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Easy 8-Ingredient Cabbage Crunch Salad Even Your Kids Will Eat

Health Benefits of Cabbage

…at least I hope they will eat it. Hmmm. Perhaps I better cross my fingers on this point.

But my kids seem to really like this…so I think yours could too!

The reasons I think my kids find this salad fun is because it is:

Sweet. Crunchy. Tangy. Purple. Did I already say Sweet? And Purple?

Oh. And parents will like it because:

It only has a few ingredients. It is super easy to throw together. And it is super-duper healthy.

Did you know about all of the health benefits of Cabbage? Especially Purple/Red Cabbage?

Well, here are just a few things to get you excited about the possibility (again, fingers crossed) of your kids eating this wonder food:

1. Cabbage is an amazing detoxifier due to abundant amounts of Vitamin C, Sulphur, and other minerals that help it to purify the blood and remove toxins (primarily free radicals and uric acid).

2. Cabbage has wonderful anti-cancer properties, due to over 30 different anti-cancer chemicals identified in it. The most beneficial property is due to the high content of anthocyanins, a class of flavonoids that has been linked to cancer protection.

3. Cabbage is known to boost immunity, due to the high levels of Vitamin E which are known to assist in DNA repair and other metabolic processes, along with developing immunity building properties.

4. Juice from the red Cabbage is known to aid in ulcer and digestive healing because of it’s high levels of the amino acid called glutamine.

Hopefully, some of those above reasons will encourage you to see if your kids will try this salad!

Cabbage Crunch Salad

Super Easy 8-Ingredient Cabbage Crunch Salad


  • Half of a medium-sized Head of Red Cabbage, finely sliced
  • 1/4 Cup Finely Chopped Apple (use Fuji for a sweet flavor; use Granny Smith for a tart flavor)
  • 1/4 Cup Dried Cranberries OR Golden Raisins
  • 1/4 Cup Sunflower Seeds, OR Chopped Pistachios, OR Slivered Almonds


  • 1/4 Cup Raw Apple Cider Vinegar
  • 1/4 Cup Olive Oil, Grapeseed Oil, OR Coconut Oil (in liquid state)
  • 3 Tbsp Organic Mayonnaise, OR Vegannaise
  • 3 Tbsp Coconut Sugar, OR Maple Syrup
  • 1/4 tsp Sea Salt, or more to taste


1. Place sliced Cabbage, Apples, and Cranberries or Raisins in a salad bowl.

2. To blender, add dressing ingredients: Apple Cider Vinegar, Oil, Mayonnaise (or Egg-Free version), Sugar, and Sea Salt. Blend dressing until smooth.

3. Pour dressing over Cabbage mixture. Let sit for at least an hour, or up to overnight, to infuse flavors. This actually gets better the longer it sits. Enjoy.

Okay, now tell me….do you think YOUR kids (or whoever your picky eater might be) would like this? 

Food Allergy Coaching with the Allergy Free Food Coach

Kim Maes - Allergy Free Food CoachKim Maes, CNC, AADP, known as the Allergy Free Food Coach, is a Certified Nutrition and Wellness Consultant and Certified in the Practical Application of Food Allergy Guidelines.. She is also the creator of the Cook It Allergy Free iPhone and iPad Apps and the Cook It Allergy Free website, where she shares her passion for teaching others how easy and delicious it can be to eat whole, pure allergy-friendly meals that the entire family will enjoy.

  1. On March 27, 2012 Sarena said

    Oh this looks amazing! The colors alone are amazing! I LOVE cabbage and am always trying to find ways to get my oldest to eat it. He’s getting better about it, but I think I need to try this one on him! It sounds amazingly delicious!

    • On March 30, 2012 Kim-Cook It Allergy Free said

      Sarena, you will have to report back to let me know if you were able to get him to try it! 🙂 I think the colors are one of the main reasons my kiddos like this!

  2. On March 27, 2012 Maggie said

    Yum! I can’t wait to test this out on my kiddos Kim. I love cabbage, and they have eaten it before so I should be able to swing this. I’ll let you know! xo

    • On March 30, 2012 Kim-Cook It Allergy Free said

      Maggie, I have a feeling that you would have absolutely NO problem getting your kiddos to eat this. They seem like they are awesome eaters already! 🙂 xo

  3. On March 28, 2012 Wendy said

    I want some now, please. Beautiful salad! I’ve been making all kinds of slaws this winter and I needed some new things to throw into the mix. You’d be proud of me for using lots of apple cider vinegar for my dressings too.

    • On March 30, 2012 Kim-Cook It Allergy Free said

      Wendy, I AM so proud of you for using all of that ACV now!! 🙂 We go through tons of cabbage around here too and we add it to so many different dishes. I want to start growing it in the garden since we eat so much of it.

  4. On March 28, 2012 Alisa said

    Holy moly – that is a heap of color! I adore cabbage, and need to put this salad on my must-make list ASAP! I see you’ve snuck in some more of that good apple cider vinegar 🙂

    • On March 30, 2012 Kim-Cook It Allergy Free said

      You know me, Alisa! I get that ACV in whenever I can! And, I think you will like this one!!

  5. On March 28, 2012 InTolerantChef said

    Sounds so lovely, and looks so pretty, win-win indeed!

    • On March 30, 2012 Kim-Cook It Allergy Free said

      Thanks, InTolerantChef! I love the colors in this salad. I think that is half the reason my kids like it too. 🙂

  6. On March 29, 2012 Debbie said

    Tried it….and I say it is a winner!

    • On March 30, 2012 Kim-Cook It Allergy Free said

      Woohoo!! Thanks for the review, Debbie! I am so glad that you enjoyed it! And I totally appreciate you coming back and letting me know! 🙂

  7. On March 29, 2012 Hallie @ Daily Bites said

    Mmm…nothing like some crunchy cabbage salad to give your organs a big hug! 🙂 I am such a cabbage fan. I need to start a board for my obsession on Pinterest!

    • On March 30, 2012 Kim-Cook It Allergy Free said

      Hallie, I love that…giving your organs a big hug! I love cabbage too. We add it to all kinds of things around here: tacos, sandwiches, salads, pastas… my kids really like it.

  8. On March 29, 2012 glutenfreeforgood said

    I love this type of salad and we’ve been having ridiculously warm days here in Colorado lately, so I’m drawn to big fresh, raw, and crunchy meals. Your dressing sounds perfect. How about adding a cut-up banana? Kids love bananas and raisins together. =)

    I always love your creations!

    • On March 30, 2012 Kim-Cook It Allergy Free said

      I can see you totally liking something like this, Melissa! Ooh. And I love the idea of the cut-up banana! That would actually be a nice contrasting texture in this. 🙂

  9. On March 29, 2012 Ricki said

    My kind of salad! And pretty, too (love the purple). No kids, but that just means more for me and hubby! 😀

  10. On March 29, 2012 Cara said

    kids shmids. I’ll take it all for myself!

    • On March 30, 2012 Kim-Cook It Allergy Free said

      haha, Cara! This is one of my favorite simple salads so I make it even without kids to help me eat it. 🙂

  11. On March 29, 2012 Nancy @Real Food All said

    I’m not a cabbage person, but I’m pretty sure I would love this. Please come share it at allergy free wednesdays!

  12. On March 30, 2012 Carol said

    Ha – I agree with Cara – I want this myself!!! Love these flavor combos and so very pretty!

  13. On March 30, 2012 Cindy said

    This recipe is awesome! I made it earlier this afternoon and keep going to the fridge for “just a little bit more!”

    • On March 30, 2012 Kim-Cook It Allergy Free said

      Yay!! Cindy, thanks so much for reporting back!! I am so thrilled that you like it so much. I love comments like these!! I find this salad a little addicting so I usually end up snacking on a lot of it while it is sitting in the fridge waiting to be ready! 🙂

  14. On March 30, 2012 Tessa Simpson said

    no promises on the kids…but I bet I will love it!! thanks Kim! Pinned…

  15. On March 30, 2012 Melaina at Rudi's said

    Veggies are naturally gluten-free! This looks like a super recipe to try this weekend! Thanks for the healthy tips!

    • On April 1, 2012 Kim-Cook It Allergy Free said

      Thanks Melaina!! That is the best thing about produce! No labels to read to make sure that they are gluten free! 😉

  16. On March 31, 2012 Sharon said

    Making this right now only with green cabbage since I happened to have a half in the fridge that needed to be used up. Quick question…it looks like theres something green in the picture like scallions or green onions but I didn’t see it mentioned in the recipe? Either way it looks great!

    • On April 1, 2012 Kim-Cook It Allergy Free said

      Hi Sharon! Sorry I am just getting to your question, but was offline yesterday! The green things in the picture are diced sugar snap peas that I needed to use up in the fridge. I usually do not make it with them (which is why it was not mentioned in the recipe), but it did add a fun flavor and crunch to the salad. This is one of those things that you can get creative with and add whatever you please! 🙂 Hope it turned out well for you and that you enjoyed it!!

  17. On April 1, 2012 Sharon said

    Thanks! I made it last night and thought it was great! Creamy and sweet and crunchy! Couldnt get my kids to try it though as they have already declared that they do not like Cole slaw. I used green cabbage so it did look more like traditional cole slaw…next time I’ll try to trick them with the purple! It makes a ton, too! I’ll be snacking on this all week!

  18. On April 5, 2012 Melanie Flinn said

    Not sure about my little ones eating it, but I certainly will. It looks awesome. I love simple sides like this and I love coleslaw-type salads. Thanks for the recipe!

  19. On April 23, 2012 Trish said

    This recipe looks delicious! I love red cabbage and apple together! Can’t wait to try it…thank you for sharing 🙂

    • On April 24, 2012 Kim-Cook It Allergy Free said

      Hi Trish! Thanks so much! Apples and Red Cabbage just seem to go to together so well! 😉

  20. On April 29, 2012 kristy @ coconutmama said

    Made this today. So yummy! I love the crunchy and the sweet and tangy. My girls were absolutely willing to try the “purple salad.” No complaints! 🙂 Always looking for great recipes that my kids are willing to try AND provide them with such healthful ingredients. Thanks for the recipe!

    • On April 30, 2012 Kim-Cook It Allergy Free said

      Yay! Kristy, thanks so much for coming back and reporting that your kids tried the “purple salad”! That is awesome news and am so glad that your family enjoyed it!! I totally appreciate you letting me know! 🙂

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