Red Cabbage and Kale Salad

When it comes to vegetables, it's a health benefit to eat your reds and your greens!
Red cabbage is delicious, low in calories, rich in vitamin C, and a good source of dietary fiber. But that’s not all—the compounds that give this festive cabbage its flavor and dark red hue may offer some health benefits.  Scientists have identified more than 35 of these red pigment compounds—called anthocyanins—in red cabbage.

Red cabbage is delicious, low in calories, rich in vitamin C, and a good source of dietary fiber. But that’s not all—the compounds that give this festive cabbage its flavor and dark red hue may offer some health benefits.

Scientists have identified more than 35 of these red pigment compounds—called anthocyanins—in red cabbage. They are also found in a variety of red-colored fruits, including cherries, purple grapes, and raspberries; and red vegetables, including beets, eggplant, and red onions.

Anthocyanins are very strong antioxidants that both protect and strengthen your body's systems and have been linked to a variety of health benefits, such as cancer protection, improved brain function, and heart health. In fact, according to the American Heart Association, recent studies suggest that anthocyanin-rich diets may reduce the risk of heart attack in women, particularly those between 25 and 42 years old.

Anthocyanin-rich red cabbage is as tasty as it is healthy, especially when paired with the crisp flavors of kale, apple, and ginger. But don’t just take our word for it—try it for yourself!

 

Red Cabbage and Kale with Apples and Ginger

Prep Time: 10 minutes

Servings: 8

Calories Per Serving: 39

Ingredients

  • 1 cup thinly sliced red onion 
  • 1 cup unpeeled, cored, and chopped red or green apple 
  • 2 teaspoons finely chopped fresh ginger root 
  • 1 1/4 cups water,
  • 1/8 teaspoon finely ground sea salt
  • 1/4 teaspoon freshly ground pepper
  • 2 bunches chopped kale (green or red) with stems removed (yields about 8 cups)
  • ½ head red cabbage, thinly sliced (yields about 4 cups)
  • 2 tablespoons balsamic glaze (store-bought, or 1 cup balsamic vinegar reduced to 1 Tbsp.)

Directions

  1. Mix your apples, ginger, onions, salt, pepper and ¾ cups water together in a large stockpot—6-8 quarts should be large enough to hold everything—and bring everything to a boil over high heat.
  2. Cook for 8-10 minutes, stirring frequently. When your onions are soft and translucent, and all of the liquid in the pot has evaporated, move on to step 3.
  3. Add sliced red cabbage, chopped kale, and the rest of the water (about a ½ cup should be left) to the pot. Stir and cover—letting everything cook together for another 8–10 minutes until the remaining water has evaporated and the kale and cabbage are cooked to your desired doneness.
  4. Remove from heat and top with balsamic glaze. Mix and add salt and pepper to taste.

PRO-TIP: For the best results, look for heads of red cabbage with the richest, reddest leaves.

Original Recipe & Image Source: https://www.ornish.com/spectrum-recipes/red-cabbage-and-kale-with-apples-and-ginger/

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