391
5 recipes for healthy salads from cabbage
Cabbage is considered a real treasure trove of health. And in the cold seasons cabbage rating is increased further because of the inaccessibility and/or cost of many other fresh vegetables. Being low in calories, cabbage is a valuable source of nutrients in osobennostyami K and C and fiber and a specific set of protivoallergichesky phytoelements.
What and how to cook cabbage, maximally preserving its valuable properties?
In a recent study, only raw and bystroprokhodaschee cabbage vegetables showed the presence of components necessary for maintaining healthful cabbage potential.
When cutting, chopping cabbage formed anti-cancer agents — glucosinolate, but prolonged heat treatment kills enzymes (myrosinase) that is required for their formation. For this reason, the ideal is the consumption of cabbage in its raw form, followed by steaming no more than 6-7 minutes, or a quick grilling it on the pan. Bake in the microwave for only 2 minutes can kill the same amount of myrosinase enzymes as 7 minutes of roasting. Draw your own conclusions.
These methods of cooking are the best and in order to preserve other medicinal properties of cabbage to lower cholesterol in the blood.
I propose to your taste 5 most of my favourite recipes Kale salad from my kitchen:
ColeSlaw — the traditional American coleslawHistorical reference. Its name "number of words" — coleslaw — bound Dutch settlers who founded New Netherlands (new York), and taking with him from the Old world cabbage seeds. The new settlers were widely cultivated cabbage culture on the banks of the Hudson, and prepared it differently, finely shinkuem, according to brought from the homeland recipe. The first printed recipe for "number of layers" is found already in 1785. The coleslaw was loved by the colonists. Richly flavored, in accordance with the recipe, mayonnaise is a European invention of the 18th century — "number of words" easy to love. The "perebrosali" with the size of the portions eaten. To break away from the plate it is not easy...
I tried to modify the recipe, trying to keep the taste and texture of the salad, thus making replacement with less calories and more healthy ingredients. As a result, the caloric content of a serving (125g) decreased from 170 kcal to 74 kcal.
5 servings
Ingredients:
Preparation: In a large bowl mash with salt the cabbage and carrots. Separately stir other ingredients. Pour in the vegetables. Knead well. Let stand in refrigerator 1-2 hours.
Nutrient content for 1 serving (125 g): 65 kcal, fat 2 g ( 3% daily value — name), cholesterol 2 mg 1% protein 2 g, carbohydrates 11 g (4 %days), dietary fiber 2 g (10% of the days), vitamin a — 75%, vitamin C 29%, calcium 5%, GN 3. Values can vary depending on the caloric value of yogurt and mayonnaise.
Cabbage salad Asian — AsianColeslawRed cabbage contains anthocyanins, the purple pigment possessing antioxidant activity selenopyrane. A similar pigment is also found in blueberries.
In the recipe of this salad are requested, a large amount of salt, but in this case it is required to soften the cabbage. Then it must be well rinsed to get rid of the excess salt. This shinkovanny coleslaw ("number of words") looks very colorful on the holiday table and can serve as a welcome addition to any meat, fish or vegetable dish.
8 servings
Ingredients:
Preparation:
1.Outer cabbage leaves to break off. Cut the cabbage into four parts. Cut the stalk. Finely shred the cabbage. To shift the layers with salt. Evenly stir and leave for 1 hour to soften.
2. Clean the carrots, finely grated.
3. Drain the cabbage from the liquid, washed several times in cold water to remove excess salt. If the taste is still too salty, rinse again.
4. Add the carrots to the cabbage and mix well.
5. In a small container mix the rice vinegar, brown sugar and sesame oil.
6. Pour the filling into the cabbage and mix well. Survive in the cold. Before serving, garnish with chopped green onions and sesame seeds.
Nutrient content for 1 serving: 127 calories, fat – 3.7 g (vivid. 0.5 g, mono 1.3 g, poly 1.6 g), protein 4 g, carbohydrates 25 g (8% of days), fiber 6g (25% of days), cholesterol 0, vitamin a 116% vitamin C 172%, calcium 14%, iron is -11%.
Note! Sesame oil (sesame oil) quickly deteriorates when stored in room temperature. Therefore, it is wiser to buy small amounts (per six months), store pornosgratis in the fridge and do not forget to use.
Broccoli saladIn my opinion, before this recipe will not stand even hardened opponents of the broccoli. The combination of tart and sweet creamy filling... "Establish a relationship" with broccoli is perhaps best to start with this composition. This salad is similar to the first option "number of words" as the basis for filling includes Mayo. In this recipe the amount is much less than in the original version, through the use of low-fat yogurt (or yogurt) with lemon juice.
4 servings
Ingredients:
Preparation:
1.Disassemble the broccoli into small florets. Mix in a large bowl with sunflower seeds (or nuts) and dried berries.
2.Separately mix all the other ingredients. Add to broccoli, mix well. To withstand the salad in the refrigerator for ripening.
Nutrient content for 1 serving (100 g): calories 90, fat 5 g (7.5% days), protein 3 g, carbohydrates 11 g (4%days), dietary fiber 2 g (8% of days), vitamin a 43%; vitamin C -111%, calcium -10%.
Salad of Brussels sprouts, spinach and warm dressing This dish is one of my favorite and, incidentally, despite the very "infamous" reputation as its main ingredient, always enjoys great popularity among guests. (Results of a survey conducted among American adults in 2008, the Brussels sprouts won the title of "most disgusting" vegetable of America. Let's prove them wrong?)
6 servings
Ingredients:
1. Thinly slice across Brussels sprouts, spinach and lettuce. Place in a large bowl, gently stir.
2. In a small saucepan, mix chopped garlic, Apple cider vinegar, mustard, honey or sugar (whichever you use) and pepper. Heat over medium heat. With constant stirring, slowly add the olive oil. Bring to boiling and maintain at the fire for another 3 minutes until light thick.
3. Pour the hot dressing on the salad-cabbage mixture and stir. To obtain the "wet look" you can add 2 tbsp of boiled water. Serve immediately, garnirovat cheese and cumin seeds.
Nutrient content for 1 serving: calories 170, fat 10g (15% of days), is saturated. 1.4 g (7% days), cholesterol 0 g, protein 9 g, carbohydrates of 16.6 g (5.5% of days), fiber 5g (20% days), vitamin a 196%, vitamin C 148%, calcium 12%, iron – 19%.
Warm coleslaw with honey dressingIn this recipe chopped vegetables quickly pan-fried, then dressed with warm sauce.
6 servings
Ingredients:
Preparation:
1.On medium heat, heat 2 tsp of olive oil in a large frying pan with non-stick coating. Put the onions and mustard and simmer until onions soften (about 6 minutes). Move to a greater capacity.
2. Reduce the heat and add 2 tsp of olive oil into the pan. Put the carrots and simmer, stirring constantly for 3 minutes. To move in a bowl with the onions.
3.Add remaining 2 tsp of olive oil. Put the cabbage in the pan and simmer for 3 minutes. Move to bowl with other vegetables.
4. Quickly add the vinegar and honey into the pan at a medium heat stir to dissolve the honey. Pour the filling into the vegetables. Add salt, pepper, knead well.
5. Serve the salad warm, sprinkled with caraway seeds and chopped parsley.
Nutrient content for 1 serving: 74 calories, fat 5 g (vivid. – 1 g, mono 3 g), protein 1 g, carbohydrates 8 g, fiber 1 g Cook with love!
Author: Irina Blinkova-Baker
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: //rusamwellness.com/2011/11/05/5-%D1%80%D0%B5%D1%86%D0%B5%D0%BF%D1%82%D0%BE%D0%B2-%D0%BF%D0%BE%D0%BB%D0%B5%D0%B7%D0%BD%D1%8B%D1%85-%D1%81%D0%B0%D0%BB%D0%B0%D1%82%D0%BE%D0%B2-%D0%B8%D0%B7-%D0%BA%D0%B0%D0%BF%D1%83%D1%81%D1%82%D1%8B/
What and how to cook cabbage, maximally preserving its valuable properties?
In a recent study, only raw and bystroprokhodaschee cabbage vegetables showed the presence of components necessary for maintaining healthful cabbage potential.
When cutting, chopping cabbage formed anti-cancer agents — glucosinolate, but prolonged heat treatment kills enzymes (myrosinase) that is required for their formation. For this reason, the ideal is the consumption of cabbage in its raw form, followed by steaming no more than 6-7 minutes, or a quick grilling it on the pan. Bake in the microwave for only 2 minutes can kill the same amount of myrosinase enzymes as 7 minutes of roasting. Draw your own conclusions.
These methods of cooking are the best and in order to preserve other medicinal properties of cabbage to lower cholesterol in the blood.
I propose to your taste 5 most of my favourite recipes Kale salad from my kitchen:
ColeSlaw — the traditional American coleslawHistorical reference. Its name "number of words" — coleslaw — bound Dutch settlers who founded New Netherlands (new York), and taking with him from the Old world cabbage seeds. The new settlers were widely cultivated cabbage culture on the banks of the Hudson, and prepared it differently, finely shinkuem, according to brought from the homeland recipe. The first printed recipe for "number of layers" is found already in 1785. The coleslaw was loved by the colonists. Richly flavored, in accordance with the recipe, mayonnaise is a European invention of the 18th century — "number of words" easy to love. The "perebrosali" with the size of the portions eaten. To break away from the plate it is not easy...
I tried to modify the recipe, trying to keep the taste and texture of the salad, thus making replacement with less calories and more healthy ingredients. As a result, the caloric content of a serving (125g) decreased from 170 kcal to 74 kcal.
5 servings
Ingredients:
- 3 tbsp. of shredded cabbage
- 1 tbsp. of grated carrots
- 1 tbsp. grated apples
- 3 tbsp non-fat unsweetened yogurt or yogurt (diet)
- 2 tbsp mayonnaise nonfat or low-fat
- 1 tsp Apple cider vinegar
- 1.5 tsp sugar or sweetener (agave syrup, honey)
- 1/2 tsp salt
- 1/4 tsp dry mustard
- ¼ — ½ Tsp cumin seeds, celery or fennel
- Ground pepper – to taste
Preparation: In a large bowl mash with salt the cabbage and carrots. Separately stir other ingredients. Pour in the vegetables. Knead well. Let stand in refrigerator 1-2 hours.
Nutrient content for 1 serving (125 g): 65 kcal, fat 2 g ( 3% daily value — name), cholesterol 2 mg 1% protein 2 g, carbohydrates 11 g (4 %days), dietary fiber 2 g (10% of the days), vitamin a — 75%, vitamin C 29%, calcium 5%, GN 3. Values can vary depending on the caloric value of yogurt and mayonnaise.
Cabbage salad Asian — AsianColeslawRed cabbage contains anthocyanins, the purple pigment possessing antioxidant activity selenopyrane. A similar pigment is also found in blueberries.
In the recipe of this salad are requested, a large amount of salt, but in this case it is required to soften the cabbage. Then it must be well rinsed to get rid of the excess salt. This shinkovanny coleslaw ("number of words") looks very colorful on the holiday table and can serve as a welcome addition to any meat, fish or vegetable dish.
8 servings
Ingredients:
- 1 medium head cabbage
- 1 medium head red cabbage
- 3 tbsp sea salt
- 3 large carrots
- 1/4 Cup finely chopped green onions
- 1st.l. toasted sesame seeds
- 2/3 Cup rice vinegar
- 1/4 Cup brown sugar
- 1.5 tbsp sesame oil (sesame oil)
Preparation:
1.Outer cabbage leaves to break off. Cut the cabbage into four parts. Cut the stalk. Finely shred the cabbage. To shift the layers with salt. Evenly stir and leave for 1 hour to soften.
2. Clean the carrots, finely grated.
3. Drain the cabbage from the liquid, washed several times in cold water to remove excess salt. If the taste is still too salty, rinse again.
4. Add the carrots to the cabbage and mix well.
5. In a small container mix the rice vinegar, brown sugar and sesame oil.
6. Pour the filling into the cabbage and mix well. Survive in the cold. Before serving, garnish with chopped green onions and sesame seeds.
Nutrient content for 1 serving: 127 calories, fat – 3.7 g (vivid. 0.5 g, mono 1.3 g, poly 1.6 g), protein 4 g, carbohydrates 25 g (8% of days), fiber 6g (25% of days), cholesterol 0, vitamin a 116% vitamin C 172%, calcium 14%, iron is -11%.
Note! Sesame oil (sesame oil) quickly deteriorates when stored in room temperature. Therefore, it is wiser to buy small amounts (per six months), store pornosgratis in the fridge and do not forget to use.
Broccoli saladIn my opinion, before this recipe will not stand even hardened opponents of the broccoli. The combination of tart and sweet creamy filling... "Establish a relationship" with broccoli is perhaps best to start with this composition. This salad is similar to the first option "number of words" as the basis for filling includes Mayo. In this recipe the amount is much less than in the original version, through the use of low-fat yogurt (or yogurt) with lemon juice.
4 servings
Ingredients:
- 4 tbsp. fresh broccoli buds
- 3 tbsp raisins or dried cranberries
- 2 tbsp of sunflower seeds or pumpkin or 3 tbsp cashew nuts
- ¼ Tbsp. unsweetened low-fat yogurt or yogurt (diet)
- 2 tbsp lemon juice or 1 tbsp Apple cider vinegar
- 1/3 Cup fat-free mayonnaise or low-fat
- 1 tsp. agave syrup or honey
- ground pepper to taste
Preparation:
1.Disassemble the broccoli into small florets. Mix in a large bowl with sunflower seeds (or nuts) and dried berries.
2.Separately mix all the other ingredients. Add to broccoli, mix well. To withstand the salad in the refrigerator for ripening.
Nutrient content for 1 serving (100 g): calories 90, fat 5 g (7.5% days), protein 3 g, carbohydrates 11 g (4%days), dietary fiber 2 g (8% of days), vitamin a 43%; vitamin C -111%, calcium -10%.
Salad of Brussels sprouts, spinach and warm dressing This dish is one of my favorite and, incidentally, despite the very "infamous" reputation as its main ingredient, always enjoys great popularity among guests. (Results of a survey conducted among American adults in 2008, the Brussels sprouts won the title of "most disgusting" vegetable of America. Let's prove them wrong?)
6 servings
Ingredients:
- Approximately 500 g of Brussels sprouts
- 100 g of spinach
- 1 bunch of dark green lettuce
- 1 clove garlic, finely chopped
- 1/3 Cup Apple cider vinegar
- 2 tbsp honey mustard (or substitute 1.5 tbsp. of regular mustard and 2 tsp. honey)
- 1 tbsp of honey 1.5 tbsp of sugar
- 1/4 tsp pepper
- 1/4 CT. olive oil
- Low-fat feta or goat cheese – 100 g
- Lightly toasted cumin seeds – 2 tsp
1. Thinly slice across Brussels sprouts, spinach and lettuce. Place in a large bowl, gently stir.
2. In a small saucepan, mix chopped garlic, Apple cider vinegar, mustard, honey or sugar (whichever you use) and pepper. Heat over medium heat. With constant stirring, slowly add the olive oil. Bring to boiling and maintain at the fire for another 3 minutes until light thick.
3. Pour the hot dressing on the salad-cabbage mixture and stir. To obtain the "wet look" you can add 2 tbsp of boiled water. Serve immediately, garnirovat cheese and cumin seeds.
Nutrient content for 1 serving: calories 170, fat 10g (15% of days), is saturated. 1.4 g (7% days), cholesterol 0 g, protein 9 g, carbohydrates of 16.6 g (5.5% of days), fiber 5g (20% days), vitamin a 196%, vitamin C 148%, calcium 12%, iron – 19%.
Warm coleslaw with honey dressingIn this recipe chopped vegetables quickly pan-fried, then dressed with warm sauce.
6 servings
Ingredients:
- 6 tbsp olive oil
- 1 medium size onion, finely chopped
- 1 tsp. dry mustard
- 1 large carrot, peeled and cut into thin wedges
- 1/2 head Savoy cabbage, without the stalks and finely shredded (about 5 cups)
- 3 tbsp Apple cider vinegar
- 1 tbsp honey
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp cumin seeds or cumin
- 1 tbsp chopped parsley
Preparation:
1.On medium heat, heat 2 tsp of olive oil in a large frying pan with non-stick coating. Put the onions and mustard and simmer until onions soften (about 6 minutes). Move to a greater capacity.
2. Reduce the heat and add 2 tsp of olive oil into the pan. Put the carrots and simmer, stirring constantly for 3 minutes. To move in a bowl with the onions.
3.Add remaining 2 tsp of olive oil. Put the cabbage in the pan and simmer for 3 minutes. Move to bowl with other vegetables.
4. Quickly add the vinegar and honey into the pan at a medium heat stir to dissolve the honey. Pour the filling into the vegetables. Add salt, pepper, knead well.
5. Serve the salad warm, sprinkled with caraway seeds and chopped parsley.
Nutrient content for 1 serving: 74 calories, fat 5 g (vivid. – 1 g, mono 3 g), protein 1 g, carbohydrates 8 g, fiber 1 g Cook with love!
Author: Irina Blinkova-Baker
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: //rusamwellness.com/2011/11/05/5-%D1%80%D0%B5%D1%86%D0%B5%D0%BF%D1%82%D0%BE%D0%B2-%D0%BF%D0%BE%D0%BB%D0%B5%D0%B7%D0%BD%D1%8B%D1%85-%D1%81%D0%B0%D0%BB%D0%B0%D1%82%D0%BE%D0%B2-%D0%B8%D0%B7-%D0%BA%D0%B0%D0%BF%D1%83%D1%81%D1%82%D1%8B/
