Wednesday, November 22, 2017

Anti-Inflammatory Recipe of the Week

In September of 2015, I started Dr. Weil's Anti-Inflammatory Diet after being diagnosed with Stage 4 Endometriosis.  I share a new recipe each week to help those who may need to modify their eating habits to better their health. 

Food is medicine - You are what you eat 

You can find out more about the Anti-Inflammatory Diet by going here.

I love coleslaw, but I'm a really picky coleslaw eater.  


Ok, and I know what you are probably thinking - Coleslaw the week of Thanksgiving?  You couldn't find a "fall" recipe?

Well, I could.  I have tons of them.  But, do you know the benefits of eating coleslaw?  Plus, this recipe has apples and cranberries.  So, it's kind of fall-ish.  

First, the benefits of eating coleslaw - 
"Cabbage is a cruciferous vegetable, in the same category as broccoli, Brussels sprouts, and cauliflower. Cruciferous vegetables are renowned for their ability to protect against cancer. Experts recommend that you eat a minimum of one and a half cups of cruciferous vegetables two to three times a week in order to reap the greatest benefits from this cancer fighter. Cabbage, in particular, is an excellent source of a compound called sinigrin, which is particularly effective in helping to prevent cancer of the colon, prostate and bladder.
The health benefits of cabbage tend to be greater when it is eaten raw, which is an advantage that coleslaw has over other dishes that involve cooked cabbage. Cooking destroys the delicate myrosinase enzymes that provide cabbage with its cancer-fighting compounds.
In addition to its cancer-fighting ability, cabbage lowers "bad" LDL cholesterol, is a good source of fiber, and is high in vitamin C and vitamin K. It also provides you with calcium, potassium, vitamin A, vitamin B6, manganese, and folate. It is also high in glutamine, an amino acid with anti-inflammatory properties. In addition to all these health benefits, cabbage is also low in calories, at only 50 calories per cup.
If you have a choice between picking green cabbage or red cabbage, go for the red. Red cabbage is even healthier than its green counterpart, containing more than four times the cancer-fighting polyphenols. One hundred grams of red cabbage contains about 197 mg of polyphenols, as opposed to 45 mg for green cabbage.
Cabbage can help heal stomach ulcers and is good for the entire digestive system in general. And while cabbage contains very little fat, the fat it does contain is the healthy omega-3 type in the form of alpha-linoleic acid (ALA)." - The Nutritional Benefits of  Coleslaw from

and then there is this...
"1. Cabbage juice can be a miracle healer for the GI tract. Many studies show that drinking fresh cabbage juice can heal ulcers much faster than conventional treatments.
2. Cabbage can fight breast cancer. The cabbage is part of the popular cruciferous family of vegetables that contain molecules called isothiocyanates. These molecules are especially known for their anti-cancer properties and have an affinity for fighting leukemia, breast, prostate and lung cancers.
3. Cabbage is an excellent source of vitamin K.  Our bones depend on vitamin K for strength.  All types of cabbage are an excellent source of this fat-soluble vitamin that helps in the mineralization of our bones. A deficiency of vitamin K can cause minerals to be deposited into other body tissues, rather than in our bones, and can lead to damage such as the hardening of blood vessels.
4. Cabbage contains antioxidants. Cabbage has high levels of polyphenols – a large group of molecules recognized for their antioxidant power.  One of the great things polyphenols does is protect our bodies from oxidative damage, especially our skin.  Researchers show that people with a diet high in polyphenols experience less damage from UV rays than those with poor polyphenols intake.
5. Cabbage contains essential fatty acids. Cabbage has a surprisingly good content of essential fatty acids (EFAs), especially alpha-linolenic acid (a type of Omega 3). EFAs are needed more in people with inflammatory conditions – research shows that EFAs significantly improve inflammation in cystic fibrosis." - Five health benefits of cabbage from Chatelaine
So, on to the recipe!  First, I want to let you know that I modify this and all coleslaw recipes to be mayo-free.  I don't care for mayo, it's a personal preference.  Though, if you like mayo, go for it.  I'll add my modifications at the end of this post. 
I give you the Apple, Cranberry, and Amond Coleslaw from Cooking Classy

I mean seriously, how amazing does that look, right?  
Ok, how I modify coleslaw recipes to be mayo-free 
  • 4 tablespoons apple cider vinegar
  • 4 teaspoons good quality Dijon mustard 
  • 1 teaspoon salt 
  • 1 teaspoon black pepper 
  • 8 tablespoons olive oil
I put all of the ingredients into a mason jar and shake it up and then add it to the coleslaw mix.  
Now, go forth, and eat great food.  Your dietary limitations should not limit you from enjoying great food. 

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