From The Kitchen: Sesame Slaw

20130409_185421_edit0Well Now… That’s Some Texture!

This is a dish that has become an all time favorite for me. When I am on my 7 day diet trying to find something to eat, quickly, can be tedious. Worse, is finding something I can just grab and will last until the next opportunity to eat. Sesame slaw meets a few of my requirements; it tastes great, holds up well, high in fiber, a fun mix of flavors that make each bite interesting. Toss and enjoy!

Ingredients

Shredded Cabbage/Red Cabbage

  • By eating cabbage regularly, you’ll significantly increase your vitamin C intake. Each half-cup serving of raw cabbage contains 30 percent of your recommended daily value of vitamin C, and each half-cup of cooked cabbage contains 25 percent, the CDC reports. Cabbage is also a good source of vitamin K, vitamin B6 and folates and nutrients you can expect to get in a single serving of broccoli:Vitamin CVitamin KVitamin AFolateDietary FiberManganeseTryptophanPotassiumVitamin B6Vitamin B2PhosphorousMagnesiumProteinOmega-3 Fatty AcidsVitamin B5IronCalciumVitamin B1Vitamin B3ZincVitamin E

Broccoli/Carrot Slaw

  • The Health Benefits of BroccoliEating broccoli can help your body in many way. The phytonutrients found in broccoli have been proven to help reduce your chances of catching cancer by eliminating tumor growth within your body and increasing the estrogen in women that fights against breast cancer. It can also help your body battle deadly carcinogens that enter the body from a variety of courses and either destroy or reduce the size of tumors within your body.If you eat anything from the crucifierous vegetable family, including broccoli cabbage and cauliflower, you can reduce your chances of getting lung, colon and breast or ovarian cancer. Adding broccoli and tomatoes to your diet can also significantly reduce your chances of getting prostate cancer.Outside of helping reduce your chances of getting cancer, broccoli has other basic functions, too. The phytonutrients found in broccoli also work as antioxidants within the body. They attack free radicals in the body. But they also work harder to help cleanse the body of any other harmful compounds that may be floating around in your body. The sulforaphane found in broccoli also helps support the health of your stomach by limiting your chance of having an ulcer.And, as if all of that wasn’t enough, broccoli can provide help for any parts of your skin that have been damaged by the sun, reduce your chance of getting heart disease, prevent cataracts in your eyes and build stronger bones throughout your body. It even helps pregnant women by helping to prevent certain birth defects.Adding More Broccoli to Your DietThe key to seeing the benefits of broccoli is to add more of it to your diet. While it may not be the tastiest vegetable at the market, it will reap benefits that make it more than worth a try. Don’t be scared off by the sulfur smell that broccoli releases when you cook it, either. A single serving of broccoli with a meal or between meals is a great way to boost your diet and your general health.

  • Carrots are loaded with beta carotene, which is why they appear orange. Carrots are very low in saturated fat and cholesterol. Carrots are also a good source of thiamine, niacin, vitamin B6, folate and manganese, and a very good source of dietary fiber, vitamin A, vitamin C, vitamin K and potassium.  Carrots are also good at fighting inflammation in the body because they contain antioxidents and fiber. As a rule, the more brilliantly colored the produce, the higher the antioxidant content. Carrots have also been shown to contribute to weight loss due to the amount of fiber present in them, according to the University of Iowa.

Dried Cranberries

  • Dried cranberries are a good source of vitamin C, as each serving contains 20 percent of the daily recommended intake. This makes dried cranberries a good option for speeding the rate at which you heal from injury. You also get 2 percent of the iron you need each day in a serving of cranberries.

Green Onion

  • Per cup, green onions provide 259 percent of the recommended dietary allowance for vitamin K, based on a 2,000-calorie diet. Vitamin K is intrinsic to your blood’s ability to clot and may help promote bone health. A cup of the onions also provides 31 percent of the RDA for vitamin C, which helps with tissue repair and acts an antioxidant to fight disease. You also get 20 percent of the RDA for vision-enhancing vitamin A in one cup of green onions. The onions also offer 3 percent of the RDA for the antioxidant vitamin E.

Cilantro

  • Vitamins A and K are fat soluble vitamins necessary in the diet. Vitamin A is essential for normal cell differentiation and healthy vision. Vitamin K plays a role in the production of prothrombin, a substance required for blood clotting. Vitamin K is also necessary for bone formation. Adding cilantro to a dish is an easy way to get a source of both of these important vitamins.20130409_185605_edit0

Avocado

  • Avocados are an excellent source of B-complex vitamins; 1 cup of sliced avocados provides 40 percent of the daily recommended dietary allowance (RDA) of pantothenic acid, 30 percent of the RDA of folate and 29 percent of the RDA of vitamin B6. Pantothenic acid aids energy and hormone production. Folate plays vital roles in protein metabolism, red blood cell formation, homocystein regulation, and the prevention of serious and often fatal neural tube birth defects. Vitamin B6 is essential to protein metabolism and absorption, red blood cell formation and lipid metabolism.

Sesame Dressing

Directions: Fortunately this is a very simple tossed salad. Chop n toss. Simply be mindful of how many table spoons of dressing you use. The less the better.

Special Thanks: Thank you to the Livestrong.com for providing all of the nutritional information used for the ingrediants.

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