Boost your immune system with these rainbow coloured, antioxidant packed red cabbage cups!

Health Benefits


Red Cabbage

The red-purple colour is comes from to antioxidants called anthocyanins. Anthocyanins boost the immune system, reduce cardiovascular disease risk, enhance memory and prevents age-related declines in mental function. Red cabbage also has great anti-cancer benefits due to their high concentration of glucosinolates.


Butternut Squash

Carotenoids are the antioxidants responsible for the bright orange colour of squash. Carotenoids   support eye health and boosts the immune system. 



The highest concentration of immune boosting antioxidants are found in the dark green layer just under the skin. Avocado's are the perfect food to give you soft and healthy skin.



Great for digestive function! Radish's stimulate the release of digestive secretions, good digestion means a greater quantity of nutrients are absorbed to support your immune system.



A good source of plant protein and fiber. It is so important to consume adequate protein for a healthy immune system. Many immune molecules are made up of protein, and as the immune molecules are constantly regenerating adequate protein consumption is vital.



2 red cabbage cup leaves

1 butternut squash

1 avocado

1 radish

1/2 can of chickpeas

a few leaves coriander

a few leaves of rocket

redcurrants to garnish



1) Peel two leafs of red cabbage and place on plate

2) Cut butternut squash into small chunks and steam. Once cooked, place in bowl and mash.

3) Fill each cabbage cup with butternut squash.

4) Top with sliced avocado, chickpeas and sliced radish

5) Garnish with rocket, coriander and redcurrants


A great tasty alternative to your usual sandwich or wrap. I love how colourful this dish is, you can see it's full of antioxidant pigments!

Thank you, Lily x

Lily Soutter Bsc (Hons) Nutrition, Dip ION, mBANT, CNHC

Lily is a Nutritionist and weight loss expert providing one-to-one nutrition consultations for health optimisation. She has obtained a Food and Human Nutrition degree from Newcastle University and a Nutritional Therapy diploma from The Institute of Optimum Nutrition. Lily has an extensive knowledge of the science of food and health, which enables her to regularly write for The Daily Mail, The Independent, The Mirror, Women's Health, Marie Claire, Good Housekeeping and Cosmopolitan.

For one-to-one nutrition consultations:

07929 392166