This colorful, crunchy, and nutritious slaw is easy to toss together, thanks to pre-shredded ingredients. It is far from an ordinary slaw with the addition of apples, robust quantity of carros, and roasted macadamia nuts, all tossed in a refreshing lime vinaigrette! This pairs well with tacos or pulled pork/chicken sandwiches. Or, simply enjoy it on the side of your favorite protein.
What Makes Cabbage Slaw with Apples and Macadamia Healthy?
The primary ingredients in this delicious slaw offer numerous health-boosting and gut-boosting qualities:
Cabbage: Cabbage provides dietary fiber, which promotes digestion, supports gut health, and helps regulate blood sugar levels. It’s also a good source of vitamins C and K. Vitamin C boosts immunity and skin health, while vitamin K supports bone health and proper blood clotting.
The prebiotic compounds in cabbage also feed beneficial bacteria in our gut. As we’ve discussed at length, a healthy gut microbiome is important for optimal digestion, nutrient absorption, and immune function.
Apples: Like cabbage, apples are high in dietary fiber, which aids digestion and may lower cholesterol levels. They also contain flavonoids and polyphenols, which help reduce inflammation and lower the risk of chronic diseases such as heart disease.
The pectin in apples offer soluble fiber that acts as a prebiotic. Pectin helps nourish the beneficial bacteria in our gut, promoting a balanced microbiome. It also helps to regulate the movement of food through the digestive system, preventing both constipation and diarrhea. When consumed regularly, the fiber from apples can encourage the growth of good bacteria like Bifidobacteria and Lactobacillus, which aid digestion and improve gut health.
Carrots: Carrots are an excellent source of beta-carotene, a powerful antioxidant that can reduce inflammation in the gut. Chronic inflammation in the gut can lead to digestive issues like irritable bowel syndrome (IBS) or leaky gut, so beta-carotene may help protect against these conditions.
Carrots contain both soluble and insoluble fiber, which play different but complementary roles in supporting gut health, including feeding the beneficial bacteria in the gut and promoting a healthy microbiome.
Macadamia Nuts: These nuts are rich in monounsaturated fats, which can improve heart health by lowering bad cholesterol (LDL) and raising good cholesterol (HDL). The monounsaturated fats in macadamia nuts can help reduce gut inflammation and support the integrity of the gut lining, which is crucial for preventing leaky gut syndrome and promoting overall gut health.
Gut health experts like Dr. Stephen Gundry tout the benefits of macadamia nuts relative to other nut choices.
Ingredients for Cabbage Slaw with Apples and Macadamia Nuts
The ingredients for this recipe are simplified with some of the items already pre-shredded. For the lime vinaigrette, you’ll need:
- extra virgin olive oil
- fresh lime
- apple cider vinegar
- dijon mustard
- honey
- fresh garlic
- salt and ground pepper
For the slaw, you’ll need:
- shredded cabbage
- shredded carrots
- apple
- red onion
- fresh Italian parsley
- roasted macadamia nuts
Scroll to the recipe card below for exact quantities.
As mentioned, pre-shredded cabbage and carrots can make your life a lot easier. Here are the store-bought items I conveniently bought from Whole Foods and Trader Joe’s:
Instructions
To roast macadamia nuts, roughly chop them first, then spread them in an even layer on a small baking sheet or pan.
Place nuts in a preheated 200-350° oven and roast until golden brown 8-15 minutes. You can shake the pan occasionally.
In a small bowl, whisk the dressing ingredients together.
In a large bowl, add the slaw ingredients (except for the macadamia nuts).
Toss the slaw with the vinaigrette until thoroughly combined. Sprinkle the macadamia nuts across the top.
Add additional Italian parsley for garnish if desired and serve.
Recipe FAQs
Can I make this slaw ahead of time?
Yes, you can prepare the slaw ahead of time. However, it’s best to add the dressing shortly before serving to prevent the slaw from becoming soggy. You can prep the veggies and nuts in advance and store them separately, then mix with the vinaigrette just before eating.
How long does the slaw last in the fridge?
The undressed slaw can last up to 2-3 days in an airtight container in the refrigerator. Once dressed, it’s best consumed within 1 day for optimal crunch and freshness, though it may still be good for 1-2 days if stored properly.
Can I substitute macadamia nuts with another nut?
Yes, you can substitute macadamia nuts Other nuts that our praised for their gut health benefits include pistachios, walnuts, or brazil nuts. Each will add a different flavor and texture, but all provide healthy fats and a satisfying crunch.
Can I use a different type of vinegar in the vinaigrette?
Yes, while apple cider vinegar adds a nice tang, you can substitute it with white wine vinegar, balsamic vinegar, or red wine vinegar. Each will give a slightly different flavor, but will still complement the slaw well.
Can I add protein to this slaw
Yes, you can add protein for a more filling meal. Some options include: Grilled chicken, shrimp, tofu or tempeh (for a plant-based option), or chickpeas for added fiber and protein.
What type of apples work best?
For balance, use a sweet and tart apple, such as Granny Smith (more tart) or Honeycrisp (more sweet). You can mix both types for a more complex flavor. If you prefer more sweetness, go for Fuji or Gala apples.
What other vegetables can I add to the slaw?
You can add a variety of other vegetables to customize the slaw, such as bell peppers, celery, kale, or spinach to increase the nutrient content (and color!).
How do I keep the apples from turning brown?
To prevent the apples from browning, toss them in a little lemon juice or lime juice before adding to the slaw. The acidity from the citrus helps slow the oxidation process, keeping the apples looking fresh.
Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free, as long as all the ingredients used (like Dijon mustard) are free from gluten-containing additives.
Can I use different citrus for the vinaigrette?
You can substitute lime juice with other citrus such as lemon or orange. Lemon will be slightly less tart, while orange will add a hint of sweetness to the vinaigrette.
Can I add a creamy element to the slaw?
For a creamier texture, you can add a bit of Greek yogurt, mayo, or avocado to the vinaigrette. This will give the slaw a richer, more indulgent flavor while still keeping it light and healthy.
Cabbage Slaw with Apples, Carrots, and Macadamia Nuts
Ingredients
Dressing
- 3 tbsp olive oil
- 1 lime, juiced
- 1 tbsp apple cider vinegar
- 1 tsp dijon
- 2 tsp honey
- 1 clove garlic, minced
- salt and pepper to taste
Slaw
- 3 cups shredded cabbage
- 1 cup shredded carrots
- 1 apple, sliced in matchsticks
- 1/4 red onion, minced
- 1/4 cup Italian parsley, chopped
- 1/4 cup roasted macadamia nuts, chopped
Instructions
- To roast macadamia nuts, roughly chop them first, then spread them in an even layer on a small baking sheet or pan. Place in a preheated 200-350° oven and roast until golden brown 8-15 minutes. You can shake the pan occassionally.
- In a small bowl, whisk the dressing ingredients together.
- In a large bowl, add the slaw ingredients (except for the macadamia nuts). Toss the slaw with the vinaigrette until thoroughly combined.
- Sprinkle the macadamia nuts across the top. Add additional Italian parsley for garnish if desired and serve.
Nutrition
Other Delicious Slaw Recipes from Gut Haven
If you love slaw, you can also try our Purple Cabbage Slaw or Apple Jicama Slaw!
