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Arugula, cabbage and apples…oh my!

March 15, 2011

I can’t believe I’ve been subjecting myself (and my dinner guests) to the same old spinach salad for years, knowing what I know now…that there was something more adventurous out there.  There are so many different flavours that come together in this bowl, there’s no telling how your taste buds are going to react.   Mine were saying “Thank the lord, not another spinach salad“.

Every ingredient plays a distinctive role in this bowl, so even the indecisive are satisfied.  Whether you’re craving salty (sundried tomatoes), sweet (apples), sour (lemon), spice (rosemary), crunch (cabbage), tender (arugula), there’s something for you.

Arugula gets most of the credit as the base for this salad with its peppery flavour.  There’s a nutritional bonus here – arugula packs a real punch.  For one, it’s a member of the cruciferous family (related to broccoli and cauliflower) and is higher in antioxidants such as lutein and beta-carotene than other lettuce varieties.  This spinach rival is also high in vitamins A and K, plus for any pregnant women out there, arugula has its fair share of folic acid.   You’ll also get a dose of zinc, potassium, calcium and iron.

Arugula Cabbage Salad

Arugula Cabbage Salad

Ingredients:

  • 2 cups shredded green cabbage
  • 6 cups fresh arugula
  • 1 organic apple diced
  • 3 tbsp dried rosemary
  • 4 1/2 oz julienned sun dried tomatoes with olive oil
  • 3 green onions diced
  • Juice from 1/2 a lemon
  • Small handful of sliced almonds (I didn’t have any so omitted this)
  • Olive oil and black pepper to taste

If this is your side dish, you can stop here.   If it’s your main meal, let’s get some protein in the bowl to fill you up.  Add the following:

  • 6 strips of nitrate free bacon diced (cooked)
  • 2 cups of free-range organic chicken (cooked)
Instructions:
  1. In a large mixing bowl toss in the arugula, cabbage, apple, and onion.
  2. If using protein….add the chicken and bacon to the bowl while they are still warm.
  3. Top with the sun dried tomatoes, lemon juice, rosemary, and any additional olive oil and black pepper to taste.
  4. Toss the ingredients all together and serve immediately topped with a small handful of sliced almonds.
I don’t multitask well in the kitchen, so I prepped this dish in advance for a dinner I was hosting that night.   I made the dressing (sundried tomatoes, lemon juice, rosemary and oil) and poured a portion of it on the pre-cut cabbage and onions.   The benefit of doing this is that the cabbage better absorbs the flavours having marinated for a few hours.
Enjoy.
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