light, local, & luscious: napa cabbage salad
It’s another harvest season. And for those lucky enough to have grown cabbages, here’s a wonderful recipe that is chock full of health! In fact, new research is revealing that phytonutrients in crucifer vegetables such as cabbage work at a deep level within our bodies. These compounds actually signal our genes to increase production of enzymes involved in detoxification, the cleansing process through which our bodies eliminate harmful compounds. Many studies have shown that cabbage has tremendous antioxidant properties and is helpful in cancer and other disease prevention.
Although you may not have grown this variety in your garden, here’s a delightful recipe for Napa Cabbage Salad that never fails to please at our house.
Serves 10 - 12
1 medium head Napa cabbage
1 bunch green onions, chopped
Nonfat cooking spray
2 3-oz packages Oriental (ramen) noodles
2 1/2 oz sliced almonds
4 tablespoons sesame seed
1/4 cup white wine vinegar
1/4 cup vegetable oil
2 tablespoons soy sauce
1/2 cup sugar
• Combine vinegar, oil, soy sauce, and sugar in saucepan. Boil for 1 minute. Let cool.
• Brown the oriental noodles in a pan with non-fat cooking spray. Break the noodles into small pieces, and don’t use the seasoning that sometimes comes with them.
• When the noodles start turning a golden color add almonds and sesame seeds, and finish browning. Since you’re not using oil, watch carefully so that they don’t burn.
• Thinly slice cabbage into salad bowl. Add onions. Stir dressing well. Toss with salad greens and noodle mixture 15-30 minutes before serving. If the salad needs a little more moisture, add about 1/2 cup low sodium vegetable or chicken broth.
Nutritional Information: 200 calories, 4 g protein, 22 g carbohydrate, 11 g fat, 2 g saturated fat, 217 mg sodium, and 2 g fiber.