March is National Colon Cancer Awareness Month. Simple lifestyle practices such as eating walnuts, vegetables in the cabbage family, less red and processed meats and more plant-focused meals are associated with lower colon cancer risk. This salad features colon-friendly ingredients to get you started.
Ingredients
- 3 tablespoons plus 1 teaspoon olive oil, divided
- 1 BPA-free can (15-ounce) garbanzo beans, drained and rinsed (or 1 ¾ cups cooked)
- 1/3 teaspoon ground cinnamon
- 1/2 head cauliflower, grated (about four cups) or package of cauliflower rice
- 2 cups tightly packed lacinato kale, destemmed and thinly sliced
- 2 cups red cabbage, thinly sliced
- 2 stalks green onion, chopped
- 4 Medjool dates, chopped
- 1/2 cup chopped and toasted walnuts
- 1/4 cup fresh lemon juice
- 2 tablespoons stone ground mustard
- Sea salt and cracked black pepper to taste
Preparation
- In a large pan over medium-high heat, pour one tablespoon olive oil.
- Pat dry garbanzo beans. Add garbanzo beans and cinnamon to heated pan.
- Toast for three to four minutes, stirring frequently. Remove from heat. Set aside.
- Remove stems from cauliflower. Grate using a box grater or pulse in food processor to rice-size particles (skip if using packaged cauliflower rice).
- In large bowl, combine kale with one teaspoon olive oil. Massage or knead kale leaves for about two to five minutes, until they’re softened.
- Add cauliflower, red cabbage, onions, dates, walnuts and garbanzo beans.
- In a small bowl, whisk together remaining two tablespoons olive oil, lemon juice and mustard. Season to taste with salt and pepper.
- Pour dressing over salad. Toss lightly until fully mixed.
Yield: four servings
Approximate nutritional breakdown per serving: 429 calories, 12 grams protein, 21 grams fat, 48 grams carbohydrate, 11 grams fiber, 245 milligrams sodium