Red Cabbage Salad With Mustard Dressing

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Looking for a different type of salad that you can eat warm or cold? Try this Red Cabbage Salad with Mustard Seed Yogurt Dressing. It’s crunchy, sweet, tangy and delicious!

The thing I like about this salad is that you can serve it with warm sweet potatoes or eat it the next day cold. It tastes good both ways! I also like the little bursts of coriander with the cabbage and spinach, and the sesame oil adds in a nice flavor too.

The turmeric added to the dressing is one of my all time favorite spices; it has plenty of health benefits including helping to reduce inflammation in the body. The combination of the yogurt, apple cider vinegar and mustard give this dressing a nice tang which is a great contrast to the sweetness of the potatoes.

Further Food Nutritionist Commentary:

Dark leafy greens, such as spinach, are an important instrument for strong hair, skin, and bone health. It may also improve blood glucose control in diabetics, lower risk of cancer/blood pressure and reduce risk of developing asthma. They may also contain the antioxidant, alpha lipoic acid, which can decrease peripheral neuropathy and/or autonomic neuropathy in diabetics. For every cup of spinach, it contains 27 cal, 30 mg calcium, 24 mg magnesium, 167 mg potassium, and 2813 IUs of vitamin A, with most of the calories deriving from protein. Apple cider vinegar blocks some of the digestion of starch, which raises blood sugar. However, treating diabetes with apple cider vinegar shouldn't be your main lifestyle habit--one should instead focus on overall healthy eating. When choosing types of apple cider vinegar, it's best to opt for an unfiltered, cloudy kind as it's full of probiotics and healthy bacteria that can support immune function and potentially aid constipation.

By Nikki Nies, MS,RD, LD
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Red Cabbage Salad With Mustard Dressing

  • Prep Time:10 minutes
  • Cook Time:35 minutes
  • Servings: 5

Ingredients

1 ½ cubed sweet potatoes
2 ½ tablespoons extra virgin olive oil
¼ red cabbage head
1 cup organic full fat yogurt
1 teaspoon ground turmeric
2 teaspoon whole grain mustard
1 teaspoon apple cider vinegar
Cracked black pepper
Pink Himalayan sea salt
1 tablespoon sesame seeds (white or black)
1 cup spinach leaves
1 tablespoon chopped coriander
1 teaspoon sesame oil (optional)

Instructions

  1. Preheat oven to 220c (446F).
  2. Line an oven tray with baking paper.
  3. Put sweet potatoes on oven tray, make sure they aren’t on top of each other.
  4. Drizzle 2 tablespoons of olive oil over potatoes, toss to coat or you can put potatoes in a bowl with oil and coat.
  5. Cook potatoes for 35 minutes turning every 10 minutes so they don’t burn.
  6. While potatoes are cooking, slice cabbage and put in a serving bowl; put the remaining olive oil on the cabbage and massage slightly. Leave to sit for 5 minutes.
  7. For dressing: combine yogurt, turmeric, mustard, apple cider vinegar, black pepper and sea salt in a bowl, put in the fridge while potatoes are cooking.
  8. In the last 5 minutes of cooking potatoes add sesame seeds to slightly toast them.
  9. Let potatoes cool for 10 minutes.
  10. Add spinach , coriander and potatoes to cabbage, add sesame oil and mix to combine.
  11. Serve with dressing drizzled over salad or on the side.

NOTES:
To make this a complete meal add some shredded chicken.
You can use the remainder dressing on any salad; will keep for a few days.

Preheat oven to 220c (446F). Line an oven tray with baking paper. Put sweet potatoes on oven tray, make sure they aren’t on top of each other. Drizzle 2 tablespoons of olive oil over potatoes, toss to coat or you can put potatoes in a bowl with oil and coat. Cook potatoes for 35 minutes turning every 10 minutes so they don’t burn. While potatoes are cooking, slice cabbage and put in a serving bowl; put the remaining olive oil on the cabbage and massage slightly. Leave to sit for 5 minutes. For dressing: combine yogurt, turmeric, mustard, apple cider vinegar, black pepper and sea salt in a bowl, put in the fridge while potatoes are cooking. In the last 5 minutes of cooking potatoes add sesame seeds to slightly toast them. Let potatoes cool for 10 minutes. Add spinach , coriander and potatoes to cabbage, add sesame oil and mix to combine. Serve with dressing drizzled over salad or on the side.NOTES: To make this a complete meal add some shredded chicken. You can use the remainder dressing on any salad; will keep for a few days.

Nutrition Information

Per Serving: Calories: 192; Total Fat: 11 g; Saturated Fat: 2 g; Monounsaturated Fat: 6 g; Polyunsaturated Fat: 2 g; Cholesterol: 7 mg; Sodium: 97 mg; Potassium: 613 mg; Carbohydrate: 18 g; Fiber: 3 g; Sugar: 4 g; Protein: 8 g
Nutrition Bonus:
Vitamin C: 77%; Vitamin A: 188%; Iron: 14%; Calcium: 16%

Did you know you can add Further Food Collagen to your salad dressing for an additional protein boost? Learn more here.

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