Fresh, raw cabbage makes a tasty and fulfilling base for a salad. Skip the commercial salad dressing and make your own heart-healthy dressing using olive oil and lemon juice. Besides being low in calories, cabbage salad with lemon juice and olive oil also provides you with healthy fatty acids, vitamins and polyphenols.
Cabbage can replace lettuce and spinach in salads. Cabbage has a mild sweet taste, and is low in calories; 1 cup of shredded cabbage contains only 18 calories and 4 g of carbohydrate, as well as 25 mg of vitamin C -- 33 percent of the daily allowance for women and 28 percent for men -- and 53 mcg of vitamin K, or 59 percent of the daily recommended intake for women and 44 percent of the daily intake for men, according to the Council for Responsible Nutrition.
Lemon juice can add a refreshing flavor to your homemade olive oil--based salad dressing. Lemon juice is low in calories and high in vitamin C. The juice form one lemon contains only 11 calories, 3 g of carbohydrate and 19 mg of vitamin C. Vitamin C is an antioxidant that helps protect your cells, heal wounds and maintain healthy skin. Vitamin C may also help reduce the risk of heart disease and treat the common cold. Lemon juice also contain polyphenols that may suppress body weight gain and fat accumulation, according to a study by researchers Yoshiko Fukuchi and colleagues published in the "Journal of Clinical Biochemistry and Nutrition" in 2008.
Olive oil is a good source of monounsaturated fatty acids, MUFAs, and contains small amounts of polyunsaturated fatty acids, or PUFAs. MUFAs and PUFAs are heart-healthy fats that may help lower your risk of heart disease by lowering your blood cholesterol levels, according to the Mayo Clinic. A 1-tbsp. serving of olive oil contains approximately 120 calories, 10 g of MUFAs and 1.4 g of PUFAs.
Mix 1 cup of shredded cabbage with 1 large shredded carrot. Drizzle with ¼ cup of sliced almonds, ½ tbsp olive oil, and the juice from half a lemon. Season with salt and black pepper to taste. This tasty salad has less than 250 calories. Add grilled chicken or shrimp for a dinner salad.
- U.S. Department of Agriculture: Nutrient Data Laboratory
- Linus Pauling Institute Oregon State University: Vitamins
- "Journal of Clinical Biochemistry and Nutrition"; Lemon Polyphenols Suppress Diet-induced Obesity; Yoshiko Fukuchi, et al.; November 2008
- Mayo Clinic; If Olive Oil Is High in Fat, Why Is it Considered Healthy?; Donald Hensrud; March 2011