Healthy Rainbow Slaw

In this delicious recipe, we combine the subtle flavors of Chinese cabbage with the vibrant, crunchy texture of red cabbage for a refreshing slaw that's low-carb and packed with health benefits. To make this dish extra tasty, try lightly roasting the sunflower seeds and pepitas in a frying pan before tossing them into the slaw. This adds an irresistible crunch that elevates both the texture and flavor—perfect for a diabetes-friendly meal or snack!

Not only is this recipe nutrient-dense, but it also provides a great source of antioxidants, which can help reduce inflammation, an important factor in diabetes management. Plus, the combination of cabbage and seeds offers a boost of heart-healthy fats, essential for anyone mindful of maintaining healthy cholesterol levels. Whether you’re managing your blood sugar or just looking for a tasty, healthy side dish, this cabbage slaw will fit right into your diabetes meal plan.

Preparation Time: 20 minutes

Difficulty: Easy

Serves: 4

Ingredients:

• ¼ Chinese cabbage, shredded
• ¼ red cabbage, shredded
• ½ red capsicum, thinly sliced
• ½ yellow capsicum, thinly sliced
• 1 medium carrot, julienned
• 3 spring onions, thinly sliced
• ¼ cup sunflower seeds
• ¼ cup pepitas

Dressing:

• ¼ cup olive oil
• 2 to 3 tablespoons lemon juice
• 1 garlic clove, minced
• ½ teaspoon ground cumin
• Pinch of salt

Method:

1. In a large bowl combine cabbage, capsicum, carrot, spring onions and sunflower seeds. Toss to combine.
2. In a small bowl combine olive oil, lemon juice, garlic, cumin and salt. Lightly whisk until blended.
3. Drizzle dressing over the slaw and lightly toss. Serve immediately or refrigerate.

Nutrition Info:

Per Serve: 895 kJ, carbohydrates 10.8g, protein 4.8g, total fat 18.6g (sat. fat 2.1g), fibre 3.7g, sodium 233mg 

What are the benefits of the nutrients:

• Cabbage is often overlooked, yet it’s a nutrient-packed vegetable that’s perfect for anyone looking to maintain a balanced, diabetes-friendly diet. Low in calories and carbohydrates, but rich in vitamins, minerals, and antioxidants, cabbage is a great choice for supporting blood sugar management. Both Chinese cabbage and red cabbage are high in fiber, which helps promote steady blood sugar levels, making them ideal for people living with diabetes.
• Capsicum (bell peppers) is low in calories and carbohydrates, making it perfect for managing blood sugar levels, while providing a good dose of vitamins A and C, which support immune health.
• Carrots are high in fiber and antioxidants like beta-carotene, which help regulate blood sugar and improve eye health.
• Sunflower seeds are packed with healthy fats, magnesium, and protein, which promote heart health and can help stabilize blood sugar, making them an ideal snack for people living with diabetes.  

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