Ingredients

• ½ red cabbage cut julienne.
• 2 spring onions, cut scallion.
• 1/2 cup mixed nuts, chopped.
• 1/4 cup fresh mint, julienne
• 1 carrot, grated.
• ½ red pepper cut julienne.
• Zest of 1 lemon
• A pinch of salt
• Wasabi dressing for seasoning.

Method:

Prepare all the vegetables as indicated in the ingredients list.

Did you know? Red Cabbage is packed with antioxidants and vitamin C which can boost your immune system.

In a large bowl, combine the red cabbage, spring onions, carrots, and red pepper.

Did you know? Spring onions are a great source of vitamin K and vitamin C.

Add the chopped Mixed Nuts and fresh mint to the bowl.

Did you know? Mixed nuts are a great source of healthy fats and protein. Sprinkle the lemon zest over the salad and add a pinch of salt.

Did you know? Lemon zest not only adds flavour but also a significant amount of vitamin C and antioxidants.

Drizzle the Wasabi Dressing over the salad and toss to combine.

Did you know? Wasabi is known for its anti-inflammatory properties.

Don’t forget to add some fresh fruit, like apple slices or grapes for a balanced and energizing lunch.

Health Benefits:

1. This delicious salad is a nutrient powerhouse featuring red cabbage, carrots, and red pepper, which are rich sources of fiber and antioxidants. These elements support healthy digestion and strengthen the immune system.
2. The salad’s nutritional value is further enhanced by the inclusion of mixed nuts, providing a healthy dose of fats and protein. Additionally, the zest of lemon and wasabi dressing not only adds delightful flavor but also offers extra health benefits. Enjoy this satisfying and nutritious meal.
3. Bursting with fiber from a variety of vegetables, this salad promotes digestive health and a balanced gut. It also contains essential vitamins A and C, crucial for immune function and maintaining healthy skin.
4. The mixed nuts contribute heart-healthy fats, while the wasabi dressing adds a flavorful kick and beneficial anti-inflammatory properties, further enhancing the overall health benefits of this nutritious salad.

Nutritional Information:
Calories: 250-300
Protein: 6g
Carbohydrates: 30g
Dietary Fiber: 7g
Sugars: 10g
Fat: 15g (healthy fats from the mixed nuts and wasabi dressing)
Sodium: 300mg (mainly from the pinch of salt and wasabi dressing)

Key Nutrients:

Vitamin A: High (from the carrots and red pepper)
Vitamin C: High (from the red cabbage, red pepper, and lemon zest)
Vitamin K: High (from the cabbage and spring onions)
Potassium: Moderate (from the mixed vegetables and nuts)
Iron: Moderate (from the mixed vegetables and nuts)

Salad Budget:

Red cabbage: £0.55 per pound
Spring onions: £0.39 per bunch
Mixed nuts: £4.67 per pound
Fresh mint: £1.56 per bunch
Carrots: £0.55 per pound
Red pepper: £1.17 each
Lemon: £0.39 each
Salt: £1.56 per pound
Wasabi dressing: £2.34 per bottle

Estimated cost per serving in £1.95 – £2.34

The exact price per serving of this salad can vary greatly depending on the region, store, and season. However, I can provide a rough estimate based on the average prices of the ingredients.

UK based prices used in this article, but one effective way to save significant amounts is by cooking larger batches of food. Keep an eye out for an upcoming blog on meal prepping and batch cooking, where you’ll learn valuable tips and tricks.

Recipe by Head Chef Claudiu