Source: blog.giallozafferano.it

PRESENTATION

A nutritious side dish prepared with red cabbage, apple, walnuts, cheese, raisins, extra virgin olive oil, balsamic vinegar, yogurt, lemon juice, and black pepper.

INGREDIENTS:

For 1–2 servings

Red cabbage: 150 g / 5.3 oz

Apple: 1 medium (100–150 g / 3.5–5.3 oz)

Walnuts: 3 whole walnuts (≈15 g / 0.5 oz)

Emmental-type cheese: 30 g / 1 oz

Raisins: 1 tablespoon (≈15 g / 0.5 oz)

Extra virgin olive oil: 1 tablespoon (15 ml / 0.5 fl oz)

Balsamic vinegar: 1 teaspoon (5 ml / 0.17 fl oz)

Plain yogurt: 1 teaspoon (≈5 g / 0.17 oz)

Black pepper: to taste

Lemon juice: to taste

METHOD

Wash and thinly slice the red cabbage.

Prepare an emulsion by mixing yogurt, balsamic vinegar, and olive oil.

Dress the sliced cabbage with the emulsion.

Cover and let rest.

Meanwhile, soak the raisins in a small amount of warm water for 5–10 minutes.

Drain and pat dry.

Shell the walnuts and roughly chop them.

Dice the cheese.

Wash and slice the apple.

Immediately sprinkle with a few drops of lemon juice to prevent oxidation.

Add the apple slices to the marinated red cabbage.

Add raisins, walnuts, cheese, a drizzle of olive oil, and black pepper.

Toss quickly and serve.

ALLERGENS:

Balsamic vinegar: may contain sulfites

Cabbage: possible reaction in individuals allergic to birch pollen or spices

Cheese: milk allergens

Lemon: lemon intolerance or possible cross-reactivity in individuals allergic to grass pollens

Apple: individual intolerance or possible cross-reactivity in individuals sensitive to birch pollen

Walnuts: listed among allergens under EU Regulation 1169/2011

Extra virgin olive oil: allergy uncommon; intolerance not described

Black pepper (green, pink, black, white): possible cross-reactivity in individuals with spice intolerance

Raisins: may contain sulfites

Yogurt: milk proteins and lactose

NOTES

Prepare and handle under strict hygienic conditions.

Nutritional and Functional Benefits:

Balsamic vinegar: rich in grape polyphenols with antioxidant properties; supports immune function, helps control blood glucose levels through acetic acid, and contributes to blood pressure reduction.

Red cabbage: rich in vitamins A and K, supports liver detoxification; natural anti-inflammatory; helps prevent and alleviate inflammatory and cardiovascular conditions; suitable for individuals with kidney disease; provides minerals, vitamins, and antioxidants; source of folic acid involved in serotonin production, supporting mood and counteracting depression.

Cheese: supports liver function through vitamins, minerals, and antioxidants; provides tryptophan, helping counteract depression; contributes beneficial intestinal flora.

Lemon: rich in antioxidant compounds (vitamin C, beta-carotene, cryptoxanthin, lutein, zeaxanthin); supports liver cell regeneration, immune function, and cardiovascular protection; suitable for individuals with kidney disease; provides folic acid linked to serotonin production and improved mood.

Apple: provides flavonoids (vitamin P) that enhance vitamin C activity; supports immune and cardiovascular systems; suitable for individuals with kidney disease; provides folic acid linked to serotonin production and improved mood, especially when consumed with the peel.

Walnuts: provide zinc supporting immune function; suitable for individuals with kidney disease; support liver function; rich in omega-3 and omega-6 fatty acids and vitamin E; help reduce blood pressure and LDL cholesterol; rich in magnesium and omega-3 fatty acids important for mood regulation and cognitive function.

Extra virgin olive oil: source of vitamin E, protecting the immune system from oxidative damage.

Black pepper: contains piperine, a potent antioxidant; improves insulin sensitivity, lowers cholesterol levels, and stimulates metabolism; recommended for individuals with cardiovascular disease.

Raisins: source of antioxidants, including resveratrol, with anti-inflammatory and antitumor properties; help reduce blood cholesterol levels; provide folic acid linked to serotonin production and improved mood.

Yogurt: fermented product rich in probiotics that regulate intestinal flora and support immune function; supports liver function; provides vitamins, minerals, antioxidants, and tryptophan, helping counteract depression.

SAFETY / INTENDED USE

Also suitable in cases of:

• Anorexia / unintended weight loss
• Diarrhea
• Constipation
• Xerostomia (dry mouth)

Not recommended in cases of:

• Dysphagia (chewing and swallowing difficulties)
• Oral mucositis, due to acidity