Red Cabbage and Carrot Salad with Homemade Dressing

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It’s been a little while since I’ve written a post, don’t get me wrong…I did cook, just life got in a way and now being a busy mom of two kids…I found myself struggling to find extra time to do anything.  I also moved from a relatively small apartment in Brooklyn to a nice house in Northport, Long Island.  It’ been a crazy move for me, considering that I’ve lived in Brooklyn my whole life since coming to the US almost 18 years ago.   It’s been over 3 months now and believe it or not, we still have few boxes to unpack:)  But overall it was so worth it, not just because now we have a house with a back yard, but because I finally have a family, a new job I love and a man by my side with two beautiful girls.  What can I say, I guess some dreams to come true…you just got to believe it.    It hasn’t been easy, but no one said it will be…they just said it will be worth it!:)

Pumpkin-Farm

In this post I finally found time to post a recipe for the red cabbage salad that I’ve made two days before my move, while packing boxes:)  This recipe was born actually from not having much food around… just some cabbage, carrots and left over Feta Cheese which I always have a small stash in my refrigerator.  I am not kidding when I say that’s pretty much all I had left in terms of real food.  However, it turned out to be absolutely delicious!  I have done it again and again on numerous occasions and enjoyed it every time, I hope you will too.

Cabbage Salad

It is very easy to make and has numerous nutritional benefits, since it’s main ingredient is red cabbage.  Ever wondered why red cabbage is good for you?

“While green cabbage is the most commonly eaten variety, red cabbage offers more nutritional benefits as well as a hearty, robust flavor, according to the World’s Healthiest Foods website. Red cabbage contains a type of group of phytochemicals or compounds found in plant foods with disease-fighting properties known, collectively, as polyphenols. Polyphenols may offer antioxidant, anti-inflammatory and anti-cancer benefits. Red cabbage is low in calories, a good source of dietary fiber and a rich source of several vitamins:

redcabbage

Basic Nutrient Stats  - According to eLook.org, one cup of raw red cabbage, chopped, or about 89 g provides 27 calories, 0 g of fat, 1 g of protein, 7 g of carbohydrates, 2 g of dietary fiber and 24 mg of sodium. Red cabbage is rich in several vitamins, including vitamins A, C and K, as well as the minerals potassium and manganese. Red cabbage, in addition to polyphenols, is rich in beta-carotene, which offers antioxidant benefits.
Vitamins -One cup of raw, chopped red cabbage provides 993.2 IU of vitamin A, meeting 19 percent of the recommended daily value, or DV, for this nutrient. Most of its vitamin A is in the form of beta-carotene — the form found in most brightly colored vegetables and fruits. Vitamin A enhances immunity, aids in growth and development and promotes healthy eyesight. One cup of this veggie offers 50.7 mg of vitamin C, or 84 percent of the DV, and 40 mcg of vitamin K, or 56 percent of the DV. Vitamin C enhances immune system function, promotes gum health and aids in wound healing and collagen production. Vitamin K is essential for building and maintaining strong bones and blood clotting.
Minerals – One cup of raw red cabbage, chopped, provides 216.3 mg of potassium, or 9 percent of the DV, and 0.217 mg of manganese, or 10 percent of the DV. Many foods, particularly meats, dairy products and produce, are rich in potassium and cabbage is no exception. Potassium, a major mineral, is important for regulating heartbeat and blood pressure as well as promoting fluid balance within the body. Manganese, a trace mineral, is involved in energy metabolism, or converting carbohydrates, proteins and fats into energy for cells to utilize.
Polyphenols – Red cabbage is rich in a particular polyphenol group called anthocyanins. The World’s Healthiest Foods reports that about 100 g or a 3 oz. serving of raw red cabbage provides 196.5 mg of polyphenols — 28.3 mg of which are anthocyanins. The anthocyanin and vitamin C content of red cabbage is much greater than that of green cabbage. According to Ronald Wrolstad, Oregon State University professor of food science and technology, experimental evidence exists that shows certain anthocyanins have anti-inflammatory, anti-viral and anti-microbial properties.”

 

Sources:  Red Cabbage Nutrition Benefits.  Retrieved August, 9, 2013

Ingredients:

1 Table Spoon of White Basmatic Reduction
1 Teaspoon of Freeze Dried Garlic or 1/2 Teaspoons of Fresh Pressed Garlic
2 Table Spoons of Mayo
2 Table Spoons of Olive Oil
1/2 of Medium Red Cabbage
2 Medium Carrots
1 Table Spoon of Feta Cheese
1 Teaspoon of Wasabi Mayo (optional)
Salt/Pepper to Taste
 
How to make Red Cabbage Salad:
 
1.  Wash red cabbage, peel the top two layers and cut it in half.
 
Half of Red Cabbage
 
2.  Cut out the white part in the middle.
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3.  Than cut it in half again and use your madoline slicer to slice the cabbage on the lowest setting.

Cabbage-Ready-to-be-Shredded

Cabbage-Shreded

4.  Peel the skin and cut the ends of your carrots and then used a shredder to shred all your carrots. 5.  Now you are ready to make the dressing for your salad.  Add two table spoons of Mayo and two table spoons of Olive Oil to a bowl.

Cabbage-Olive-Oil-Sauce

6.  Then add 1 teaspoon of Freeze Dried Garlic or 1/2 teaspoon of fresh pressed garlic.

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7.  Add 1 Table Spoon of White Basmatic Reduction and Salt and Pepper to Taste.

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7.  Mix everything well.  You can also add dried of fresh herbs to taste.

Cabbage-Salad-Dressing

8.  Add the dressing to shredded carrots and sliced cabbage, top with some scallions and feta cheese.  I also like to add a dab of Masabi Mayo on top, it adds really unique flavor to this salad.  Wasabi Mayo is usually sold in any health food stores, it’s not as spicy as Wasabi, so a small amount of it is great to use with sushi, add to salads etc.    If you want to give your salad this nice round shape use a food rings to help you or a small bowl which can be turned upside down on another plate.

Cabbage-Salad

I hope you will enjoy it.  Feel free to share your versions of this salad too, I am always up for trying new things:)

Love,

Natalie

 

 

Turkey Bacon, Kales and Feta Cheese Omlet

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If you love pork bacon, chances are you wouldn’t go anywhere near turkey bacon.  It’s one of those “just not quite as good” substitutes for pork lovers.  However, I am not that picky and always try to find healthy substitutes, and turkey bacon is one of them.  Because most companies who produce them claim that  it is lower in fat and calories, it can provide a similar flavor profile and works in much the same way.   Also, for those of you who are religious and must avoid eating pork turkey bacon offers a good enough alternative.  But what is really turkey bacon?

Turkey bacon is an imitation bacon usually prepared from smoked, chopped and reformed turkey, commonly marketed as a low-fat alternative to bacon.  The meat for turkey bacon comes from the whole turkey and can be cured or uncured, smoked, chopped, and reformed into strips that resemble bacon. Turkey bacon is cooked by pan-frying. Cured turkey bacon made from dark meat can be 90% fat free. It can be used in the same manner as bacon (such as in a BLT sandwich), but the low fat content of turkey bacon means it does not shrink while being cooked and has a tendency to stick to the pan.  

But does turkey bacon really provide a better alternative?   One ounce of raw bacon contains 128 calories and 13 grams of fat (4 g saturated), no carbohydrate and just 3 grams protein. That’s 89% of the calories from fat. Of course, some of the fat cooks off, but even after cooking in a pan those flavorful strips provide 68% of their calories from fat. We’re not talking healthy fat either, like the “good fats” found in olive oil, seafood, or nuts.

So is turkey bacon lower in fat? Well, it depends which type and brand you buy. The Jennie-O extra lean turkey bacon you mentioned is one of their two turkey bacon products: one is Extra Lean and the other is just Turkey Bacon. There are a lot of other brands though. Check out this chart.

Calories Fat (g) Saturated fat (g)
Regular Pork Bacon (12 g) 60 5 1.5
Jennie-O Turkey Bacon (15 g) 35 3.0 1.0
Jennie-O Extra Lean turkey bacon (15 g) 20 0.5 0
Louis Rich Turkey Bacon (14 g) 35 2.8 0.7
Perdue Turkey Bacon (12 g) 50 3.0 1.0
Butterball Turkey Bacon (14 g) 25 1.5 0.5
Oscar Meyer Turkey Bacon (15 g) 35 3.0 1.0
Morningstar Farms Bacon Strips (vegetarian) (16 g) 60 4.5 0.5
Canadian Bacon (per 15 g) 18 0.5 0.0

 

As you can see, you can buy some types of turkey bacon that do save you a lot of calories and fat, but you can buy some that aren’t all that much better nutritionally than the real thing.   For this recipe I used Oscar Mayer Turkey Bacon, I’ve tried it several times and actually like the taste of it.  I also decided to add some healthy Kales instead of usual spinach and my favorite Feta Cheese.  It really tasted great and I would totally do this combination again.  I hope you will like it too.

Sources:
Turkey Bacon, Good or Bad? Retrieved August 2, 2013
Turkey Bacon.  Retrieved August 2, 2013

 

Ingredients:

  • 2 Eggs
  • 2 Table Spoons of Milk or Cream
  • 2 Slices of Turkey Bacon
  • 1 Teaspoon of Vegetable Oil
  • 1 Teaspoon of Feta Cheese
  • ½ Cup of Kale Leaves

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How to make Turkey Bacon, Kales and Feta Cheese Omelet:

1.  Heat up  a small pan on medium heat add 1 teaspoon of vegetable oil.

2.  Cut up your bacon pieces and fry them on the pan for about 2 minutes.

3.  Wash and dry a bunch of Kales, and add them to them pan.  Cook them for additional 2 minutes mixing everything in the process.

4.  In the meantime break two eggs in a bowl and add 2 table spoons of milk, mix well.

5.  Pour you mixture in your pan over your bacon and cooked Kales.  Use spatula to slightly lift the edges around the pan, while rotating it slightly until all egg mixture firms up.  This will prevent your omelet from being overcooked on the bottom and make it soft and fluffy.

6.  Then sprinkle your omelet with Feta Cheese and cook for additional 3-5 minutes, until ready and transfer to the plate.

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Kraft

Enjoy!

Natalie

5.0 from 1 reviews
Turkey Bacon, Kales and Feta Cheese Omelet
 
Prep time
Cook time
Total time
 
Turkey Bacon, Kales and Feta Cheese Omelet
Author:
Recipe type: Breakfast, Eggs
Serves: 1-2
Ingredients
  • 2 Eggs
  • 2 Table Spoons of Milk or Cream
  • 2 Slices of Turkey Bacon
  • 1 Teaspoon of Vegetable Oil
  • 1 Teaspoon of Feta Cheese
  • ½ Cup of Kale Leaves
Instructions
  1. Heat up a small pan on medium heat add 1 teaspoon of vegetable oil.
  2. Cut up your bacon pieces and fry them on the pan for about 2 minutes.
  3. Wash and dry a bunch of Kales, and add them to them pan. Cook them for additional 2 minutes mixing everything in the process.
  4. In the meantime break two eggs in a bowl and add 2 table spoons of milk, mix well.
  5. Pour you mixture in your pan over your bacon and cooked Kales. Use spatula to slightly lift the edges around the pan, while rotating it slightly until all egg mixture firms up. This will prevent your omelet from being overcooked on the bottom and make it soft and fluffy.
  6. Then sprinkle your omelet with Feta Cheese and cook for additional 3-5 minutes, until ready and transfer to the plate.

 

Copyright © 2013 Flavor Shades