Can a side dish actually feed the bacteria living in your colon? This crunchy slaw comes close, pairing tart green apples with toasted walnuts and a yogurt dressing that ties the whole thing together in under fifteen minutes. If you like walnuts this much, our Roasted Beet and Walnut Salad and Roasted Beet Salad with Feta and Walnuts make good next stops.
Ingredients
- 2 green apples, julienned
- 1/2 head green cabbage, thinly shredded
- 1 cup walnuts, roughly chopped and lightly toasted
- 2 celery stalks, thinly sliced
- 1/2 cup plain Greek yogurt
- 1 tablespoon apple cider vinegar
- 1 tablespoon honey
- 1 teaspoon Dijon mustard
- Salt and black pepper to taste
Instructions
- Whisk together the yogurt, cider vinegar, honey, and Dijon mustard in a small bowl.
- In a large bowl, combine the apples, cabbage, walnuts, and celery.
- Pour the dressing over the slaw and toss to coat evenly.
- Season with salt and pepper, then let it sit for 10 minutes so the cabbage softens slightly.
- Toss again and serve chilled.
Nutrition Facts (per serving)
| Calories | 230 |
| Total fat | 16g |
| Total carbohydrates | 19g |
| Dietary fiber | 4g |
| Protein | 6g |
| Sodium | 135mg |
Why This Is Good for Your Gut
Green apples carry a good dose of pectin, a soluble fiber that your colon bacteria ferment into butyrate, the fatty acid that fuels the cells lining your intestinal wall. Raw cabbage adds its own fermentable fiber, and walnuts contribute polyphenols and omega-3 fats that studies link to a higher ratio of beneficial Bacteroidetes. Cabbage gets a fermented workout of its own in our Sweet and Sour Cabbage Slaw.
Fifteen minutes of chopping for a colon that thanks you later.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
