Laura our corporate health coach has designed a winter warming lunch rich in fibre, flavonoids and lots of antioxidants.
This middle-eastern dish buzzes with colour, flavour and texture. It’s high in soluble and insoluble fibre plus flavonoids, antioxidants and vitamin E. Cabbage is packed with beneficial phytochemicals that support healthy liver function. Any bitterness is counterbalanced by the apple and dried fruits. Best of all, it requires no cooking skills, takes only 15 minutes to prepare and tastes even better the next day. Top with oily fish, parmesan cheese or tempeh for a speedy, balanced lunch option.
1 small red onion / 3 spring onions
1 orange / ¼ grapefruit – zest + juice
1 handful fresh parsley (or ½ tsp dried dill and mint)
2 tbsp dried apricots / sour cherries – chopped
3 tbsp seeds/nuts – toasted
1 tbsp capers / green olives
200g red cabbage/savoy cabbage
¼ pomegranate – seeds only
1 apple, small
80g bulgur wheat/quinoa
3 tbsp extra virgin olive oil
1 tbsp apple cider vinegar
1 clove garlic
1. Cut the garlic clove in half and wipe round large mixing bowl (save for use in another dish).
2. Finely slice selected onion and cabbage, add citrus juice and zest, and dried fruit (and dried herbs if using).
3. Cover bulgur with cold water, bring to boil and simmer for 8 minutes.
Grate apple, chop olives/capers. Drain bulgur, shake and press down to remove water.
4. Remove pomegranate seeds and add to bowl with apple, olives and fresh herbs. Add cooked bulgur, oil, vinegar and paprika, and stir to thoroughly combine. Leave for 2+ hours for flavours to develop.
5. Taste and season with salt and pepper.
Will keep for 3 days refrigerated in an airtight container.
TIP: Watercress makes a good alternative if raw cabbage is not well tolerated – it is in the cruciferous family containing sulforaphane.
Laura is our corporate health coach and healthy trained chef and has worked in fast-paced workplaces so she understands the challenges of balancing healthy eating with busy schedules. Her interactive talks and workshops combine healthy recipes with practical tips. To book a corporate workshop please contact us.