Cabbage Pineapple Salad

Try this salad innovation. It is real crunchy and radiates a mixed flavor. The salad imparts a satiety feeling and for the next three to four hours you are not going to feel hungry. This is because of the salad ingredients which slows the digestion process. Therapeutically, it is beneficial for obesity, acidity, stomach ulcers, anemia, low calcium levels and in cases of bone fracture. The salad is a healthy option to your mid morning or afternoon snack. However, you can store it in your refrigerator for a day and munch as and when you desire. It’s simply tempting!! The ingredients used for the recipe are locally available. Hence you need not make elaborate plans much ahead to buy the ingredients and prepare it. So next time you are planning for your grocery, have a glance over the ingredients, grab your shopping bag and off to the store. And as far as preparation is concerned, just keep your chopping knives and graters ready. That’s it.

Serves: 2

Preparation Time: 25 min

Ingredients & myriad health benefits: Cabbage (white), Pineapple (ripe), Beetroot (red), Bell pepper (green), Salt, Black Pepper Powder, Honey, and Lemon.

White cabbage - Protects your skin and eyes (being rich in Vit A). Lowers the risk of various forms of cancer (being rich in indoles and sulphoraphane). Rich in anti oxidant and helps to burn fat (being rich in Vic C). Plays a key role in skin integrity (being rich in fat soluble antioxidant Vit E). Helps to maintain integrity of nerve endings and boosts energy metabolism (being rich in Vit B). Plays a role in the inhibition of infections and ulcers. Helps to boost the immune system’s ability to produce more antibodies. Cabbage provides high levels of iron and sulpher, minerals that work in part as cleaning agents for the digestive system. Recent research has revealed that a valuable chemical called tartaric acid is present in this vegetable which inhibits the conversion of sugar and other carbohydrates into fat. Also it is very low in calories and high in fiber. Hence; it is of great value in weight reduction. Having a low GL & GI value, it is of great importance in diabetes. Cabbage (especially the red variety) contains natural pigments called anthocyanins which help boost insulin production and lowers blood sugar levels. It is best to eat cabbage in raw form as salads (first option) or lightly cook cabbage by steaming or stir frying (second option).

Ripe pineapple – They are rich in sulpher containing & protein digesting compounds called bromelain. The proteolytic enzyme bromelain cleaves with protein and helps in fat burning. Hence good for obesity. Bromelain has been found to be a useful anti-inflammatory, effective in reducing swelling and assisting in the treatment of conditions such as acute sinusitis, sore throat, arthritis and gout. For increased effectiveness, pineapple should be eaten between meals without other food. This is because of another of bromelain's properties that act as an aid to digestion. If eaten with other food, bromelain’s health benefits will be taken up in helping to digest the other food. Pineapple is high in anti-oxidants, a very good source of vitamin C, helps proper functioning of the immune system, also an excellent cold and flu fighter. Pineapple offers your body an excellent protection against free-radicals, substances that attack healthy cells.

Pineapple is fine for patients with diabetes, as long as it unsweetened. It has a moderate glycemic index i.e. does not raise blood sugar very quickly. It is low in sodium and high in potassium and so is safe in patients with hypertension.
Pineapple is also an excellent source of manganese, a mineral essential in some of the enzymes necessary in the body for energy production. It also has very good amounts of thiamine (vitamin B1) which is also important in this energy producing enzyme. Pineapple has been shown to be important in maintaining good eye health, helping to protect against age-related eye problems.

Please note, canned pineapples contain no bromelain. Canning destroys bromelain. So it is best to consume pineapple fresh.

Green bell pepper – Helps to treat liver diseases, obesity, constipation, arthritis, high blood pressure, acidosis (deficiency of alkalinity in the blood). May help prevent cancer in organ and glands lined by epithelial tissue due to its high Vitamin A content. Smaller red pepper, known as hot peppers, have been found to be valuable in cases of colds, asthma, inflamed sinus, malaria and destroying intestinal worms.

Red beetroot - Red Beet is unique for its high levels of anti-carcinogens and its very high carotenoid content. Red beets are high in carbohydrates and low in fat and it is an excellent source of folic acid. It is loaded with antioxidant that helps the body against heart disease, certain cancer especially colon cancer and even birth defects. Betacyanin is the pigment that gives beets their red color; this pigment is absorbed into the blood corpuscles and can increase the oxygen-carrying ability of the blood by up to 400 per cent. Don't throw away the green leafy tops as they can be cooked like spinach and are also rich in beta-carotene, folic acid, chlorophyll, potassium, vitamin C, and iron.

Beet root is a traditional treatment used for leukemia. Beet root contain an amino acid betaine which has anti cancer properties. Red beet therapy, consisting of consumption of approximately two pounds of raw, mashed beets daily, has been favorably reported for cases of leukemia and tumors (includes cancer). Research also shows that beet juice can help inhibit the development of colon and stomach cancer. It is believed that red beets when used eaten regularly may help against certain oxidative stress-related disorders.

The fiber in red beets help reduced serum cholesterol by 30 to 40%. Beets can help in normalizing blood pressure. Beets helps to keep the elasticity of arteries, when consumed regularly it can help prevent varicose veins. The iron content of red beets, though not high but is of the finest quality that makes it a powerful cleanser and builder of blood. This is the reason why beets is very effective in treating many ailments caused by toxic environment and surroundings. Beet root is recommended for pregnant women because it contain folic acid that can help lower the risk of spinal bifida and other neural tube defects in newborn infants. Beet juice helps stimulate the function of liver cells and protect the liver and bile ducts. Beet juice is highly alkaline which makes it effective in the treatment of acidosis. Drinking beets regularly can help relieve constipation. Beet juice and carrot juice when combined is excellent in the healing gout, kidney and gall bladder problem. Red beets can also help in the following problems; Headaches, toothaches, dysentery, lumbago, skin problems, menstrual problems, etc.

Red beet is better when taken raw as heat destroys some of its nutrient content. You can consume it as juice or grate it as an ingredient to your favorite salad and dishes.

Salt

Black pepper powder – The health benefits of black pepper include respiratory disorders, cough, common cold, constipation, digestion, anaemia, impotency, muscular strains, dental care, pyorrhoea, diarrhoea, and heart disease. Because of its antibacterial properties, pepper is also used to preserve food. It is a source of manganese, iron, potassium, vitamin C, vitamin K and dietary fibre. Black pepper is a very good, anti-inflammatory agent.

Good for stomach: Pepper increases the hydrochloric acid secretion in stomach and thus, helps digestion. Proper digestion is essential to avoid diarrhoea, constipation and colic. Pepper also helps to prevent formation of intestinal gas. Pepper-added diet promotes sweating and urination. Helps to lose weight: The outer layer of peppercorn assists in the breakdown of fat cells. Hence, peppery foods are a good way to help you shed weight.

Good for skin: Pepper helps to cure a type of skin disease that causes some areas of skin to lose its normal pigment and turn white. According to researchers in London, piperine contained in pepper can stimulate the skin to produce pigment. Topical treatment of piperine combined with ultra violet light therapy is much better than the other treatments for such a skin disease. It also reduces the chances of skin cancer due to excess ultraviolet radiation.

Relief for cough and cold: In Ayurveda pepper is added in tonics for cold and cough. Pepper gives relief from sinusitis and nasal congestion. The antibacterial property of black pepper helps to fight against infections, insect bites etc. Pepper added diet helps to keeping your arteries clean.

Good antioxidant: An antioxidant, like pepper, can prevent or repair the damage caused by the free radicals and thus helps to prevent cancer, cardiovascular diseases and liver problems.

Enhances bioavailability: Black pepper helps in transporting the benefits of other herbs to different parts of body. According to Ayurveda, black pepper also helps avoid ear-ache and gangrene. It is also good for conditions of hernia, hoarseness and insect bites. It relieves joint pain, is a good treatment for respiratory conditions like asthma, whooping cough, tooth decay, toothaches and eye related problems.

Honey - The health benefits of honey include:

1) Honey is nature’s energy booster - The benefits of honey go beyond its great taste. A great natural source of carbohydrates which provide strength and energy to our bodies, honey is known for its effectiveness in instantly boosting the performance, endurance and reduce muscle fatigue of athletes. Its natural fruit sugars play an important role in preventing fatigue during exercise. The glucose in honey is absorbed by the body quickly and gives an immediate energy boost, while the fructose is absorbed more slowly providing sustained energy. It is known that honey has also been found to keep levels of blood sugar fairly constant compared to other types of sugar.

2) Honey is a great immunity system builder - Amongst the many health benefits of honey, what is most impressive is that it can be a powerful immune system booster. Honey’s antioxidant and anti-bacterial properties can help improve digestive system and help to stay healthy and fight disease. To experience the health benefits, start every day with this cleansing tonic before breakfast: mix a spoonful of honey and lemon juice from half a lemon into a cup of warm water and drink it.

3) Honey is a natural remedy for many ailments – For cuts and burns because of its strong antibacterial property, used as a wound dressing. For hangovers from drinking too much of alcohol, it heals the stomach because it contains a mix of natural sugars such as fructose which speeds up the oxidation of alcohol by the liver and thus acts as a sobering agent. Try this recipe for hangover: Blend together15ml of liquid honey, 80ml of orange juice and 70 ml of plain yogurt together until smooth. Drink it fresh. Honey is a good remedy for sore throats because of its antimicrobial properties. Milk and honey combination is effective in sleeplessness (mix 1 tsp of honey in 1 glass of hot milk, drinking this will induce sleep).

Lemon - Good for stomach & digestion problems like nausea, heartburn, indigestion, bloating and blenching, constipation and blood purifier. Lemon juice acts as a liver tonic and helps to digest food by helping the liver produce more bile. It decreases the amount of phlegm produced by the body. It is also thought to help dissolve gallstones.

Excellent for skin care, lemon, being a natural antiseptic medicine, can participate to cure problems related to skin. Lemon is a vitamin C enhances skin beauty, by rejuvenating skin from within and thus bringing a glow on face. Daily consumption of lemon water can make a huge difference in the appearance of skin. It acts as an anti-aging remedy and can remove wrinkles and blackheads. As lemon is a cooling agent, it reduces the burning sensation on the skin too.

Aids in dental care, lemon water are used in dental care also. If fresh lemon juice is applied on the areas of toothache, it can assist in getting rid of the pain. The massages of lemon juice on gums can stop gum bleeding. It gives relief from bad smell and other problems related to gums.

Lemon is an excellent fruit that aids in fighting problems related to throat infections, sore throat and tonsillitis as it has an antibacterial property. For sore throat, dilute one-half lemon juice with one-half water and gargle frequently.

One of the major health benefits of drinking lemon water is losing weight faster, thus acting as a great weight loss remedy. If a person takes lemon juice mixed with lukewarm water and honey, it can reduce the body weight as well.

Lemon controls high blood pressure, reduces mental stress and depression, assists in curing respiratory disorders like asthma, good for treating rheumatism, acts as a diuretic and hence lemon water can treat rheumatism and arthritis. It helps to flush out bacteria and toxins out of the body, reduces fever as lemon water can treat a person who is suffering from cold, flu or fever. Lemon juice helps to break fever by increasing perspiration and acts as a blood purifier for diseases like cholera and malaria.

Measurements: All cup measurements refer to an 8 oz cup (1 cup = 8oz)

White cabbage, grated, 3 cups

Pineapple ripe, chopped into thin strips, 2 cups

Green Bell Pepper, chopped in small cubes, 1 cup

Salt, as per taste

Black Pepper powder, ¼ to ½ teaspoon

Honey, 1 ½ tablespoon

Lemon, ½

Red Beetroot, grated, ½ cup

Method: Wash cabbage, bell pepper & beetroot. Remove skin from beet and pineapple. Grate cabbage & beetroot. Chop pineapple in thin slices and bellpepper into small cubes. For salad dressing, in a smal bowl whip together honey, lemon juice, salt and black pepper powder.

Add together and mix the chopped/grated fruits and vegetables.

Add the dressing to it and mix the salad well to coat the entire salad with the dressing.

Fresh salad ready to eat

Serve the CabbageP ineapple Salad as an evening snack