Superfood Sunday – Cabbage and a Rainbow Beauty Detox Salad
Today’s Superfood Sunday goes to one of my favourite vegies that I pick up every weekend at the farmers markets (when in season). This humbling superfood is neither exotic nor rare or expensive (hurrah!) – but is an amazing ‘skin beautifying’ food due to its densely rich source of vitamins, nutrients and minerals.
Say hi to cabbage! So why do I love this purple beauty?
- Skin care, antioxidants and vitamin C: purple cabbage is full of anthocyanins, a type of antioxidant commonly found in blue, purple, and red plants. You might also be surprised to know that cabbage contains about 11 per cent more vitamin C than oranges by weight. Vitamin C is one of the best antioxidants and a super anti-ageing nutrient that helps heal damaged tissue and smooth skin lines.
- Rich in sulphur: which is great for wound healing, repairing damaged tissue, fighting infection and regulating the proper functioning of the nervous system. Combined with vitamin C, cabbage is a wonderful detoxification food for purifying the blood of toxins such as free radicals.
- Anti-inflammatory: cabbage is known to accumulate a build-up of cadmium-binding complexes in its leaves, and one of the main components of that is glutamine. Glutamine is an excellent anti-inflammatory agent, so eating cabbage can reduce the effects of many type of inflammation, cancers, irritation, allergies, joint pain, fever, and various skin disorders – and perfect for anyone with Crohn’s or Colitis.
- High in fibre: cabbage is very rich in fibre, so it helps the body retain water and it maintains the bulkiness of the food as it moves through the bowels. This helps to clear waste that builds up and so is a good remedy for constipation and other digestion-related problems. This is often why you see cabbage as the basis for many weight-loss programs because its filling and also jam-packed with so many vitamins and minerals!
- Eye health: cabbage is a rich source of iodine and beta-carotene so great for the thyroid and other endocrine glands, and also great for eye health due to its ability to help prevent macular degeneration (particularly as you get older!)
How can you incorporate this amazing superood into your diet?
- Salads: perfect for adding colour and texture to salads! See the recipe for one of my favourite rainbow detox salads below.
- Stir-fry’s: I love to mix cabbage through stir-fry’s for a couple of minutes at the end so it softens slightly (and so is more digestible) but still retains some crunch. Delicious if you add some tamari, ginger and garlic!
- Cultured vegies: culturing your cabbage ferments its natural sugars which create beneficial bacteria that clears the digestive tract
- Nori rolls: you can use a mandolin to finely slice cabbage and wrap in nori rolls with quinoa and any other vegies of your choosing.
Rainbow Beauty Detox Salad
3 cups purple cabbage, shredded
2 cups broccolini, chopped
½ cup red capsicum, diced
1 cup carrots, finely sliced
¼ cup parsley, chopped
¼ cup pumpkin seeds
2 Tbsp olive oil
1 Tbsp apple cider vinegar
Salt and pepper to taste
Optional: fermented vegies, avocado, black olives
Whisk together all ingredients until well combined.
Chill in refrigerator for 1 hour before serving.