Food fix

Food fix

Salad with a nutty twist

If you’re a fan of coleslaw or are just in the mood for something crunchy, this recipe is for you. The combination of red cabbage and bright green edamame beans make for a colourful and nutrient-rich dish. The walnuts have been bathed and toasted in a sweet and sour glaze, which makes the whole dish irresistible.

For the walnuts: Half a cup of California walnuts, chopped, a teaspoon of maple syrup, a teaspoon of tamari (wheat free soy sauce), pinch of cayenne pepper.

For the dressing: Rice vinegar — 2 tablespoons, tamari — 2 tablespoons, maple syrup — 2 tablespoons, fresh lime juice — a tablespoon, sesame oil —  1 teaspoon, minced fresh ginger —  1 tablespoon, a pinch of cayenne pepper and a pinch of salt.

Salad ingredients: A cup of fresh edamame, or frozen edamame, thawed, lime juice — 1 tablespoon, salt — quarter of a teaspoon, shredded red cabbage — 4 cups (about half a head), peeled and grated carrots (about 3 large carrots) — 2 cups , finely-chopped fresh cilantro or fresh basil — a quarter cup, finely-chopped fresh mint — 2 tablespoons. 

Method: Preheat the oven to 350°F.  To prepare the walnuts, toss them in a small bowl with the maple syrup, tamari and cayenne. Spread on a baking pan and bake for about 10 minutes, stirring once, until golden brown and fragrant. Cool to room temperature. If the nuts stick to the pan, loosen them with a spatula.

To make the dressing, whisk together the vinegar, tamari, maple syrup, lime juice, sesame oil, ginger, cayenne and salt. Or combine the ingredients in a tightly-capped jar and shake until blended. Set aside.

To prepare the salad, in a large bowl, toss the edamame with the lime juice and salt. Add the cabbage, carrot, cilantro and mint.  Add the dressing and toss to combine and coat the vegetables. Sprinkle the prepared walnuts on top and serve. This serves six.

Nutrition information per serving: 148 calories, 5 grams of protein, 16 grams of carbohydrate, 4 grams of fibre, 8 grams of total fat, 1 gram of saturated fat, 1 gram of monounsaturated fat, 5 gram of polyunsaturated fat, no cholesterol, 528 mg of sodium.

(California Walnut Board)

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