Crunchy Cabbage & Corn Salad Recipe

Today, I will show you how to make one of my favourite green salads – Crunchy Cabbage and Corn Salad. It is very nutritious and it makes a colourful addition to any dining menu.  So, you can try it out with your daily lunch or use it as one of your Christmas, Easter or Thanksgiving lunch salads. As a vegetarian salad, it complements other vegetarian dishes really well.  For meat lovers, it is a great accompaniment salad that supports a balanced diet.   

I firmly agree with Hippocrates that we should let food be our medicine. Therefore, I will start by sharing with you the numerous health and nutritional benefits that you will enjoy from eating cabbage and corn. Then, I will dive right into sharing how to prepare this simple, raw vegetable salad.

Figure 1: Freshly made ‘Crunchy Cabbage & Corn Salad’

(A) Health Benefits of Cabbage and Corn

Cabbage has nine impressive health benefits which enable it to assist in important body processes, such as nervous system functioning, inflammation management, digestion improvement, cholesterol management and proper blood clotting.

On the other hand, corn has six key health benefits. In particular, because corn is a complex carbohydrate that is low in sugar and high in fibre, this places it low on the glycemic index. This is particularly advantageous because your body gradually breaks down low-glycemic foods, thereby providing a slower and more stable release of energy to your body.

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(B) Crunchy Cabbage and Corn Salad Recipe

Figure 2: Salad ingredients – corn, red seasoning peppers and julienne cut cabbage

Ingredients for Cabbage & Corn Salad

2 cups Green Cabbage (diced)

¾ cup Whole kernel corn

2 Red seasoning peppers (diced)

2 Cloves of garlic (diced)

1 tbsp. Pure honey

½ tbsp. Apple cider vinegar

½ tbsp. Yellow mustard

4 tbsps. Mayonnaise

Recipe Note: Vegans can use Hellmann’s Vegan Mayo

Figure 3: Diced cabbage in plastic bowl and on glass chopping board

 

Preparation Method for Cabbage & Corn Salad

§  Open a can of whole kernel golden corn and drain out the preserving water. Measure out three quarter cup of drained corn and set aside in a bowl. If there is any remaining corn, put it in a closed container and store it in your refrigerator.

§  Thoroughly wash half of a small cabbage or quarter of a large cabbage. Julienne cut the cabbage, with a sharp knife, in order to get horizontal strips of cabbage (see Figure 2 above). Store the remaining cabbage in the crisper drawer in your refrigerator.

§  Now take your knife and cut across the cabbage strips at a 90-degree angle in order to get small diced cabbage pieces (see Figure 3 above).

§  Place the diced cabbage in a bowl and set aside.

§  Finely chop the red seasoning peppers and garlic on your chopping board.

§  Combine the cabbage, corn, seasoning pepper and garlic in a large bowl (see Figure 4 below).

§  Add the honey, apple cider vinegar, yellow mustard and mayonnaise to the large bowl of chopped ingredients and mix together thoroughly.

§  Cover the large bowl and place it in the refrigerator, for about five minutes, in order to chill your salad.

§  Remove your ‘Crunchy Cabbage & Corn Salad’ from the refrigerator and serve.

Figure 4: Chopped cabbage & corn salad ingredients prior to mixing – cabbage, corn, sweet peppers and garlic

Total Time: 10 to 14 minutes (depending on how fast of a vegetable chopper you are)

Preparation Time: [5-8 mins. draining corn & chopping ingredients] + [1 min. mixing ingredients and mayonnaise]

Chilling Time: 5 minutes

Servings:  8

 

 

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***Photo Credit & Copyright: All photos belong to the author of this blog, Heidi Vincent a.k.a. The Catholic Contributor and should not be copied or used without permission.