This tasty recipe includes cruciferous vegetables, cabbage and cauliflower as well as the one of fall’s favorites fruits, the apple. These sweet, crunchy fall favorites are packed with antioxidants, which may help prevent chronic illness and slow aging. Among popular apple varieties (and there are more than 7,500 different types of them!), Fuji apples have the highest concentration of antioxidants and flavonoids, while Cortland and Empire apples have the lowest.
5 cups thinly sliced red cabbage (about 1/4 of one medium head)
4 ounces lettuce (about half of a small head), torn or sliced into strips (red leaf or romaine works well here)
2 medium apples (crunchy, crisp varieties like Honey crisp, Fuji or Gala), diced small
2 medium carrots, peeled
2 cups finely chopped cauliflower
1/2 cup thinly sliced scallions, green and white parts (about 3 or 4 scallions)
2 tablespoons canola, vegetable, safflower, or a mild nut oil like almond or walnut
1 1/2 tablespoons light mayonnaise
1 1/2 teaspoons brown sugar (light or dark)
1/4 teaspoon Dijon mustard
3 tablespoons apple cider vinegar
5 grinds fresh black pepper
1/2 cup pepitas, toasted
1. Combine the cabbage, lettuce, apples, carrots, cauliflower, and scallions in a large serving bowl.
2. Toss several times so that the cubes of apples and bits of cauliflower settle throughout rather than at the bottom of the bowl.
3. In a small bowl or spouted measuring cup, briskly whisk together the mayonnaise and oil until completely smooth. 4. Add the sugar and mustard and whisk again.
5. Finally, whip in the vinegar, salt, and pepper until the whole of it emulsifies into one dressing.
6. Pour the vinaigrette over the salad, scatter the pepitas into the bowl, and toss again to combine everything.
Serves 4 to 6
Nutritional analysis per serving (based on 6 servings): Calories 200, Protein 6 g, Fat 11 g, Saturated fat 1.5 g, Cholesterol 0 mg, Carbohydrates 23 g, Fiber 6 g, Sodium 95 mg.
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