Red Cabbage and Orange Salad adds the juicy sweetness of an orange with the crunchiness of the cabbage to create a tasty summer treat. Oranges and other citrus fruits are excellent sources of soluble fibre. But when it comes to fibre it is good to know the two different types: soluble and insoluble fibre.

Insoluble fibre does not dissolve in water or change as it passes through the gastrointestinal tract. These foods include wheat brain, wholegrains and vegetables.

Soluble fibre on the other hand, which is found in citrus fruits, legumes, oats, seeds, some fruits and vegetables, becomes a gel-like substance once it passes through the digestive tract. While both are essential for health and can be present at the same time, it is the soluble fibre that provides these vital health benefits as listed:

  • Lowers fat absorption (aiding in weight loss)
  • Lowers cholesterol
  • Maintains stable blood glucose levels
  • Reduces the risk of heart disease (by lowering LDL cholesterol levels)
  • Feeds the healthy gut bacteria

4 cups of shredded red cabbage
3 oranges, peeled and sliced
4 spring onions sliced
1 avocado peeled and sliced
2 cups of broccoli florets
½ cup of Walnuts (chopped)

Juice of 1 Orange
1 Tablespoon crushed Garlic
Teaspoon seeded Mustard
1 Tablespoon Balsamic Vinegar
Lemon Juice


Step 1
Steam broccoli until just cooked

Step 2
Stain and put aside to cool

Step 3
Place Avocadoes and Oranges in a serving bowl

Step 4
Add sliced spring onions, broccoli, walnuts and shredded cabbage, then mix

Step 5
Prepare and mix salad dressing into the salad

Serves 6 people