It’s time for another clean eating recipe inspiration with cruciferous vegetables. This Chinese cabbage salad with orange chunks is a real vitamin miracle. We love to eat this juicy and crunchy salad especially in the cold season.
If you can’t tolerate average green cabbage, then the sweeter and softer Chinese cabbage might be worth a try. Why? It it is much easier to digest. Expect later also some facts on the health benefits of this nutrient dense vegetable.Print
Chinese cabbage salad with oranges and toasted walnuts
A delicious winter salad
- Prep Time: 15
- Total Time: 15
- 1/2 China cabbage, cut in thin stripes
- 2 oranges, cut in small chunks
- Juice of 1 lemon
- 1 tbsp. olive oil
- 1 tsp. mustard
- 1/2 tsp. salt
- pepper to taste
- some parsley, freshly chopped (optional)
- 3 tbsp. walnuts (lightly browned over medium heat)
- In a bowl combine olive oil, lemon juice, salt, mustard, pepper and parsley (optional).
- Add Chinese cabbage and orange chunks.
- Toss well.
- Arrange on plates and sprinkle with toasted walnuts right before serving.
- If you are watching your weight I recommend to reduce the amount of walnuts accordingly
- Serving Size: 3
By the way, did you know that another name for Chinese cabbage is napa cabbage? The Latin name, just in case you need it;) is “Brassica Rapa”. You’ll find this kind of recipe often as Asian napa cabbage salad or just “napa salad” and it comes in many variations.
- Instead of orange bites, apple or pineapple chunks work also very well. Some people love to combine “napa” with oranges and apples at once but we prefer to keep it simple. We combine this healthy salad either just with oranges or just with apples. Oranges however are our favorites in this starter. The toasted walnuts are a perfect addition to it and provide the so important omega 3 fatty acids.
- Another popular variation is to combine the Chinese cabbage with ramen noodles and green onions. You then dress the cabbage mixture with a sesame oil soy sauce. At last you sprinkle some almond and sesame seeds over it.
This crinkly cabbage with tiny, veined leaves is not only delicious in raw salads but also tasty steamed with other leafy greens. Of course they are also very popular as dumpling filler.
Top 4 health benefits of Chinese cabbage (evidence based)
- Chinese cabbage is nutrient dense regarding vitamin A and C as well as folic acid and ß-Carotene. That’s why a regular consumption of this type of cruciferous veggie is especially recommended for pregnant women. But people with weakened immune system will also benefit from it.(1)
- In addition Napa cabbage is rich in potassium, calcium, magnesium and iron. These are all important minerals for the regeneration of bones and muscles but also for the transportation of oxygen in the blood.(2)
- Like other members of the Brassica family, Chinese cabbage is truly a dieter’s friend. It is insignificant in calories and fat, but high in fiber. I can’t repeat often enough how important fiber is for weight management. Dietary fiber keeps your blood sugar levels stable and helps you control your appetite. Click through to learn more about the top 30 high fiber vegetables. But there is more…
- Like other cruciferous species, Chinese cabbage contains mustard oil glycosides, also called “glucosinolate”. With cutting, chewing, or gently cooking it transforms to “sulforaphane”, which has antibacterial properties. Diverse studies suggest that this phytonutrient (secondary plant component) can prevent several types of cancer.(3, 4)
Is it then a wonder that many nutrition and health experts recommend eating at least one portion of cruciferous vegetables per day? No problem with this yummy Chinese salad creation.