Omega 3 Fats in the Most Unlikely Places

Posted: July 26, 2010 in Interviews, recipes, Videos
Tags: , , , ,

With three daughters who won’t eat fish (two are vegetarian), I’m always looking for creative ways to get healthy Omega 3 fats into their diet. Jackie Newgent, MS, RD, nutrition expert, chef and author of the Big Green Cookbook shared some great tips with me recently in this video interview (courtesy of Hellmann’s®)  and she also shared this great Tri-Color Cabbage Salad recipes with me , too! I also tried swapping out the peanut oil ( a great source of monounsaturated fatty acids aka “MUFAS”) with Hellman’s mayo, which also provides omega 3 fats. Either way is delish! Enjoy!

SHREDDED TRI-COLOR CABBAGE SALAD

Makes 6 servings: 1 1/3 cups each

The most popular way to prepare cabbage is raw in a slaw. This quick and colorful version is tops on my charts for a refreshing side anytime that fresh red or green cabbage is available—which is most of the year. For eco-flair, serve it in bowls made from the remaining cabbage halves. Use extra cabbage in sandwiches, too.

Ingredients:

  • 1/3 cup apple cider vinegar
  • 1/4 cup mild floral honey
  • 1 tablespoon stone ground mustard
  • 1 teaspoon sea salt, or to taste
  • 1/2 teaspoon freshly ground black pepper, or to taste
  • 1/4 cup peanut oil
  • 1/2 medium green cabbage, very thinly sliced
  • 1/2 medium red or purple cabbage, very thinly sliced
  • 1 large white onion, very thinly sliced

Directions:

  1. Whisk together the vinegar, honey, mustard, salt, and pepper in a large serving bowl. Whisk in the oil.
  2. Add the cabbages and onion and toss with the apple cider vinaigrette. Taste and adjust seasoning, if necessary. Gently toss and serve.

 Per serving: 150 calories, 9g total fat, 1.5g saturated fat, 0g trans fat, 0mg cholesterol, 440mg sodium, 19g total carbohydrate, 2g dietary fiber, 1g protein

 Reprinted with permission from Big Green Cookbook by Jackie Newgent, RD (Wiley, 2009).

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