Winter Glow Red Cabbage Apple Salad
Reading Time: 4 minutes Looking for a vibrant, nutrient-packed salad that’s both delicious and easy to make? This red cabbage apple salad is the perfect side salad or healthy and easy-to-make snack. It comes together in just 20 minutes and keeps well in the refrigerator for up to 3 days, making it a great meal-prep option.
There’s no mayonnaise, making it a vegan-friendly dish that’s bursting with vitamins, minerals, and gut-friendly fiber. Although I normally don’t eat many raw salads during winter, this one is my winter staple. The combination of crunchy cabbage, sweet carrots, and tart Granny Smith apples, enhanced with warm spices like cinnamon and nutmeg, creates a delightful balance of flavors.
Petra’s LifeFuel Tip: If possible, opt for organic ingredients to minimize exposure to pesticides and maximize the natural goodness of this salad.
Why You’ll Love This Red Cabbage Apple Salad
Health Benefits of This Cabbage Apple Salad
This vibrant salad isn’t just beautiful—it’s brimming with nutrient-rich ingredients that support overall health and vitality.
Red Cabbage: The Antioxidant Powerhouse
Often called the “king” of cruciferous vegetables, red cabbage is packed with anthocyanins, vitamin C, and glucosinolates. These compounds help neutralize free radicals, reduce inflammation, and support heart and brain health. Its high fiber content promotes healthy digestion, and its detoxifying properties may help lower the risk of chronic conditions like cardiovascular disease and certain cancers.
Carrots: A Beta-Carotene Boost
Carrots are a great source of beta-carotene (provitamin A), vitamins C and K, biotin, and fiber. Their antioxidants contribute to immune and heart health, while their prebiotic fiber helps nourish beneficial gut bacteria.
Apples: A Timeless Superfruit
There’s truth to the old saying, “An apple a day keeps the doctor away.” Apples are rich in pectin and other fibers, vitamin C, and potassium, making them excellent for digestion, blood sugar regulation, and heart health. I use Granny Smith apples, which are especially high in polyphenols—powerful antioxidants that support overall wellness. Keeping the skin on preserves even more nutrients.
Petra’s LifeFuel Tip: For this recipe, I’m using Granny Smith apples, which are particularly rich in polyphenols—antioxidants that help combat oxidative stress and support overall health. Since most of an apple’s nutrients are concentrated in its skin, I’m keeping the peel on so you can enjoy the full spectrum of its health benefits.
Cinnamon: The Warming Super Spice
Cinnamon is rich in antioxidants and known for its ability to regulate blood sugar, support heart health, and aid digestion. It also offers anti-inflammatory and antimicrobial benefits. Recognized in both Ayurveda and Traditional Chinese Medicine (TCM) as a warming spice, cinnamon is used to stimulate circulation, balance energy, and support overall well-being.
Nutmeg: A Soothing Digestive Aid
Nutmeg is a fragrant spice valued for its calming and digestive-supporting properties, including helping to relieve bloating, gas, and mild abdominal discomfort. It also offers antibacterial benefits and has been traditionally used to promote restful sleep and ease anxiety. In both Ayurveda and TCM, nutmeg is considered a warming spice that supports digestion and nervous system balance.
Recipe Tips for the Best Flavor & Texture
I’d Love to Hear From You!
Let me know in the comments how it turned out for you! Did you add any creative twists? I’d love to hear your thoughts! Share your twists or substitutions. I can’t wait to hear your creative takes!
Winter Glow Red Cabbage Apple Salad
This vibrant red cabbage apple salad is a crunchy, flavorful, and nutrient-packed dish. Made with red cabbage, carrots, and tart Granny Smith apples, it’s enhanced with warming spices like cinnamon and nutmeg. Ready in just 20 minutes, this no-mayo, fiber-rich salad makes a perfect side dish or healthy snack!
- Total Time: 20 minutes (or up to 1 hour 20 minutes if resting; optional)
- Yield: 4 1x
Ingredients
- 1 lb (about 4 cups) red cabbage, finely shredded
- 3 oz (about 1 large) carrot, shredded
- 7 oz (about 1 large) Granny Smith apple, cored and diced (leave the peel on for maximum nutrients)
- 1/4 cup (60 ml) extra virgin olive oil
- 1 tsp sea salt
- 1/2 tsp ground nutmeg (adjust to taste)
- 1/4 tsp ground cinnamon (adjust to taste)
- 2 tbsp freshly squeezed lemon juice (about 1 small lemon)
- Optional garnishes: Hemp hearts, toasted pumpkin or sunflower seeds, dried cranberries or raisins
Instructions
Prepare the Ingredients
- Shred the red cabbage finely using a mandoline, food processor, or sharp knife.
- Shred the carrots using a box grater or food processor.
- Dice the apple into bite-sized (¼ – ½ inch) pieces.
Make the Dressing
- In a small bowl, whisk together olive oil, salt, nutmeg, and cinnamon.
Mix & Massage
- In a large bowl, combine cabbage, carrots, and apples.
- Pour in the dressing and lemon juice, then massage the salad with clean hands for 1-2 minutes to soften the cabbage and enhance the flavors.
Let it Rest (Optional but Recommended)
- Allow the salad to sit for 20 minutes at room temperature or refrigerate for an hour.
- If refrigerated, remove 20 minutes before serving for the best taste and texture.
Garnish & Serve
- Top with hemp hearts, toasted pumpkin/sunflower seeds, or dried cranberries/raisins for extra flavor and texture.
- Enjoy as a healthy snack or serve as a side salad with your favorite main dish
Notes
Tips for the Best Flavor & Texture
- Shred the cabbage thinly using a food processor, mandoline, or sharp knife. This releases its natural sweetness and improves texture.
- Shred the carrots using a box grater or food processor for even distribution.
- Dice the apple into small (¼ – ½ inch) bite-sized pieces for a satisfying crunch. I use Granny Smith apples for their tart flavor, but feel free to use a different variety if you prefer a sweeter taste.
- Massage the salad with your hands after adding the dressing—this softens the cabbage and enhances the flavor.
- If you have time, let the salad rest for at least 20 minutes (or refrigerate for an hour) to enhance the flavors—but it’s delicious even if served right away.
- Nutmeg can be strong for some people—if you’re unsure, start with ¼ teaspoon and add more to taste. I personally use ½ teaspoon but feel free to adjust according to your preference.
Serving Suggestions
- Pairs beautifully with grilled chicken, roasted salmon, or a hearty grain bowl.
- Try it with my shredded chicken recipe.
- Add toasted pumpkin or sunflower seeds for extra crunch, or hemp hearts for a boost of protein.
Storage Tips
- Refrigerator: Store in an airtight glass container for up to 3 days.
Final Notes
This red cabbage apple salad combines sweet, tart, and earthy flavors with a touch of warming spice. It’s nutrient-packed, easy to make, and perfect for meal prep. Whether you enjoy it as a side salad or a healthy and easy-to-make snack, this dish will bring a refreshing crunch to your winter menu.
Let me know in the comments how it turned out for you! Did you add any creative twists? I’d love to hear your thoughts!
- Prep Time: 20
- Resting Time (optional): 60
- Category: Snacks & Sides
- Cuisine: European-inspired
- Diet: Vegan
