GOLDEN VALLEY, Minn. — Move over, cauliflower... the mighty cabbage is coming.

Chef Jeremy Reinicke of Fairview’s Ways to Wellness program says there are all kinds of benefits to the oft-maligned vegetable. He teaches all kinds of cooking classes for people who have health challenges, and those who just want to live a healthier life. 

Here are some of the benefits of cabbage:

  • it’s inexpensive
  • loaded with powerful antioxidants, polyphenols and vitamins B6, C and K that can help prevent cancer, heart disease and improve the body’s immune function
  • rich in phytonutrients that can help reduce chronic inflammation
  • high in both soluble and insoluble fiber, which together, can aid digestion and act as a prebiotic to maximize gut function
  • rich in potassium which can help regulate blood pressure

Shaved Napa Salad with Spicy Thai Peanut Dressing and Avocado 

(Makes 4 salads)

Ingredients

  • 4 cups Napa Cabbage, shaved on a mandolin 
  • 1 cup Red Cabbage, shaved on a mandolin
  • 1 cup Carrots, shredded
  • 1 Red Bell Pepper, trimmed and thinly sliced
  • 1 small English Cucumber, halved lengthwise and thinly sliced 
  • 1 cup Edamame, shelled and sautéed until charred
  • 1 cup Spicy Thai Peanut Dressing (recipe below)
  • 1 Avocado, peeled, pit removed and sliced
  • 1/2 cup loosely packed Cilantro, chopped
  • 2 medium Scallions, thinly sliced

Directions

  • Place the Napa and red cabbages, carrots, red bell pepper, cucumber, edamame and spicy Thai peanut dressing in a large bowl and toss to combine. 
  • Plate ¼ of the dressed salad on each of four plates.  
  • Top each salad with one quarter of the avocado slices in the center and sprinkle with cilantro and sliced scallion.

Spicy Thai Peanut Dressing

 

Ingredients

  • 1/4 cup Peanut Butter 
  • 2 Tablespoons unseasoned Rice Vinegar
  • 2 Tablespoons fresh Lime Juice
  • ¼ cup Avocado Oil
  • 1 Tablespoon Tamari
  • 3 Tablespoons Honey
  • 2 cloves Garlic peeled and trimmed
  • 1-inch square piece fresh Ginger, peeled and sliced
  • 1 teaspoon Salt, Kosher
  • 1 Thai Chili Pepper, stem removed
  • ¼ cup fresh Cilantro, with upper stems

Directions

  • Combine all of the ingredients in a blender and process until smooth. 
  • Refrigerate until ready to serve.

If you'd like more information on the Ways to Wellness program, or to sign up for a cooking class with Chef Jeremy, visit the Fairview website.