Ingredients
- 1/4 cup lemon juice
- Pinch of salt
- 3 tablespoons olive oil
- 1/4 cup soy sauce
- 5 tablespoons vinegar
- 1 cup sliced green apple
- 1 cup finely sliced red cabbage
- 2 cups walnuts
Preparation Method
- Prepare the ingredients: Wash the green apple and red cabbage thoroughly. Slice the apple into thin slices and shred the red cabbage into fine strips.
- Prepare the dressing: In a small bowl, mix the lemon juice with a pinch of salt, olive oil, soy sauce, and vinegar. Stir the ingredients well until they are fully combined.
- Assemble the salad: In a large serving bowl, place the apple slices, walnuts, and red cabbage. Pour the prepared dressing over the salad and gently toss to ensure all ingredients are coated with the dressing.
- Serve: Serve the salad immediately for the best flavor and texture. It can be served as a starter or as a light snack between main meals.
Health Benefits of the Ingredients
Red Cabbage:
Red cabbage is a vegetable rich in vitamins and minerals, such as vitamins C and K, as well as dietary fiber that aids in improving digestion. It also contains antioxidants that help fight inflammation, enhance heart health, and protect against colon cancer. Additionally, red cabbage may reduce the risk of Alzheimer's disease.
Green Apple:
Green apples are a good source of dietary fiber and vitamins, especially vitamin C. They contribute to boosting the immune system, help control blood sugar levels, and promote heart health due to their fiber and polyphenol content. They also play a role in maintaining dental and skin health.
Lemon Juice:
Lemon juice is well-known for its numerous health benefits, being rich in vitamin C, which boosts immunity and aids iron absorption. It also contains antioxidants that protect the body from damage caused by free radicals and helps improve mood while reducing the risk of depression.
Walnuts:
Walnuts are a rich source of healthy fats, proteins, and fiber, in addition to containing omega-3 fatty acids that promote heart health and improve brain function.
Additional Tips
- Variety of Ingredients: You can add some extra ingredients like shredded carrots or sweet red peppers to increase flavor diversity and nutritional value.
- Serve Chilled: It is recommended to serve this salad chilled for a refreshing taste. You can place it in the fridge for 15-20 minutes before serving.
- Storage: If there are leftovers, store the salad in an airtight container in the fridge for up to two days, but it's best to consume it on the same day for the best flavor and texture.
Conclusion:
This red cabbage salad with green apples and lemon juice is an ideal choice for those looking for a healthy and light meal. With its fresh and varied ingredients, this salad provides many health benefits, making it a great addition to any diet. Try making it today and enjoy its refreshing taste and nutritional benefits.
Note:
This recipe is suitable for those seeking a healthy and fiber-rich snack. However, it may not be suitable for individuals with nut allergies or those who have digestive issues that require avoiding acidic foods like lemon juice.
Calories and Nutritional Values:
Lemon Juice (174 ml):
- Calories: 53 kcal
- Fat: 0 g
- Carbohydrates: 16 g
- Fiber: 0 g
- Sugar: 5 g
- Protein: 0 g
Salt (a small pinch):
- Calories: 0 kcal
- Fat: 0 g
- Carbohydrates: 0 g
- Fiber: 0 g
- Sugar: 0 g
- Protein: 0 g
Olive Oil (3 tablespoons):
- Calories: 360 kcal
- Fat: 40.5 g
- Carbohydrates: 0 g
- Fiber: 0 g
- Sugar: 0 g
- Protein: 0 g
Soy Sauce (174 ml):
- Calories: 40 kcal
- Fat: 0 g
- Carbohydrates: 4 g
- Fiber: 0 g
- Sugar: 2 g
- Protein: 8 g
Vinegar (5 tablespoons):
- Calories: 10 kcal
- Fat: 0 g
- Carbohydrates: 0 g
- Fiber: 0 g
- Sugar: 0 g
- Protein: 0 g
Green Apple (1 cup, sliced):
- Calories: 65 kcal
- Fat: 0 g
- Carbohydrates: 17 g
- Fiber: 3 g
- Sugar: 13 g
- Protein: 0 g
Red Cabbage (1 cup, shredded):
- Calories: 28 kcal
- Fat: 0.1 g
- Carbohydrates: 7 g
- Fiber: 2 g
- Sugar: 3 g
- Protein: 1 g
Walnuts (2 cups):
- Calories: 1600 kcal
- Fat: 160 g
- Carbohydrates: 32 g
- Fiber: 16 g
- Sugar: 4 g
- Protein: 40 g
Total (Approximate):
- Calories: 2156 kcal
- Fat: 200.6 g
- Carbohydrates: 76 g
- Fiber: 21 g
- Sugar: 27 g
- Protein: 49 g
Please note that these values are approximate estimates and may vary based on ingredient sizes and specific preparation methods.
