Summer Cabbage, Herb & Quinoa Salad

This herby, bright quinoa-cabbage slaw with pistachios and feta is summery, fresh, and light. It makes for a delicious side dish or a stand-alone meal when topped with protein, such as grilled salmon, shrimp, or chicken. This salad lasts up to three days in the fridge, making it a great meal-prep option.

Here’s How You Make It:

Ingredients

Salad:

• ⅔ cup cooked quinoa

• 1 cup shredded purple cabbage

• 1 cup shredded white cabbage

• 2-3 small Persian cucumbers, sliced

• ¼ cup fresh dill, chopped small

• ¼ cup fresh mint, chopped small

• ⅛ cup fresh basil, chopped small

• ½ cup chopped raw or toasted pistachios

• ⅔ cup frozen (then cooked) peas.

• 4 ounces chopped fresh feta, or to taste.

Dressing:

• ¼ cup fresh lemon juice

• ⅓ cup extra-virgin olive oil

• Sea salt, to taste

• Freshly ground black pepper, to taste

• Freshly ground black pepper, to taste

• 2 teaspoons fresh parsley (optional)

Instructions

Salad:

1. Quarter the cabbage. Cut in half and shred finely, with a sharp knife or mandolin. I love this one. Add to a large salad bowl

2. Cut cucumbers in half lengthwise and slice. Add to the salad bowl.

3. Finely chop herbs and add to the salad bowl.

4. Chop pistachios and add to the salad bowl.

5. Add cooked peas to the salad bowl.

6. Chop 4 ounces feta and add it to the salad bowl. I like this brand and usually use half of the block.

7. Toss with lemon-herb vinaigrette until well mixed (*see dressing instructions below)

Dressing:

1. Add freshly squeezed lemon juice, extra-virgin olive oil, fresh herbs, sea salt, and black pepper to a small jar or bowl.

2. Whisk to emulsify.

Lightning Round With Natalya Hoffman

My name is:

Natalya Hoffman

I’m a:

Pilates Instructor

My non-negotiable wellness habits are:

Some sort of body movement, whether that be pilates, running, cycling, or at times just mobility work. And SLEEP. Sleep is incredibly underrated.

My morning routine looks like this:

I feed my cat and make my cup of coffee. I’d like to say I’m a morning green juice gal, but that first thing in the a.m. cup of joe is a gift! I quietly get ready and am out the door by 5:30 am.

Coffee or tea?

Coffee in the morning. Tea in the afternoon/evening.

My diet is filled with:

Diversity. I’m on a life-long pursuit of a healthy and diverse gut microbiome.

In my fridge, I always have:

Avocados, lemons, limes, eggs, and fish in the freezer.

In my pantry, you’ll always find:

Nut butter, beans, legumes, bone broth, and EVOO.

Go-to breakfast:

Breakfast is usually light. If I’m hungry, I’ll have a banana or some yogurt and maybe a few hard-boiled eggs.

Lunch usually includes:

A smoothie or a salad, depending on the day. I’m conscious of getting some protein, fiber, healthy fat, and greens here.

Favorite snacks:

Nuts. Protein Bar. Bone Broth. Hardboiled egg. Dried Fruit. Avocado. Dark chocolate.

Dinner is often:

Salmon with some sort of veg. Or maybe a good taco night or pasta with some organic dark ground turkey. Perhaps a hearty chili or soup that’s been in the slow cooker all day. Skies the limit at dinner!

My favorite way to get my sweat on is:

Infrared sauna! I don’t generally sweat in pilates, but of course it’s my favorite movement modality.

My favorite pilates move:

It’s impossible to pick just one. I’d say anything that has me lying prone (face down) or on my side. I have a deep appreciation for posterior and lateral chain work.

Favorite Podcast:

Feel Better Live More with Dr. Chatterjee

My favorite way to unwind is:

To play with my cat, read, and perhaps have a good glass of natural red wine.

For me, self-care means:

Sunshine, sleep, boundaries, and healthy outlets.

Supplements I love (if any):

Lypo Spheric Vitamin C and a great digestive enzyme.

Makeup and skincare products I can’t live without are:

I’ve never really been a makeup girl. I’m only consistent with brow gel and some lip balm or gloss. When it comes to skincare, I swear by vitamin C serum, B5 serum, Hyaluronic Acid, and a balm called Egyptian Magic.

On a Friday night, you can find me:

I teach a few classes on Friday nights, but afterwards you’ll find me relaxing at home with my husband and cat.

Words to live by/life philosophy:

1) It costs nothing to be kind.
2) Think globally, act locally.

If I had known then what I know now, I would tell my younger self:

Trust your intuition. It’ll all work out.

A small goal I’m working on is:

Less screen time.

A big goal I am working toward is:

Better time management skills in my personal life.

More about Natalya Hoffman

Natalya Hoffman is a 600-hour comprehensively certified Pilates Instructor. She holds a BS in Speech/Communication and several specialized certifications, including Pre/Postnatal & Mobility Specialist. Most recently, Natalya ran both a full and half marathon. She lives in Westchester with her husband and treasured rescue cat.

Thank you, Natalya

Want more on Natalya?

Check out the in-depth interview

On the blog:

Mediterranean Dinner Bowl

Pilates and Wellness With Natalya Hoffman

Natalya Hoffman is a 600-hour comprehensively certified Pilates Instructor. She holds a BS in Speech/Communication and several specialized certifications, including Pre/Postnatal & Mobility Specialist. Most recently, Natalya ran both a full and half marathon. She lives in Westchester with her husband and treasured rescue cat, Wednesday.

Please share a little about your own health and wellness journey.

I’ve been moving my body since before I can remember. I played soccer as a child, rode my bike everywhere, and started competitively running at age 13. I was a three-season athlete until I left for college. Physical activity was simply a way of life. I’ve always been fascinated by what the human body is capable of doing.

Regarding wellness, I’ve held onto the simplicity of how I was raised. The food was pretty fresh, and excess sugar was limited to special treats. Meals were diverse, and we did most of the cooking; there was not a lot of ordering out for us. However, my dad and I did love a good dinner date as I got older, and we would travel far and wide to visit new restaurants. This sentiment has stuck with me into adulthood. Cook fresh, limit sugar, and dine at diverse independent restaurants.

What drew you to Pilates?

As I transitioned into my 30s, the ways I was accustomed to working out (despite my objections) just did not feel good anymore. Multiple days of HIIT training or intense cycling simply didn't feel sustainable. I’ve always wanted to love yoga, but transparently, I don’t. That said, I decided to try Pilates and never looked back.

I’m not sure I’ve ever enjoyed an exercise modality as much as Pilates. It feels great on my body. It’s challenging but accommodating. It’s malleable. You can build on it. There’s so much to learn. It’s changed the way I look and feel in my body, and it can stand alone or prove to be an incredible addition to any other physical activity someone might do.

What made you decide to become a Certified Pilates Instructor?

When I started taking Pilates classes, it was still a very underexposed modality. Nobody was really talking about it. Pretty quickly into my journey with Pilates, I knew I wanted to learn more. I knew I wanted more people to know about it! I just felt like it was such a disservice to the world that this wasn’t more popular, so I decided I needed to help expose it.

How has Pilates changed your body and your health?

Pilates has enhanced my personal knowledge of the human body. I’ve spent a lot of time studying anatomy and mobility, which has allowed me to independently remedy typical aches and pains the human body experiences as it matures. That alone feels exceptionally powerful: to have a better understanding of and agency over your own body.

People often go to yoga for a dose of mindfulness and balance, but I find classical Pilates to have the same benefits on my mental health and nervous system. Has that been your experience as well?

Yes! There’s a wonderful mind-body connection found in Pilates. Much of the pilates community accepts several “principles” of Pilates that were introduced by disciples of Joseph Pilates himself. Those include concentration, control, center, breath, precision, and flow. In order to adhere to all of these principles, you can’t be mentally disconnected from what your body is doing. There’s a lot of work that goes into the modality. The work is incredibly challenging but has a low impact, which is exactly what my nervous system asks for.

During a Pilates class, how should an individual determine whether or not to modify or stick with a movement if it feels challenging? I’ve seen a few injuries over the years.

There are a few different things you can assess to determine whether or not a modification is right for you. I like to look at stability and control first. Are you able to properly hold yourself in position. Are you able to control your body during movement in that position. We’re often looking at pelvic, trunk and joint stability. Secondly, we want to be able to identify the difference between pain and discomfort. You’re working out … it’s most likely going to be uncomfortable, but discomfort and injury pain are often different feelings.

There’s a lot of talk right now about the benefits of strength/weight/resistance training. How does Pilates fit into that conversation?

This feels like a bit of a controversial hot topic in the world of fitness. In my humble opinion, I believe Pilates absolutely fits into the conversation. Whether you’re on the mat or using traditional apparatus, there’s going to be weight-bearing exercises. Perhaps the weight is your own body, dumbbells, or springs on the reformer/tower. Specifically, on the reformer/tower, you can continue to add heavier springs to overload your muscles. This is going to build muscle. Pilates will strengthen your balance, coordination, and overall ability to move more easily in everyday life.

In one of our discussions, you shared that you lost your father recently and that Pilates helped you process your grief and heal. Can you expand on this a little for anyone else experiencing loss at this time in their life?

Absolutely. One thing I’m certain of is everyone processes grief and loss differently. Each person's experience is truly their own. For me, moving my body provided such comfort in a time that felt so unfamiliar. Physical activity allowed me to move through my emotions. Additionally, athletics were a big part of my relationship with my dad. He was a very proud father, so tossing myself into movement almost felt like a way to stay connected. After he passed, I spent 7 weeks training for a marathon and ran in his honor. I definitely don’t recommend running a marathon under-trained! However, my personal Pilates practice put me in a place where I could do that without long-term injury.

I think it’s important to remind people that they’re not alone. Grief is something that every single one of us will experience in this lifetime, yet nobody talks about it until you’re already knee-deep in it. And even then, some people don’t want to talk about it! There are so many incredible resources out there—so many people who understand. Don’t be afraid to seek them out. The grief community is a group none of us want to be a part of but are ultimately thankful for when we need them.

Where can people find you?

You can find me IRL at our 3 southern Westchester Club Pilates locations: Scarsdale, Ardsley, and Quaker Ridge, and you can find me online @natalya_ann