Edamame Salad

Ingredients

• 4 cups mixed baby greens
• 1/2 cup shredded carrots
• 1/2 cup shredded red cabbage
• 2 cups edamame
• 2 cups broccoli florets
• 1/4 cup peanuts or other nut crushed
• Miso Salad Dressing

Directions

• Place all ingredients in a bowl and mix well

Prep Time: 20 min

Serves: 4-6

 

Asian Salad

Ingredients

• 2 cups grated red cabbage
• 3 cups grated carrots
• 2 sprigs green onion chopped
• 1/4 cup sliced blanched almonds
• 2 tangerines peeled
• 1 tbsp sesame seeds

Directions

• Shred carrots and cabbage in food processor with grater blade and place in bowl
• Add green onion, tangerines, almonds and sesame seed
• Serve with our Miso Salad Dressing

Food of the Week – Cabbage

Description

• Categorized as a cruciferous vegetable
• Three major types – green, savoy and red
• Bok choy is another variety

Health Benefits

• Cabbage helps to lower cholesterol, especially when steamed
• Cabbage has cancer prevention properties
• Red cabbage has added nutritional benefits due to the rich red colour, it has more phytonutrients
• Anti-inflammatory properties and an antioxidant
• High in vitamin K and vitamin C
• Provides digestive tract support  – regulates bacteria in the stomach

How to Select and Store

• Choose hard, dense cabbage, with shiny colorful leaves with no cracks, bruises etc..
• Put the whole head in a plastic bag in the crisper of your refrigerator. Red and green cabbage will keep this way for about 2 weeks
• If you need to store a partial head of cabbage, cover it tightly with plastic wrap and refrigerate. Since the vitamin C content of cabbage starts to quickly degrade once it has been cut, you should use the remainder within a couple of days

How to cook

• Steam, saute or eat raw
• Microwaving can destroy many of its beneficial properties and actually decrease its vitamin C content

Featured Recipes

• Avocado and Cabbage Slaw
• Cold Spring Rolls
• Rainbow Kale Salad

Some content courtesy of whfoods.org

Avocado Cabbage Slaw

Ingredients

• 2 cups finely shredded red cabbage
• 1 small red, orange or yellow pepper, chopped
• 1 avocado, diced
• 2 tablespoons finely chopped red onion
• 3 tablespoons lemon juice
• 1 tbsp extra virgin olive oil
• 1/4 cup flax seeds
• 3 tablespoons cilantro finely chopped
• sea salt and ground black pepper to taste

 

Directions

• Toss all ingredients together in a large bowl

Rainbow Kale Salad

Ingredients

• 1/2 bunch kale, thick stems removed and leaves thinly sliced
• 2 cups shredded red cabbage (about 1 small head, quartered and cored)
• 2 clementines (or oranges), peeled and segmented
• 1/2 small red onion, thinly sliced
• 1 large red bell pepper, cored, seeded and thinly sliced
• 1/3 cup sunflower seeds
• 1/4 cup Dijon mustard (optional)
• 1/4 cup freshly squeezed orange juice (from about 1 small orange)
• 1/4 cup balsamic vinegar
• Ground black pepper and sea salt to taste

 

Directions

• Steam kale for about 5 minutes
• In a large bowl, combine kale, cabbage, orange segments, onion, bell pepper and sunflower seeds
• In a small bowl, whisk together mustard, orange juice, vinegar and pepper
• Pour over the kale mixture and toss to coat