Healthy Ingredient of the Week – Cabbage

Since trying to incorporate more vegetables into my diet, I’ve ended up eating two of my favorite veggies – broccoli and cauliflower – almost every day.  I do admit, however, that I need to branch out and explore more of what the vegetable world has to offer in order to maximize my intake of nutrients.  As part of my vegetable “world tour,” I’m planning on rediscovering a vegetable that I don’t normally eat – cabbage.  Cabbage is a member of the cruciferous family, like broccoli and cauliflower, and the two share some of the same nutritional benefits, such as being high in fiber and Vitamins C and K.  Unlike broccoli and cauliflower, it’s often easier to find different colors and varieties of cabbage, including red and purple varieties, both high in anthocyanins, a potent antioxidant.  The following recipe combines red cabbage with a variety of other healthy ingredients, including former Healthy Ingredient of the Week black beans, to create a nutritional powerhouse of a meal.

Southwestern Corn & Black Bean Salad

3 large ears of corn, husked
1/3 cup pine nuts
1/4 cup lime juice
2 tablespoons extra-virgin olive oil
1/4 cup chopped fresh cilantro
1/2 teaspoon salt
Freshly ground pepper, to taste
2 15-ounce cans black beans, rinsed
2 cups shredded red cabbage (can be purchased pre-shredded, in bags, at most grocery stores)
1 large tomato, diced
1/2 cup minced red onion

1.  Bring 1 inch of water to a boil in a Dutch oven. Add corn, cover and cook until just tender, about 3 minutes. When cool enough to handle, cut the kernels from the cobs using a sharp knife.
2.  Meanwhile, place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes.
3.  Whisk lime juice, oil, cilantro, salt, and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato, and onion; toss to coat. Refrigerate until ready to serve.

Recipe from Eating Well


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