Red cabbage with apple and walnut - simple and healthy

Red cabbage with apple and walnut - prepared simply and healthily, with additional tips for refining it.

Serving size: The amount indicated is sufficient as a side dish for 4-6 people, for example with cereals, potatoes or wholemeal spaetzle.

Nutrient profile: One portion of this recipe covers the average daily requirement of vitamin C and vitamin K. The ratio of omega-6 to omega-3 fatty acids is 4:1, which is below the maximum recommended ratio of 5:1. Read more at: Vegans often eat unhealthily. Avoidable nutritional errors .

Red cabbage: Red cabbage, also known as blue cabbage, blue cabbage and red cabbage. It is a particularly aromatic relative of white cabbage. It differs from white cabbage mainly in its red coloring and sweet taste. Its head is somewhat smaller and firmer. It is a typical winter vegetable, but is almost always available fresh and can be stored well. Red cabbage is rich in ascorbic acid (vitamin C), iron, minerals and anthocyanins.

Apples: The raw apple ( Malus domestica) is rich in health-promoting secondary plant substances, which are found not only in the flesh but also in the core and in up to five times higher concentrations in the peel. It consists of 85% water and has only about 60 kcal. Among other vitamins, it contains vitamin C, although the content depends greatly on the type of apple. More about apples can be found under " The daily apple ".

Walnuts: In addition to preparing and refining various dishes and desserts, walnuts are also used to make walnut oil. Of all known nuts, walnuts have the highest proportion of alpha-linolenic acid. They also have health benefits thanks to their high levels of tocopherols (forms of vitamin E) and many other trace elements.

Red cabbage: The red pigment in red cabbage, anthocyanin, stains easily.

Apple varieties: You can use various apple varieties for this dish, such as Golden Delicious, Granny Smith,Gala or Fuji.

Serving: In many families, recipes with braised red cabbage are an integral part of the Christmas menu. It is a classic side dish for goose or game. However, it also goes excellently with a vegan nut or lentil roast or patties. Red cabbage is also an ideal side dish for potatoes, spelt rice or wholemeal spaetzle and the winter or simple vegan gravy. Red cabbage is also suitable as a side dish for the following recipes: Barbara's Christmas roast with red wine and plum sauce, and savoy cabbage rolls.

Add spices as needed: 2 bay leaves, 2-4 allspice berries, 2 cloves, 2-4 juniper berries.

Sweetening: If the apples do not contain enough sweetness, you can add freshly squeezed orange juice, or grape juice or agave syrup. Cooking with about 6-8 dried and chopped figs also results in a pleasant sweetness.

Vinegar: As an alternative to apple cider vinegar, you can also use white balsamic vinegar.

Salt and oil: We have deliberately left out salt and oil for health reasons. However, since salt requirements vary from individual to individual and depending on habits, you decide for yourself whether and how much salt you need. You can find more information on this topic in the book we describe in detail: "Salt Sugar Fat" by Michael Moss.