How to make salads that fill you up?

“ Start with greens and grains or noodles; add vegetables, protein, dressing or healthy fat, and fun add-ins for more flavor, crunch and nutrition . Incorporate leftovers, be creative and experiment.”

Can you eat red cabbage raw in a salad?

Absolutely! Go raw . Slice it finely for a better texture, it's exactly like eating cole slaw! The cabbage breaks down and softens after it macerates in the vinaigrette.

What to put in salads to keep you full?

Add your protein Protein also provides a feeling of fullness that you won't get from vegetables alone. Add one or more of these protein-rich foods to your salad: lean meat: chicken or turkey breast, lean steak . lower-fat cheese: light cheddar, Swiss, mozzarella, feta, goat cheese .

Which is healthier, lettuce or cabbage?

Which should you choose? If you're looking for the healthier option of the two, choose cabbage . Lettuce varieties such as red leaf lettuce and romaine are also good options. Cabbage, including green and red cabbage, is typically higher in vitamins, minerals, and beneficial plant compounds than iceberg lettuce.

Is cabbage anti-inflammatory?

Crushed cabbage leaves are one of the most widely used anti-inflammatory remedies in Polish folk medicine . Cabbage, due to its specific properties, has been used in natural medicine mainly for rheumatic pain, vein and lymphatic vessel inflammation, bruises, sprains, mastitis or gastrointestinal problems.

Can cabbage lower blood pressure?

The antioxidants in cabbage help reduce inflammation, which is linked to heart disease. Cabbage also contains something called anthocyanins. Several studies have found these compounds can lower blood pressure and reduce the risk of heart attack and stroke.

How do you make salad make you full?

How to Make a Filling Salad: 10 tips Build a base with greens. Add other raw vegetables. Add roasted vegetables. Add pickled vegetables. Power up with protein. Go for grains. Flavor with fruits. Fill up with fats. More items... Mar 2, 2023

What salad fills you up?

Dark, leafy greens like spinach, kale and romaine are packed with fiber . Fiber is what makes us feel full, so be sure to choose salads that contain these greens. If you don't care for spinach or kale, you can stick to iceberg lettuce, but be sure to add protein to your greens.

Why is my salad not filling?

This is because salads mostly contain vegetables, which have a high water content . This may mean you don't feel very satisfied after eating your salad – making it hard to stay full until your next meal.

What salad can be served as a full meal because of eating?

A main course salad is a type of salad that can be served as a full meal because it contains substantial portion of meat, poultry, seafood, fruits and vegetables . Explanation: A main course salad has all of the things you need to fill you up. One of the classic examples is the chicken macaroni salad.

Blue Zones Salad- The Ultimate Cabbage Salad Recipe (2024)

Jump to Recipe

Eat This Salad and Live 100 Years! Use simple, fresh ingredients to make this delicious, blue zones cabbage salad in minutes! We make this one all the time, as it goes with literally any dish. It’s full of juicy and flavorful ingredients. This salad incorporates the essence of the authentic Icarian way of eating. Really worth trying!

Blue Zones Salad- The Ultimate Cabbage Salad Recipe (1)

Watch the Video:

Eating cabbage salad is very popular in Greece. The most popular version is the so called ‘Lahano-karoto’ – meaning cabbage-carrot salad, which is basically a vinegar coleslaw salad. It complements literally any dish either meat, fish, plant-based casseroles, one-pot vegetarian meals, legumes…you name it. In Greece this salad is mainly consumed in winter.

Inspired by this simple traditional Greek salad, we could not help ourselves, but turn it into a proper BLUE ZONE longevity health bomb. And the result is simply outstanding! Fresh, juicy, simple and easy, packed with health and SO tasty. Speaking of juiciness, the best thing about this salad is the fact, that the longer it sits, the tastier it gets! That’s because all the juices are gradually released, and they get mixed all together creating a natural delicious dressing.

We recommend this salad for any occasion: a family dinner, a healthy brunch, a BBQ or larger gathering, a buffet party, or simply as your healthy work lunch box salad. Whichever way you decide to include it to your menu, one thing is for sure: once you try it, you will stick with it and all your friends will be asking for the recipe!

What Makes This Recipe Worth Trying Today:

Super easy and effortless to make- at home we grate everything using a hand-grater and chop the cabbage by hand, but feel free to shred the cabbage, carrot, celery and apple in a food processor
Loaded with good-for-you longevity ingredients: white cabbage, celery root, carrot, apple, olive oil, apple cider vinegar, lemon juice, fresh dill
Ideal for larger gatherings, parties, buffet-type occasions
Incredibly versatile: accompanies ANY dish
Raw and 100% vegan and vegetarian-friendly
Great for a healthy lunch, brunch or as a side complementing your dinner

Blue Zones Salad- The Ultimate Cabbage Salad Recipe (2)

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Blue Zones Salad- The Ultimate Cabbage Salad Recipe (3)

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What Will You Need:

3cupswhite cabbage chopped or shredded
1/2a cupcelery root grated or shredded
1apple unpeeled and grated or shredded
1carrot grated or shredded
3tbsp dill chopped
juice of 1 lemon
3tbspolive oil
4tspapple cider vinegar
1tspsalt
1tspcumin

Blue Zones Salad- The Ultimate Cabbage Salad Recipe (4)

How to Make BLUE ZONES Cabbage Salad:

1.Use a large salad bowl to combine: 1/2 a cup grated or shredded celery root, and 1 grated or shredded apple

2.Add the juice of 1/2 a lemon

3.Add 1 carrot grated or shredded

4.Add 3 cups white cabbage chopped or shredded

5.Mix well

6.Add 2 tbsp chopped dill

7.Season with 1 tsp cumin and 1 tsp of salt

8.Add 4 tsp of apple cider vinegar and the remaining lemon juice

9.Sprinkle with 3 tbsp olive oil

10.Combine well and garnish with the remaining dill

Blue Zones Salad- The Ultimate Cabbage Salad Recipe (5)

Healthy white cabbage salad

Serving and Storing

And VOILA! Your flavorful, blue zone cabbage salad is ready!

If preparing a buffet, feel free to make it a few hours (1-3 hours) ahead and let it sit in the fridge- This way when you actually serve it, it will taste even better. Once made, keep it in the fridge and consume it on the same day. Also perfect for filling healthy sandwiches. Tastes amazing served with all kinds of dishes: fish, veggies, legumes, meat, pasta, casseroles etc.

Other Easy & Delicious Recipes You Might Like:

Blue Zones Breakfast-Healthy Sweet Breakfast Recipe

Greek Bread with Oregano Olive Oil and Sun-dried Tomatoes

Anchovy Pasta from Greece | Easy Leftover Pasta Recipe

Greek- Style Oven Baked Anchovies| Gavros Ladorigani

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The EASIEST Blue Zones Cabbage Salad | Longevity Salad to Live 100 Years

This is the easiest and most versatile salad you can make in minutes to accompany your daily blue zone meals. Delicious, refreshing and ultra-healthy. Once you try it, you will stick with it for sure!

Course brunch, lunch, Salad

Cuisine greek, Mediterranean

Keyword blue zone recipes, blue zones diet, cabbage salad, easy salad recipe, healthy salad, salad recipe, white cabbage salad

Prep Time 15 minutes minutes

Cook Time 5 minutes minutes

Servings 2 people

Calories 135kcal

Cost $5

Ingredients

3 cups white cabbage chopped or shredded
1/2 a cup celery root grated or shredded
1 apple unpeeled and grated or shredded
1 carrot grated or shredded
3 tbsp chopped dill
juice of 1 lemon
3 tbsp olive oil
4 tsp apple cider vinegar
1 tsp salt
1 tsp cumin

Instructions

Use a large salad bowl to combine: 1/2 a cup grated or shredded celery root, and 1 grated or shredded apple
Add the juice of 1/2 a lemon
Add 1 carrot grated or shredded
Add 3 cups white cabbage chopped or shredded
Mix well
Add 2 tbsp chopped dill
Season with 1 tsp cumin and 1 tsp of salt
Add 4 tsp of apple cider vinegar and the remaining lemon juice
Sprinkle with 3 tbsp olive oil
Combine well and garnish with the remaining dill

Nutrition

Calories: 135kcal