As the summer weather rolled in this weekend, I am sure you started up the BBQ and maybe had some other summer favorites. Summer favorites, although light and refreshing, can come at a high calorie cost undermining all of your efforts to look good at the pool or beach. Cole slaw is often a staple of summer parties, but the typical dressing is mayonnaise and sugar. Yikes! One serving of typical coleslaw is 150-200 calories and 11 grams of fat. With a few ingredient tweaks you can still enjoy this refreshing summer salad while packing a nutritional punch. This one is sure to be a new party favorite.
Cabbage is a member of the Cruciferous family that also included broccoli, cauliflower, bok choy, arugula, collard greens, kale, and other similar green leafy vegetables.
Health Benefits of Cabbage:
Anti-inflammatory benefits
Cholesterol Reduction
Anti oxidant support
Cancer Prevention
Digestive health
Anti-inflammatory benefits
Cholesterol Reduction
Anti oxidant support
Cancer Prevention
Digestive health
Cabbage is used in cancer prevention research because of its high antioxidant, anti-inflammatory benefits, and many glucosinolates. Sinigrin is one of the glucosinolate found in cabbage that has been linked to research in cancer prevention, notably bladder, colon, and prostate cancers.
It is also high in nutrients such as vitamin C, fiber, potassium, vitamin K, and has no cholesterol. Another one of its redeeming qualities is being low in calories, making it a great addition for those trying to lose weight.
Cabbage Slaw with a twist
Ingredients:4 cups thinly shredded cabbage
1 small apple sliced thin strips
1/4 cup chopped walnuts
1/2 cup dried cranberries
1 Tbsp. extra virgin olive oil
1/2 of fresh squeezed lemon- can subsisted reconstituted lemon juice
Salt to taste
Pinch of cayenne pepper
Directions:
1. Slice your cabbage as thin as you can unless you use pre-packaged shredded cabbage.
2. Leaving the skin on, slice a small apple into thin slices. It looks even prettier if you can julienne the apple strips.
3. Mix cabbage, apple, walnuts, and dried cranberries in a large salad bowl.
Dress with 1 Tbsp. extra virgin olive oil, lemon juice, salt, and sprinkle of cayenne pepper to taste.
4. Mix thoroughly; you do not want patched of cayenne pepper only in a few bits.
Makes 8 servings: 75 calories, 4.2 g. fat, 9 g. carbohydrates, 1.1 g. protein
http://recipes.sparkpeople.com/
Written by: Alyssa Picone, Dietetic Intern
It is also high in nutrients such as vitamin C, fiber, potassium, vitamin K, and has no cholesterol. Another one of its redeeming qualities is being low in calories, making it a great addition for those trying to lose weight.
Cabbage Slaw with a twist
Ingredients:4 cups thinly shredded cabbage
1 small apple sliced thin strips
1/4 cup chopped walnuts
1/2 cup dried cranberries
1 Tbsp. extra virgin olive oil
1/2 of fresh squeezed lemon- can subsisted reconstituted lemon juice
Salt to taste
Pinch of cayenne pepper
Directions:
1. Slice your cabbage as thin as you can unless you use pre-packaged shredded cabbage.
2. Leaving the skin on, slice a small apple into thin slices. It looks even prettier if you can julienne the apple strips.
3. Mix cabbage, apple, walnuts, and dried cranberries in a large salad bowl.
Dress with 1 Tbsp. extra virgin olive oil, lemon juice, salt, and sprinkle of cayenne pepper to taste.
4. Mix thoroughly; you do not want patched of cayenne pepper only in a few bits.
Makes 8 servings: 75 calories, 4.2 g. fat, 9 g. carbohydrates, 1.1 g. protein
http://recipes.sparkpeople.com/
Written by: Alyssa Picone, Dietetic Intern
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