Apple-Fennel-Raisin coleslaw is a perfect way to showcase your favorite apples. And what better time than the beginning of the autumn season when apples are the juiciest. Just be sure to pick out apples that are super crisp, tart, and sweet, and keep those peels on to add color and texture. Apple-Fennel-Raisin coleslaw is not only delicious, but also healthy for your body. The dressing also adds many healthy benefits and can be sweetened to the taste of you and your family. This gorgeous coleslaw makes a very colorful addition to your dinner table or Sunday brunch buffet.
As a reminder, please be sure to wash all the vegetables thoroughly paying particular attention to the apples. By the way, if you are unable to find fennel, three ribs of thinly sliced organic celery make a good substitute in a pinch.
Health Benefits of Red Cabbage, Carrots and Walnuts
With less than 20 calories per half cup cooked, cabbage is a very healthy vegetable that everyone should include in their diet. Eating a half-cup of cooked cabbage provides 47% of your vitamin C needs for the day. The health benefits of red cabbage, carrots and walnuts are many. One of the major nutritional characteristic and benefit of raw walnuts is the ability to nourish and support brain and nervous system function. Red cabbage is rich in fiber, sulphur and even iodine. The beta-carotene in carrots acts as an antioxidant and helps repair cell damage done to the body through regular metabolism. Carrots are also associated with a 32 percent lower risk of coronary heart disease. Research indicates that women may reduce their risk of glaucoma by 64 percent by eating more than two servings weekly of carrots.
Health Benefits of Apples
Did you know that eating just one apple a day has been found more effective at preventing cardiovascular disease than the statin drugs so often prescribed? Other health benefits of apples include detoxifying the digestive tract, anti-inflammatory properties, low in calories, increases bone density, helps with weight loss, supports healthy eyesight, decreases insulin need and lowers risk of death from heart disease.
Health Benefits of Fennel
Fennel contains folate, which plays a role in DNA synthesis and repair. This might help prevent cancer cells from forming because of mutations in the DNA. The selenium found in fennel appears to stimulate production of killer T-cells. This suggests that it can improve the immune response to infection. Choline is a very important and versatile nutrient in fennel that helps with sleep, muscle movement, learning, and memory. The fiber content in fennel helps to prevent constipation and promotes regularity for a healthy digestive tract. Raw fennel is an excellent source of vitamin C. Vitamin C is essential to collagen, the support system of the skin, and works as an antioxidant to help prevent damage caused by the sun, pollution, and smoke.
Absolutely Scrumptious Apple-Fennel-Raisin Coleslaw Recipe
2 cups organic green cabbage (thinly sliced, about 1/4 of a small head)
2 cups organic red cabbage (thinly sliced, about 1/4 of a small head)
2 cups organic shredded/grated carrots
1 large organic fennel bulb (trimmed, quartered, cored and cut crosswise into thin slices)
3/4 cup raisins
2 tablespoons fresh organic lemon juice
2 large organic crisp apples, such as Fuji or Granny Smith (unpeeled, cut into 1/4 x 1/4 x 1-1/2-inch sticks)
1/4 cup organic, cold-pressed walnut oil
1 1/2 tablespoons raw apple cider vinegar
2 teaspoons organic agave syrup
Himalayan salt and freshly ground black pepper
1/3 cup spiced organic walnuts
In a large bowl, place the cabbage, fennel, and raisins. Place the lemon juice in another small bowl and add the apples, tossing to coat them with the juice so they don’t turn brown. Set the apples and juice aside while you make the dressing.
Combine the walnut oil, vinegar, and agave in a small glass jar and seal tightly with a lid. Shake vigorously to combine. Add the apples to the cabbage mixture (discard any excess lemon juice) and toss to combine. Add all of the dressing and toss again to coat the slaw. Season the slaw with salt and pepper to taste. Right before serving add the walnuts as a garnish.
The slaw can be refrigerated, covered, for up to 4 hours before serving.