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Healthy Recipes: Cauliflower, Cabbage and Carrot Salad

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Cauliflower, Cabbage and Carrot Salad

from the 
American Institute for Cancer Research

This salad is summer simplicity and taste at its best. It has colorful and nourishing ingredients—from the cauliflower to the crunchy carrots and walnuts.

Although cauliflower lacks the green chlorophyll found in other members of the cruciferous family of vegetables like broccoli and kale, it’s rich in vitamin C and a good source of vitamin K. A member of the mustard family of plants, it provides a nutty flavor as well as a wonderful consistency to the salad. In the 1500s—about a century before modern broccoli emerged—it was found mostly in Italy. From there its use spread to France and other areas in Europe, and it was first grown in North America in the late 1600s.

Walnuts represent a good source of beneficial polyunsaturated fat and essential omega-3 fatty acids. A large percentage of the nut is oil, which is considered by many French chefs as the very best oil for salads and cuisines. In ancient times it was prized as a drying oil for paint and the great Michelangelo supposedly used it to paint the Sistine Chapel in Rome.

The Dijon mustard vinaigrette marinates the vegetables, enhancing their flavor and adding another layer of taste.

This surprising flavorful salad is nutritious, quick, easy to make, satisfying and pairs well with almost any summer fare.

Cauliflower, Cabbage and Carrot Salad

Cauliflower, Cabbage and Carrot Salad

  • 1 small cauliflower, cut into florets
  • 1 cup finely shredded red cabbage
  • 2 medium carrots, grated
  • 1 small red onion, finely chopped
  • 1/4 cup chopped walnuts
  • 2 Tbsp. chopped fresh parsley
  • 1 Tbsp. white vinegar
  • 1 tsp. Dijon mustard
  • 1 Tbsp. extra virgin olive oil
  • 1 Tbsp. low-fat mayonnaise

Toss together cauliflower with cabbage, carrots, onion, walnuts, and parsley.

Whisk together vinegar, mustard. Add oil and mayo and whisk.

Drizzle over salad and mix well.

Makes 6 servings.

Per Serving: 90 calories, 6 g total fat (1 g saturated fat), 7 g carbohydrates, 
2 g protein, 2 g dietary fiber, 70 mg sodium.

***

The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $91 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.

 

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