Rainbow Superfood Cabbage & Kale Salad


This amazing recipe gives all new meaning to the tag line …. “Eat The Rainbow” …..

Im not talking about little colorful pieces of candy either. I’m talking about this amazing bowl of goodness I like to call my “Rainbow Superfood Cabbage & Kale Salad”

This raw kale salad is one of my best creations yet and it’s loaded with so many amazing good-for you ingredients that it can’t help but to be pretty too. We’re talking purple cabbage, beets, kale, cucumber, garbanzo beans… and much much more!

simple colorful salad

The colors in this dish are so bold and  beautiful, I promise it tastes just as good as it looks too!

 I received a head of purple cabbage in last week’s local farm delivery box and wasn’t exactly sure what to do with it because it’s not something I usually buy at the store or the farmers market for my weekly meals. However, this head of purple cabbage inspired me to look into its health benefits and try and create a recipe of my own to enjoy eating something new & good for me too.

This is a salad that the whole family will love and depending on how you look at it… this might just be the healthiest “coleslaw” ever made. It’s much more flavorful and not to mention more colorful than any coleslaw I’ve ever seen. Give it a try, & your tastebuds will not be disappointed!

WHY PURPLE CABBAGE?

Cabbage belongs to the ‘cruciferous vegetable’ family just like broccoli, brussels sprouts & kale. Cruciferous vegetables are best known for their anticancer properties & surprisingly enough the cabbage family has the most impressive anti-cancer properties than any other vegetable family. Although high in nutrients like vitamin c, potassium, iron and calcium…. The anti-cancer properties of cabbage are even more impressive.  The ‘anutrient/antioxidant’ components of cabbage are responsible for a wide variety of mechanisms including induction of antioxidant and detoxification mechanisms, improved metabolism of estrogen, inhibition of tumor growth, blocking the reaction of cancer-causing compounds at key sites, and induce detoxification enzymes to prevent the formation and growth of carcinogenic compounds within our bodies.

1/2 head of cabbage as used in this recipe contains the following…

130 calories

6 grams of protein

94% daily Vitamin A

400% daily Vitamin C

20% daily calcium

20% daily Iron

45% daily Vitamin B-6

Not to mention all of the other amazing nutrients you will be getting from the combination of ingredients when your done with this recipe!

HERE’S THE RECIPE:

Print Recipe
Rainbow Cabbage & Kale Salad - BeachLifeOrganic.com
This raw salad is one of my best creations yet and it's loaded with so many amazing good-for you ingredients that it can't help but to be pretty too. We're talking purple cabbage, beets, kale, cucumber, garbanzo beans... and not to mention homemade salad dressing too!
Course Lunch/Dinner
Cuisine Salad
Prep Time 20 minutes
Cook Time 0 minutes
Servings
people
Ingredients
Course Lunch/Dinner
Cuisine Salad
Prep Time 20 minutes
Cook Time 0 minutes
Servings
people
Ingredients
Instructions
  1. KALE: take one bunch of dino kale and remove all the stems by taking a knife down the middle of each leaf on each side of the stem & use only the remaining leaves. DO NOT use the stems as they will add a bitter taste to the salad. Chop the kale into small pieces or strips.
  2. CABBAGE: only use half the head of cabbage, remove the tough white stem and chop the cabbage into small bits.
  3. CUCUMBER: slice into rounds and then cut the rounds into quarters leaving you with lots of bite sized pieces.
  4. CARROTS: I used a potato peeler to shred 3 large carrots & made long thin strips. Using a cheese grater would work too.
  5. BEETS: you can use fresh, raw beets: peeled and chopped into small bites. Or, you can usually find pre-packaged & steamed beets near the pre-packaged salad section of the produce aisle.
  6. SUNFLOWER SEEDS or PUMPKIN SEEDS: I used a couple handfuls of sprouted organic seeds to top the salad off with for added crunch and a variety of nutrients. (Keep in mind your body can digest sprouted easiest - but regular seeds will work too.)
  7. See 'Recipe Notes' below for links to your homemade salad dressing options.
  8. Combine all ingredients into a large bowl & ENJOY!
Recipe Notes

Citrus SweetHomemade Salad Dressing: CLICK HERE

 

Sweet Mustard VinaigretteHomemade Salad Dressing: CLICK HERE

 

For a 'coleslaw' style salad, mix in your desired amount of salad dressing and massage into the salad with your hands & allow to sit in the refrigerator for an hour or so, so that all flavors can absorb.

See Full Blog post to learn about all the health benefits of purple cabbage & this superfood salad at beachlifeorganic.com/rainbow-salad

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&

For the Salad Dressing you have 2 options…

Option 1: Citrus Sweet

Print Recipe
Citrus Sweet Salad Dressing - BeachLifeOrganic.com
3 ingredients & you'll fall in love with this pure & simple homemade salad dressing. It's one of my favorites & so versatile with so many salads but always goes especially well with kale!
Citrus Sweet Salad Dressing - Homemade Recipe on BeachLifeOrganic.com
Course Lunch/Dinner
Cuisine Salad
Prep Time 2 minutes
Cook Time 0 minutes
Servings
people
Ingredients
Course Lunch/Dinner
Cuisine Salad
Prep Time 2 minutes
Cook Time 0 minutes
Servings
people
Ingredients
Citrus Sweet Salad Dressing - Homemade Recipe on BeachLifeOrganic.com
Instructions
  1. Add all ingredients to a small blender and blend for 10-15 seconds until mixed.
  2. Add to your favorite salad & ENJOY!
Recipe Notes

Not sure what blender to use? I use the nutri-bullet. But anything will work.

Too sweet or too tart for your taste? Add a few tablespoons of water and blend again.

Adjust serving size and make more to store for later use, keeps well in a refrigerated air-tight glass container for up to 1 week.

See full blog post for salad inspiration: beachlifeorganic.com/rainbow-salad

or add it to my favorite 3 ingredient kale salad: beachlifeorganic.com/vegetable-trio-plate

Share this Recipe

Option 2: Sweet Mustard Vinaigrette

Print Recipe
Sweet Mustard Vinaigrette Recipe - BeachLifeOrganic.com
This salad dressing is going to become a staple in your salad routine. Sweet & Savory with a great combination of honey, mustard, garlic and vinegar. Don't knock it till you try it! It goes so well with so many salads, Get Creative & start enjoying this simple recipe today!
The Best Baby Arugula Salad - BeachLifeOrganic.com
Course Lunch/Dinner
Cuisine Salad
Prep Time 5 minutes
Servings
people
Ingredients
Course Lunch/Dinner
Cuisine Salad
Prep Time 5 minutes
Servings
people
Ingredients
The Best Baby Arugula Salad - BeachLifeOrganic.com
Instructions
  1. Add all ingredients to a small blender and blend for 10-15 seconds until mixed.
  2. Add to your favorite salad & ENJOY!
Recipe Notes

Not sure what blender to use? I use the nutri-bullet. But anything will work.

Too creamy or too savory for your taste? Just add a few tablespoons of water.

Adjust serving size and make more to store for later use, keeps well in a refrigerated air-tight glass container for up to 1 week.

Click the links below for salad pairing inspiration & try this salad dressing today!

beachlifeorganic.com/rainbow-salad

beachlifeorganic.com/arugula-salad

Share this Recipe

It’s delicious & oh so good for you!

Top with shredded, organic chicken for a dinner style salad for added protein!

Enjoy!

x, Bri

I would love to see your healthy creations on instagram! Don’t forget to tag me @beachlifeorganic or use the hashtag #beachlifebowls or #beachliferecipes so I can follow along with you on your healthy journey!

INSTAGRAM: BeachLifeOrganic / FACEBOOK: BeachLifeOrganic / TWITTER: OrganicGirlLife

SOURCES:

% Recommended daily value requirements obtained from nutrition facts on purple cabbage here.
& Information obtained regarding all other nutrition information about cabbage from The Complete Book of Juicing by Michael T. Murray (pg 131-133)

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