Chinese cabbage: Your secret to better digestion and vision

A salad for lunch or dinner is the easiest way to incorporate more vegetables into your diet. Ideally, you should include them with every meal. However, to begin with, it’s worth including them in at least two meals. In winter, we often excuse ourselves by claiming that the selection of fresh vegetables is limited. While this is partially true, we tend to overlook some available options.

Chinese cabbage is still overshadowed by its cousin, the tremendously popular white cabbage. However, it is not only tasty but also extremely versatile. It is suitable for stews, meat, and fish dishes but is best used in salads. In this form, it retains the most nutrients. It contains plenty of vitamins, including C, K, and those from the B group, which support the immune system. At this time of year, that is particularly important.

Chinese cabbage is also a source of beta-carotene, which converts into vitamin A in the body. Therefore, you support eye health by including this vegetable in your diet. It can enhance visual acuity and reduce the risk of eye conditions such as macular degeneration. Chinese cabbage is rich in fibre, which aids digestion and helps maintain a healthy digestive system. This is especially beneficial in post-holiday meals. Christmas and New Year are occasions for feasting, which can lead to overeating. That's when supporting digestion becomes vital. This salad will certainly assist with that.

Chinese Cabbage Salad

Ingredients:

        
• Half a Chinese cabbage
• 1 fresh cucumber, optionally pickled
• Half a red pepper
• A few cherry tomatoes, optionally sun-dried tomatoes
• 1 carrot

For the dressing:

                
• 2 tablespoons of olive oil
• 1 teaspoon of lemon juice or wine vinegar
• Half a teaspoon of mustard
• Half a teaspoon of honey
• Salt to taste
• Pepper to taste
• A clove of garlic, optional
• Dill or parsley
• Italian herb mix, optional

Method of preparation:

1. Finely chop the cabbage and grate the carrot and cucumber using a coarse grater.
2. Cut the pepper into thin strips and halve the tomatoes.
3. Combine all the ingredients in a salad bowl and mix well.
4. Prepare the dressing in a separate bowl by mixing all the ingredients.
5. Add a garlic clove pressed through a garlic press, and season the dressing to taste.
6. Pour the dressing over the salad and mix. Sprinkle with finely chopped parsley or dill; add an Italian herb mix.