Nancy Waldeck, chef at Cancer Wellness at Piedmont, gave this popular Asian dish a heart-healthy twist.
What’s heart-healthy about this salad?
- Red bell peppers: Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; and fiber, which may lower homocysteine levels and improve heart health.
- Garlic and scallions: Garlic and onions contains phytochemicals that boost immunity and protect the heart against many diseases, including heart disease.
- Bok choy: Vitamins B6*, C, and K; calcium; and fiber. *Low levels of B6 are associated with increased C-reactive protein, a marker for heart disease.
16 oz Asian noodles, cooked, rinsed and cooled
8 cups thinly-sliced purple cabbage or bok choy (or combination of the two)
1 large red or yellow bell pepper, finely chopped
1/2 cup chopped cilantro
1/2 cup water chestnuts, fresh if possible
1/2 cup scallions, sliced
1 cup toasted chopped cashews
1/4 cup sesame seeds
Combine the noodles, cabbage, bell pepper, cilantro, water chestnuts and scallions in a large salad bowl. Using half of the dressing, toss the salad, adding more dressing as desired. Top the salad with the cashews and sesame seeds.
1/3 cup rice vinegar, unseasoned
1 tablespoon agave
1/3 cup canola oil
1/4 cup light soy sauce
2 tablespoons toasted sesame oil
3 tablespoons fresh ginger, minced
2 teaspoons garlic, minced
1 teaspoon Dijon mustard
Lemon zest and black pepper to taste
Add the ingredients to a jar and shake to combine.
For more healthy recipes, visit HealthWatchMD’s Tips & Tools.