KOHLRABI AND CABBAGE SALAD WITH MAPLE LEMON DRESSING
Ingredients 3 tbsp pure maple syrup 4 medium bulbs kohlrabi Zest of 1 lemon 3 cups shredded cabbage Juice of 2 lemons ¼ cup dried cranberries 1 garlic clove, minced
¼ cup sunflower seeds ¼ tsp kosher salt 1/3 tsp freshly ground ¼ cup coarsely chopped fresh dill ¼ cup extra virgin olive oil black pepper
DIRECTIONS 1. Using a sharp knife, remove long stems & greens from kohlrabi 2. Using a peeler, trim away the thick green skin until you reach the light green part that is free of tough fibers. Shred on the medium holes of a box greater or in a food processor fitted with the shredder disk. 3. Combine the kohlrabi, cabbage, cranberries, sunflower seeds, and dill in a large serving bowl. In a small jar with a tight-fitting lid, combine the olive oil, maple syrup, lemon zest, lemon juice, garlic, salt, and pepper. 4. Shake to thoroughly combine. Pour the dressing over the salad and toss to coat well. Let sit for about 20 minutes before serving.
NUTRITION INFORMATION Per serving: 195 calories, 12g fat, 21.8g carbs, 5.6g fiber, 14.4g sugars,3.4g protein, 126.2mg sodium Recipe & photo courtesy of: The Kitchn RDA: 0% Vitamin A, 33%Vitamin C, 3% Calcium, 4% Iron
KOHLRABI AND CABBAGE SALAD WITH MAPLE LEMON DRESSING
Ingredients 3 tbsp pure maple syrup 4 medium bulbs kohlrabi Zest of 1 lemon 3 cups shredded cabbage Juice of 2 lemons ¼ cup dried cranberries 1 garlic clove, minced ¼ cup sunflower seeds ¼ tsp kosher salt ¼ cup coarsely chopped fresh dill 1/3 tsp freshly ground black ¼ cup extra virgin olive oil pepper
DIRECTIONS 1. Using a sharp knife, remove long stems & greens from kohlrabi 2. Using a peeler, trim away the thick green skin until you reach the light green part that is free of tough fibers. Shred on the medium holes of a box greater or in a food processor fitted with the shredder disk. 3. Combine the kohlrabi, cabbage, cranberries, sunflower seeds, and dill in a large serving bowl. In a small jar with a tight-fitting lid, combine the olive oil, maple syrup, lemon zest, lemon juice, garlic, salt, and pepper. 4. Shake to thoroughly combine. Pour the dressing over the salad and toss to coat well. Let sit for about 20 minutes before serving.
NUTRITION INFORMATION Per serving: 195 calories, 12g fat, 21.8g carbs, 5.6g fiber, 14.4g sugars,3.4g protein, 126.2mg sodium Recipe & photo courtesy of: The Kitchn RDA: 0% Vitamin A, 33%Vitamin C, 3% Calcium, 4% Iron
Salt and Sodium THE FACTS
Used to add flavor and also used as a preservative, binder, and stabilizer. The human body needs very small amount of sodium to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals. Too much sodium in the diet can lead to high blood pressure, heart disease, and stroke.
KNOW YOUR LIMITS Government Recommends limiting daily sodium intake to one teaspoon (2,300mg) The following at risk individuals should limit their daily intake to 2/3 of a teaspoon (1,500mg) o People over age 50 o Those with elevated Blood Pressure o Diabetics
DID YOU KNOW? Salt (sodium chloride) is 40% Sodium and 60% chloride
LIVE FOR LIFE is here to help you achieve your best health. Call us to schedule a free nutrition consultation at 684-3136, option 1.
Salt and Sodium THE FACTS
Used to add flavor and also used as a preservative, binder, and stabilizer. The human body needs very small amount of sodium to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals. Too much sodium in the diet can lead to high blood pressure, heart disease, and stroke.
KNOW YOUR LIMITS Government Recommends limiting daily sodium intake to one teaspoon (2,300mg) The following at risk individuals should limit their daily intake to 2/3 of a teaspoon (1,500mg) o People over age 50 o Those with elevated Blood Pressure o Diabetics
DID YOU KNOW? Salt (sodium chloride) is 40% Sodium and 60% chloride
LIVE FOR LIFE is here to help you achieve your best health. Call us to schedule a free nutrition consultation at 684-3136, option 1.