Originally published in October 2014; updated November 2022.

Apple, Cabbage, and Cauliflower Crunch salad on a table displayLet’s Talk Salad

There’s a lot written about the pros and cons of a raw food diet, or a plant-based diet, none of which I’ve delved into at any great level as it isn’t our personal methodology. Like many folks, however, we have assumed a very common sense approach to eating. We incorporate a variety of foods that are as “clean” and “natural” as possible, leaning more heavily to fruits and vegetables, and curbing refined sugars, starches and the like.

In my own kitchen, there’s a lot of leafy greens, fresh fruits, vibrant vegetables, legumes, nuts, whole grains, some fish, and a bit of chicken. Ultimately, moderation sets the tone on what gets made in our kitchen and what doesn’t.

Having said all of that, eating raw (and/or plant based) has a strong personal appeal that is unrelated to nutritional value, and that’s its crunch factor.

The Crunch Factor

Fuji

There’s really nothing better than a great chopped salad with loads of crunchy goodness. This colorful plating has that in spades. It’s a beautiful mix, highlighted by the ruby red dotting of Fuji apples from Stemilt.

Any of Stemilt’s firmer apple varieties will work wonders in this salad. However, the subtle, sweet crispy crunch of the super-sweet Fuji really stands out.

The Nutrition Factor

Red/purple cabbage and white cauliflower partner with nutritious apples in this medley of colors, lending their own ample crunch and flavor to the mix. Cauliflower is high in dietary fiber, folate and Vitamin C. Additionally, the veggie provides a healthy pop of phytochemicals that are most prominent when eaten raw. Apart from presenting a rich and vivid hue, red cabbage has loads more Vitamin A and a tad more iron than its green counterpart. So why not go bright?

A fresh chop of celery, and red and yellow peppers provide an added bit of color, crispness and balance. And sweet dried cranberries and lightly toasted walnuts give this salad a subtle, welcomed sweetness. Walnuts are certainly a high-calorie food, but they are also loaded with heart-healthy monounsaturated fats and omega-3 fatty acids. In moderation, they are a nutritious, smart choice for a little extra crunch.

Tossed in a light lemon-honey dressing, every component in this salad shines. With natural goodness, they play together beautifully for a brilliant departure from your typical chop or slaw.

Apple, Cabbage & Cauliflower Crunch Salad

Ingredients

  • 2 Stemilt apples
  • 2 cups chopped cauliflower florets
  • 1 cup chopped red cabbage
  • 1 cup diced celery
  • 3/4 to 1 cup diced red pepper
  • 1/3 cup diced yellow pepper
  • 1/4 cup chopped fresh flat-leaf parsley
  • 1/2 cup dried cranberries
  • 1/4 cup fresh squeezed lemon juice
  • 1 tbsp honey
  • 2 tbsp olive oil
  • 3/4 cup lightly toasted, chopped walnuts

Tossed in a light lemon-honey dressing, the unique components of this salad play together for a brilliant departure from your typical slaw.

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  • Yield
    6 servings
  • Prep time
  • Cook time
  • Total time
  • Cuisine
    American
  • In Category
    Appetizer, Lunch

Instructions

  1. In a large bowl, combine apples through cranberries.
  2. Toss to mix; set aside.
  3. In a small bowl, whisk lemon juice and honey, until honey is dissolved.
  4. Whisk in olive oil, until combined.
  5. Pour dressing over salad and toss gently to combine.
  6. Plate salad and sprinkle with toasted walnuts. Serve immediately.

Nutritional Information

Per Serving

  • Calories: 238
  • Fat Content: 15
  • Protein Content: 3.4
  • Carbohydrate Content: 28.9
  • Fiber Content: 5.9
  • Sugar Content: 18.5