Recipe for Health

To keep our tickers in good shape it appears that loading up on carotenoids is a solid move. According to a review paper in Nutrients.  that analyzed data from 38 previously published papers, eating sufficient amounts of carotenoids can reduce cardiovascular disease risk factors and inflammatory markers. The researchers say that food sources of carotenoids are more powerful than supplements and that eating a variety of these compounds is what we should be striving for to obtain better heart health. Carotenoids are fat-soluble compounds with antioxidant capabilities that give foods like vegetables and fruits their color. They are also what lend colorful grains like red quinoa and black rice their unique hues, so consuming a variety of plant-based foods of varying colors should go a long way in boosting heart health. That makes this Asian-Inspired crunchy salad even easier to swallow!

Crunchy Curry Rainbow Salad

Salad:

3 cups thinly sliced red cabbage

2 cups shredded carrot

2 cups halved snow peas

1 large red bell pepper, thinly sliced

1 mango, sliced

1 cup pea shoots or microgreens

1/2 cup chopped cilantro

1/3 cup sliced mint

3 green onions, sliced

2 nori sheets, crumbled

1/4 cup sliced pickled ginger (optional)

2 tablespoons black sesame seeds

Sauce:

1/4 cup peanut butter

Juice of 1/2 lime

1 tablespoon soy sauce or coconut aminos

1 1/2 teaspoons curry powder

2 teaspoon white or yellow miso

1 teaspoon sesame oil

1 teaspoon chili sauce

Place the cabbage, carrot, snow peas and bell pepper in a large bowl. Whisk together the sauce ingredients. Add water, one tablespoon at a time, until a thin consistency is reached. Add sauce to bowl with vegetables and toss well to combine. Add mango, pea shoots or microgreens, cilantro, mint, green onion, nori, pickled ginger if using, and sesame seeds. Toss to combine. Makes four servings.

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