Pressed Salad: Simple, Healthy & Tasty

Cabbage pressed with salt and vinegar saves nutrients and becomes easier to digest.

Cabbage pressed with salt and vinegar saves nutrients and becomes easier to digest.

Your family can help prepare this simple salad that is a healthy alternative to the common garden salad. Cabbage and Bok choy are the basic vegetables and to make it tasty and more digestible, it is pressed with a little added vinegar and salt. Cabbage is high on the list of the World’s healthiest foods and is easy on the pocketbook so why not try this technique to prepare it?

Why should I press the cabbage?

Over the years, my daughter Teresa, a macrobiotic instructor, suggested that I learn to make vegetables more digestible by five methods.  She explained that veggies are loaded with vitamins, minerals, and phytonutrients but some never have a chance to get from the intestine and into the bloodstream. To accomplish this, I learned at a macrobiotic camp to chew food about 40 times before swallowing. And here are some other ways:

  • Spinach can be briefly sautéed in olive oil.
  • Squash and potatoes can be roasted.
  • Cauliflower and broccoli can be lightly steamed.
  • Carrots can be juiced.
  • Cabbage can be pressed.

To press cabbage, simply wash, dry and shred the leaves. Place them in a bowl, add sea salt and ume vinegar, and message them into the cabbage. The last step is to cover the cabbage with a plate and press the plate gently and let it sit until the cabbage softens.

Visit Teresa’s website  for more details and the recipe for pressed salad..


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About Don R

Born and raised in the Pacific Northwest. Retired teacher. Multiple successful business endeavors including screen printing / sporting goods business, executive director of a Boys & Girls Club, commercial fishing, and co-founding an alternative high school. Interests include family, hiking, cooking, Parkinson's research and developing an educational cooking program.