Red Cabbage with Walnuts
Makes 3 1/2 cups (875 mL)
The brassica family of cabbage and related plant foods provide valuable phytochemicals that help protect us against cancer. The oils in walnuts are rich in essential omega-3 fatty acids. These health-supportive ingredients are enhanced by the sweet, smooth taste of balsamic vinegar, which has been aged in wooden casks for up to 10 years.
1 tablespoon (15 mL) coconut or olive oil
4 cups (1 L) thinly sliced red cabbage, about 1/4 head
1/2 cup (125 mL) chopped walnuts
2 tablespoons (30 mL) balsamic vinegar
1 to 2 teaspoons (5 to 10 mL) extra-virgin olive oil
1 to 2 teaspoons (5 to 10 mL) tamari or soy sauce
Heat the coconut oil in pan over medium heat. Add the cabbage and cook for 5 to 8 minutes or until wilted. Remove from heat and stir in walnuts, vinegar, the olive oil, and tamari. Serve warm—or cooled, as a salad.
Per cup (250 mL): calories: 173, protein: 4 g, fat: 15 g, carbohydrate: 8 g (4 g from sugar), dietary fibre: 3 g, calcium: 51 mg, iron: 1 mg, magnesium: 37 mg, phosphorus: 78 mg, potassium: 265 mg, sodium: 119 mg, zinc: 1 mg, thiamin: 0.1 mg, riboflavin: 0.1 mg, niacin: 1 mg, vitamin B6: 0.2 mg, folate: 30 mcg, pantothenic acid: 0.2 mg, vitamin B12: 0 mcg, vitamin A: 45 mcg, vitamin C: 46 mg, vitamin E: 1 mg, omega-6 fatty acids: 6 g, omega-3 fatty acids: 1.5 g
Percentage of calories from protein 8%, fat 75%, carbohydrate 17%
