Cathleen Burns DCN, RDN, LDN
Red, White, & Blue Coleslaw Salad
3 cups red cabbage, Julienne style
3 Cups green Cabbage, Julienne Style
1 small red onion, halved and thinly sliced (about 1/2 cup)
1/2 cup dried blueberries (reserve 1 tablespoon for garnish)
¼ cup apple cider vinegar
¼ cup raw honey
1/8 cup balsamic vinegar
1 clove garlic
3 tbsp. EVOO
1/2 cup toasted chopped walnuts (reserve 1 tablespoon for garnish)
Kosher salt and freshly ground black pepper to season
Toss the cabbage, onion, blueberries, vinegar, and honey in a large bowl and toss to coat with the dressing. Cover and refrigerate for 1 to 4 hours.
Stir in the walnuts and season with salt and pepper just before serving. Sprinkle with reserved berries and nuts.
This recipe provides Vitamin complexes that support necessary co-factors used in Phase 1 and II detoxification. Cabbage is part of the brassica family it contains chemical constituents that stimulate both phase I and phase II transformation enzymes. One such compound is indole-3-carbinol, which is also a powerful anti-cancer chemical. It is a very active stimulant of detoxifying enzymes in the gut as well as the liver. The green and red cabbage have diuretic properties ridding the body of excess fluid and toxins. Cabbage is rich in Folate, Vitamin B6, Potassium, Calcium, and Omega 3FA. Red Cabbage also contains anthocyanins. Like other cruciferous veggies, cabbage is also sulfur-rich, helping the liver break down toxins, free radicals, and reactive oxygen species. Red Onions contain flavonoids and beta- carotene which are potent antioxidants. Blueberries are considered superfoods, they have tremendous benefits. Blueberries and their constituent polyphenol, ellagic acid, may reduce CYP1A1 over-activity. Berries might be modulators of estrogen metabolites: berries for their reducing effect on CYP1A. Apple cider vinegar aids detoxification by breaking up mucus throughout the body and cleansing the lymph nodes to allow for better lymph circulation. Apple Cider Vinegar is bitter and may also help to increase digestive capabilities. balsamic vinegar-contains antioxidant polyphenols, which may help lower unhealthy LDL cholesterol levels in the body. Balsamic vinegar is rich in potassium, and calcium with small amounts of vitamin A, vitamin C, niacin, and iron. Garlic contains allicin and the mineral selenium, both antioxidants. It assists in the removal of heavy metals from the liver through sulfurization. Garlic is an anti-oxidative and has free radical scavenging properties while regulating cell proliferation, apoptosis, and immune responses. EVOO provides a source of mono-unsaturated fat. Walnuts are rich in Omega 3 FA’s
“Natural honey contains flavonoids (such as apigenin, pinocembrin, kaempferol, quercetin, galangin, chrysin and hesperetin), phenolic acids (such as ellagic, caffeic, p-coumaric and ferulic acids), ascorbic acid, tocopherols, catalase (CAT), superoxide dismutase (SOD), reduced glutathione (GSH), Millard reaction products and peptides. The antioxidant activities of phenolics are related to many different mechanisms, such as free radical-scavenging, hydrogen-donation, singlet oxygen quenching, metal ion chelation, and acting as a substrate for radicals such as superoxide and hydroxyl (Eteraf-Oskouei, et al, 2013).”
Bayan, L., Koulivand, P. H., & Gorji, A. (2014). Garlic: a review of potential therapeutic effects. Avicenna Journal of Phytomedicine, 4(1), 1–14
Romilly E. Hodges and Deanna M. Minich, “Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application,” Journal of Nutrition and Metabolism, vol. 2015, Article ID 760689, 23 pages, 2015. doi:10.1155/2015/76068
Eteraf-Oskouei, T., & Najafi, M. (2013). Traditional and Modern Uses of Natural Honey in Human Diseases: A Review. Iranian Journal of Basic Medical Sciences, 16(6), 731–742.