Whole Food Plant Based Healthy Crunchy Slaw

Add-Ins and Substitutions

You can replace the carrots with jicama, parsnips, radishes, or celery. Instead of onions, you could use shallots, green onions and even onion granules.

Storing

Store in an airtight container in the refrigerator for 2 days. After 2 days the slaw is very welted and loses its crunch.

Nutrition 411

Cabbage is packed with nutrients. Just 1 cup, or 89 grams (g), of raw green cabbage contains (trusted source): Calories: 22, Protein: 1 g, Fiber: 2 g, Vitamin K: 56% of the Daily Value (DV), Vitamin C: 36% of the DV, Folate: 10% of the DV, Manganese: 6% of the DV, and Vitamin B6: 6% of the DV. One cup (89 g) of chopped red cabbage packs in 56% of the recommended intake for vitamin C, which is the same amount found in a small orange

Cabbage is high in fiber and contains powerful antioxidants, including polyphenols and sulfur compounds. Cruciferous vegetables like cabbage contain many different antioxidants that have been shown to reduce chronic inflammation and sulforaphane, kaempferol, and other antioxidants found in this remarkable group of plants are likely responsible for their anti-inflammatory effect.

It is high in vitamin C which helps the body absorb non-heme iron, the type of iron found in plant foods. What’s more, vitamin C is a powerful antioxidant. In fact, it has been extensively researched for its potential cancer-fighting qualities.

Red cabbage contains powerful compounds called anthocyanins. They give this delicious vegetable its vibrant purple color (Trusted Source). Anthocyanins are plant pigments that belong to the flavonoid family (Trusted Source). Many studies have found a link between eating foods rich in this pigment and a reduced risk of heart disease. (Trusted source.)

Vitamin K is a collection of fat-soluble vitamins that plays many important roles in the body. These vitamins are divided into two main groups (Trusted Source): Vitamin K1 (phylloquinone): This is found primarily in plant sources. Vitamin K2 (menaquinone): This form is found in animal sources and some fermented foods. It is also produced by bacteria in the large intestine. So you can see how cabbage is a terrific source of vitamin K1, delivering 56% of the DV in a single cup (89 g) (Trusted Source). One of its main functions is to act as a cofactor for enzymes that are responsible for clotting the blood (Trusted Source). Without vitamin K, the blood would lose its ability to clot properly, increasing the risk of excessive bleeding.

Onions also contain small amounts of other vitamins and minerals such as calcium, iron, magnesium, and zinc. Onions are rich in B vitamins, including folate and vitamin B6. They a powerful antioxidant that could help protect your cells from unstable, damaging molecules called free radicals. These play key roles in metabolism, red blood cell production, and nerve function. Additionally, onions are known for their antioxidant and anti-inflammatory properties, particularly due to compounds like quercetin and sulfur-containing compounds. These properties contribute to their potential health benefits, including supporting heart health, immune function, and reducing inflammation. The nutritional content can vary slightly based on the type of onion and its freshness. Overall, onions are a nutritious addition to a balanced diet, providing flavor and health benefits with minimal calories.