The Health Benefits of Red Cabbage
Red cabbage is incredibly healthy. This simple cruciferous vegetable is a true superfood, packed with powerful antioxidants that help boost the immune system. Specifically, red cabbage contains 18 different antioxidant phytochemicals known as anthocyanins. These anthocyanins act as anti-inflammatories and can reduce your risk of developing cardiovascular disease. Additionally, they help protect the integrity of your DNA.
Another important phytonutrient found in red cabbage, as well as in other cruciferous vegetables like Brussels sprouts and broccoli, is glucosinolates. When consumed, glucosinolates are broken down into isothiocyanates in the body. These transformed phytonutrients, along with the various compounds they further break down into, support the health of the lungs, liver, esophagus, stomach, small intestine, and colon.
Both red and green cabbage contain nutrients that promote immune function in the small intestine. The phytonutrients in cruciferous vegetables activate immune cells in the intestinal wall, where nutrients are absorbed. These immune cells play a crucial role in defending against harmful microbes.
Green Bean Salad Recipe with Balsamic Vinaigrette
Prep time: 20 minutes
Cook time: 3 to 5 minutes
Total time: 25 minutes
Servings: 6 to 8
Equipment:
– Colander
– Large pot
– 2 large bowls
– Paring knife
– 3 to 4 cups of ice for ice bath
Ingredients:
Dressing:
– 2 tablespoons green onions, minced
– 2 cloves of organic garlic, smashed and minced
– 6 tablespoons of organic balsamic vinegar
– 6 tablespoons of organic extra virgin olive oil
– ? teaspoon Himalayan crystal salt, plus more for boiling
Salad:
– 4 cups organic red cabbage, thinly sliced
– 2 cups fresh organic green beans, stem ends removed
– 2 tablespoons of the white part of green onions, thinly sliced
– 2 organic medium jalape?os, seeded and thinly sliced
– 2 tablespoons organic basil leaves, thinly sliced
– ? teaspoon ground pepper
Directions:
1. Start by preparing an ice bath to stop the cooking process after boiling the green beans. Fill a large bowl halfway with ice and halfway with cool water. Set this aside until step 5.
2. Prepare the dressing first. Combine the minced green onions, garlic, balsamic vinegar, olive oil, and ? teaspoon of salt in a container. Set it aside to allow the flavors to mingle.
3. Set a large pot of water on the stove at high heat and bring it to a rolling boil. Add additional salt to the water to speed up the process.
4. Once the water is boiling, blanch the green beans in the pot until they turn a vibrant green, which should take about 3 to 4 minutes. Be careful not to boil them too long, or they will lose their beautiful color.
5. As soon as the green beans are done boiling, carefully but quickly pour the pot with the green beans into the colander to drain the water. Then transfer the green beans to the ice bath. Make sure they are fully submerged and allow them to cool for at least 10 minutes.
6. Once the green beans have cooled, slice each one lengthwise and add them to your bowl of sliced cabbage.
7. Mix in the sliced green onions, jalape?os, basil, ground pepper, and half of the dressing. Ensure the ingredients are evenly distributed throughout the salad.
8. Cover and place the salad in the fridge for at least an hour, or up to two days before serving.
9. Serve the green bean salad with the remaining dressing and enjoy!
