Monday, January 9, 2012

Superfoods Month: Napa cabbage slaw by Adventures with Nancy Rose

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This guest post comes from Nancy Eisman. We call Nancy "the produce fairy" because at every meeting of Food Bloggers Los Angeles she shows up with exotic fruits and vegetables from her employer Melissa's Produce. A 25-year vegetarian, Nancy started her blog Adventures with Nancy Rose to spread the message about plant-based diets.

Today's Superfood: Napa cabbage
Antioxidants, fiber, folates, vitamin C, vitamin K

According to the Eat Right America ANDI score of the Top 30 Super Foods, Napa cabbage (also known as Chinese cabbage) ranks a very respectable #7, with a nutrient score of 704 out of a possible 1000.  Even if it weren’t such a nutritional superstar, Napa cabbage would be very high in my own ranking of green and leafy veggies. 

Napa cabbage is delicious cold or hot. It's got all the fiber of conventional cabbage without the funky aroma and with a much more pleasant, slightly sweet flavor.  Oblong, with a white core and crinkly, pale green leaves, one cup of shredded Napa cabbage has only 15 calories plus a bit of protein, keeping you full and satisfied without sacrificing much of your daily calorie budget.

I especially like Napa cabbage because it’s so easy to add to a quick, healthy dish for lunch or dinner.

It's tender when cooked but crunchy when raw in a salad or slaw (hey, that rhymes). This spicy Napa cabbage slaw is in my regular rotation and always gets high marks. It can easily be adapted to your personal tastes and what may be in your fridge or pantry.

Click here for a list of all Superfoods Month recipes in this series

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Napa cabbage slaw
Napa cabbage has all the fiber and nutritional benefits of green cabbage without the funky aroma. This recipe is easily adapted to whatever ingredients you happen to have on hand.
  • 3 cups Napa cabbage, shredded
  • 1/2 cup carrots, shredded
  • 1/2 cup red bell pepper, diced
  • 1/3 cup green onion, chopped
  • 1/2 tsp Szechuan peppers or jalapenos, minced
  • 1/3 cup grapeseed or canola oil
  • 1/3 cup seasoned rice vinegar
  • 1/2 tsp fresh ginger, minced
  • 1/2 tsp fresh garlic, minced
  • salt and freshly ground pepper
  • 1/4 cup beer nuts or roasted peanuts
In a large bowl, gently toss together the shredded cabbage, carrots, red bell pepper, green onions and hot peppers. In a small bowl or large measuring cup, whisk together the oil, vinegar, ginger and garlic. Pour the dressing over the cabbage mixture and toss well. Season to taste with salt and pepper, then sprinkle the nuts on top. Mix gently and serve immediately.
Prep time: Cook time: Total time: Yield: 4-6 servings


Gloria - The Ginger Snap Girl said...

I have never used Napa cabbage, but have eaten it in restaurants. And who knew it was so nutritional! I certainly didn't. I love the flavors in this slaw and will giving this a try. Thanks for sharing!

Mary Bergfeld said...

This is such a lovely recipe. This is my first visit to your blog, so I took some time to browse through your earlier entries. I'm so glad I did that. I really like the food and recipes you share with your readers and I'll definitely be back. I hope you have a great day. Blessings...Mary

Erika Kerekes said...

Mary, thank you so much for leaving a comment - I am very glad to "meet" you!

Faye Levy said...

Hi Erika, This recipe has everything going for it--looks delicious, easy and colorful, and I didn't realize that napa cabbage ranked so high in the list of superfoods. We're lucky that napa cabbage is so easy to find.

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