Immune-boosting Cabbage salad

This immune-boosting cabbage salad is an old favourite. The unusual combination of white cabbage and garlic, brings me back to my student years in Granada where they do a similar dish called ‘Winter cabbage slaw salad’.

Most people are not aware that the humble white cabbage can be a good option to support our defences during the Winter months. White cabbage (as opposed to Spring cabbage or other varieties) is a popular representative from the Brassica family that is at its best around December. It is rich in vitamin C, packing more than half of a day’s worth of this immune-boosting nutrient. It is estimated that 100g of white cabbage yields approximately 60% of daily requirements for vitamin C. Amazing.

In addition, garlic is a natural anti-microbial, anti-fungal agent which boosts the immune properties of this salad even more. 

Have you noticed that many cultures around the world have some sort of cabbage salad recipe? In some countries the cabbage is fermented (sauerkraut, kimchi), in others, it is eaten raw/marinated (coleslaw, salat vitaminniy). Nevertheless, it is a common belief that cabbage can help fight colds and flu and boost your immunity.

This Mediterranean version uses extra virgin olive oil, a beneficial, anti-inflammatory fat. The dressing is very simple to make. The lemon juice naturally helps to break down the cabbage fibres. So if you leave the dish marinate over a couple of hours, you will find the shredded cabbage in this immune-boosting cabbage salad much softer and pleasant to chew. 

A simple 4 ingredient nutritionally-dense salad: white cabbage, garlic, olive oil and cheese.

Immune-boosting cabbage salad

Immune-boosting Cabbage salad

This immune-boosting cabbage salad features common ingredients with powerful immune-boosting properties.
Course Salad, Side Dish
Cuisine Gut-friendly, Healthy
Servings 4 people


  • 1 Food processor or alternatively, mandoline slicer


  • 1 whole green cabbage shredded
  • 1 bulb garlic finely chopped
  • 300 g Sheep's milk cheese semi-mature
  • 6 tbsp olive oil extra virgin
  • 2 tbsp tamari
  • 1 lemon squeezed


  • Remove the outer leaves of the cabbage. Cut into big chunks. Use a food processor to shred it or alternatively, mandoline slicer. Reserve.
  • Peel the garlic and chop finely. Brown it in olive oil at a low heat until.
  • Make the dressing. Squeeze the juice of a lemon, mix it with the olive oil and tamari.
  • Put all the ingredients together. Season to taste.


This salad is quick to make and can keep in the fridge in an airtight container for the week. It can be served as starter (actually that is the ideal way) or side dish. I personally prefer it as starter. I find it helps to fill you up in a nice way and the chewing involved gets the digestive juices ready for the large meal coming afterwards. 
Keyword fibre-rich recipe, gut-friendly recipe, healthymeal, Mediterranean recipe

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