Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cabbage, cut into fine ribbons | 360 g | Sweet, Astringent · Cooling |
 Fennel bulb, sliced paper-thin | 220 g | Sweet, Pungent · Cooling |
 Fresh dill, leaves finely chopped | 20 g | Pungent, Bitter · Heating |
 Fennel seeds, toasted and crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil, measured for dressing | 17 g | Sweet, Bitter, Astringent · Heating |
 Lemon juice, freshly squeezed | 18 g | Sour · Heating |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- Measure 17 g (about 1 tablespoon) of oil and 18 g (about 1 tablespoon) of citrus into a small jar; shake for 20 seconds and hold the dressing until the final assembly.
- Lift the cabbage ribbons repeatedly to separate and aerate them. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Mix in the fennel slices, dill, and toasted seed crumbs. Lift and turn the pieces for 30 seconds with the heat off, stopping before the crisp edges bruise or release moisture.
- Massage briefly with oil, lemon, and salt without making the slaw limp. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Let Summer Cabbage Fennel Slaw stand at room temperature for 5 minutes, toss once more, and serve at midday before the raw vegetables release excess liquid.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Summer Cabbage Fennel Slaw is a cooling summer preparation with an explicit raw-food caution for vata Vata: bring the portion to room temperature, eat it at midday, and choose the gently warmed variant if digestion feels variable. Pitta: keep sour dressing modest and favor mint, fennel, or cilantro. Kapha: use little oil and make greens or crisp vegetables the largest portion.
USDA Nutrition Facts for Summer Cabbage Fennel Slaw
| Nutrient | Per 100g | Per Serving (1 serving (160g)) |
|---|---|---|
| Energy (Calories) | 52 kcal | 84 kcal |
| Protein | 1.4 g | 2.2 g |
| Total Carbohydrates | 6.6 g | 10.5 g |
| Dietary Fiber | 2.9 g | 4.6 g |
| Total Sugars | 3.2 g | 5.2 g |
| Total Fat | 2.9 g | 4.7 g |
| Calcium | 54.0 mg | 86.7 mg |
| Iron | 0.87 mg | 1.39 mg |
| Magnesium | 16.9 mg | 27.1 mg |
| Phosphorus | 37.3 mg | 59.8 mg |
| Potassium | 275 mg | 441 mg |
| Sodium | 212 mg | 340 mg |
| Zinc | 0.22 mg | 0.36 mg |
| Copper | 0.05 mg | 0.07 mg |
| Manganese | 0.24 mg | 0.38 mg |
| Selenium | 0.4 µg | 0.7 µg |
| Vitamin C | 28.9 mg | 46.4 mg |
| Vitamin A (RAE) | 31.3 µg | 50.3 µg |
| Vitamin E | 0.71 mg | 1.15 mg |
| Vitamin K | 65.7 µg | 105.5 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.07 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.07 mg |
| Niacin (Vitamin B3) | 0.44 mg | 0.71 mg |
| Vitamin B6 | 0.10 mg | 0.16 mg |
| Folate (DFE) | 38.3 µg | 61.5 µg |
| Choline | 10.7 mg | 17.1 mg |
