Recipe: Red Cabbage, Apples and Cranberry Salad

This colorful recipe is high in fiber, potassium, iron and calcium. Enjoy this delicious and flavorful salad during the holidays, or any day!

Ingredients

• 1 small red cabbage (about 1 lb.) quartered and cored
• 1 Tbsp. Canola oil
• 2 cups thinly sliced red onion
• 2 Granny Smith apples, peeled, cored and cut into 12 slices each
• 2/3 cup cranberries
• 3/4 cup pomegranate juice
• 2 T red wine vinegar
• Zest of 1/2 orange
• 1 tsp. ground cinnamon
• 1/4 tsp ground nutmeg
• 1/4 tsp ground cloves
• 1/4 tsp. ground black pepper
• 2 T brown sugar
• Salt to taste

Preparation

1. Cut cabbage crosswise into 1/2 inch strips (there should be about six cups).
2. Heat oil in a large skillet over medium heat. Add onion to pan and saute until golden brown, about seven minutes.
3. Add cabbage, apples and cranberries and cook, stirring occasionally until cabbage is wilted , about five minutes.
4. Pour in juice and vinegar and cook for three minutes.
5. Toss in zest, cinnamon, nutmeg, cloves, sugar and pepper. Add salt to taste.
6. Reduce heat to medium and cook for about 20 minutes until cabbage is tender, stirring occasionally. 
7. Serve in a bowl and enjoy. This would be delicious with lean pork as well!

Lung cancer is the leading cause of cancer deaths, making up 25% of all cancer deaths. Research has shown that eating a healthy diet, maintaining a healthy weight, being physically active and limiting alcohol consumption may reduce your risk of dying from all causes, cancer, cardiovascular disease, and respiratory disease. 

The American Institute for Cancer Research and the American Cancer Society suggests that you may be able to prevent or slow the progression of cancer by emphasizing a diet that:

• Is rich in colorful vegetables, fruits, beans and whole grains
• Limits or excludes “fast” foods, processed foods, and sugar sweetened drinks
• Limits red and processed meats
• Limits alcohol consumption

Next Steps & Resources:

• Recipe adapted from Dana Jacobi – author of 12 Best Foods Cookbook by the oncology dieticians at John Theurer Cancer Center
• Check out our dedicated survivorship class, Moving Forward: Eat Well, Live Well.
• For more research-based information on healthy eating, including recipes, food facts, and interesting articles, go to Healthy Eating - American Institute for Cancer Research and Eat Healthy and Get Active.

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.