Savoy Cabbage Comfort Food

The creamy texture of steamed/boiled cabbage is very comforting to me. The subtle flavor that is melts into your mouth is an invitation to experiment with fillings, spices and herbs. Mom used to make the best stuffed cabbage and cabbage stew recipes ever!  No, I'm not biased...after all she published a 500-page cookbook at the behest of friends for a reason. :)

She created a 'whole stuffed cabbage' dish that made us swoon, and that I will share here at a later date. The following recipe is based on one of hers too, with a little tweak to lower the fat content. (She used clarified butter in much of her creations.)

If you venture to try this, please let me know how you liked it!

Minted Cabbage with Garbanzo Beans

• 1 Tbs. Coconut Oil or Virgin Olive Oil
• 1/2 Savoy cabbage, chopped into bite size chunks
• 1/4 c. organic Onion, chopped
• 3 med. cloves Garlic, minced
• 1/4 c. organic fresh Mint, minced
• 1 c. hot Water
• 2 tsp. Lemon juice
• 1/4 tsp. Allspice
• 1 tsp. Sea Salt (to taste)
• 1/2 c. organic Garbanzo beans

Combine garlic and mint in a bowl and press down with back of wooden spoon to blend together.

Place a deep pot over medium heat.  Wait 1 minute and add coconut oil.  Wait another minute and toss in garlic/mint.  After 2 minutes, add cabbage chunks. Stir occasionally until cabbage starts to wilt.

Pour the hot water over the cabbage, cover and let simmer over med-low heat for 15 minutes.

Add lemon, allspice, salt and garbanzo beans, stir and simmer for an additional 15 minutes.

Serve over brown Basmati and wild rice, or whole wheat Bulgur Pilaf.  Can add more fresh mint as garnish.

~ Bon Apetit! ♥

The Antioxidant Capacity of Veggies, Fruits n' Spices

This table shows the anti-oxidant potency, ORAC (Oxygen radical absorbant-capacity) value of the listed foods.

An  intake of at least 8,500 ORAC is recommended, and yet most of us only get around 1,800 units per day.

>>  People with high oxidation levels (athletes, runners..) may need 10,000 units or more to maintain a healthy immune system.

Diet is the preferred way to increase your levels, as opposed to supplements, but most people don't seem able to fit 7 -8 servings of these fruits and vegetables a day.  That's why taking pharmaceutical-quality antioxidants is critical.  I can guide you in selecting trusted brands, and the top hitters.

Organic foods with deeper, darker colors have higher anti-oxidant levels.  Commercially raised, sprayed produce offers much less, and actually taxes your immune system.

The Antioxidant Capacity of Fruits and Vegetables

Blueberries	1 cup	3240
Cinnamon, ground	¼ tsp	2675
Pomegranate juice	5 ozs	2450
Pomegranate juice	5 ozs	2450
Blackberries	1 cup	2932
Strawberries	1 cup	2288
Figs	½ c.	2124
Oregano leaf, dried	¼ tsp.	2001
Prunes	4 pitted	1848
Pomegranate	½ pomegranate	1654
Turmeric	¼ tsp	1592
Raspberries	1 cup	1510
Brussels Sprouts	6	1236
Green Tea	1 teabag, steeped 5   mins	1200
Raisins	¼ cup	1019
Spinach, steamed	½ cup, cooked	1089
Kale	½ cup, cooked	1150
Oatbran	1/2 cup	992
Orange	1	982
Plum, dark purple	1	949
Cabbage, purple	½ cup	924
Cranberries	½ cup	831
Broccoli Florets	½ c. cooked	817
Parsley, dried	¼ tsp.	743
Beets	½ cup, cooked	715
Spinach, Raw	1 cup	678
Basil leaf, dried	¼ tsp	675
Cantaloupe	½ melon	670
Beans, baked	½ cup	640
Plum, red	1	626
Grapefruit, pink	½	580
Pepper, Red	1 med. Pepper	540
Watermelon	1/16th,   10” diameter	501
Kiwi	1	458
Cherries	10	455
Asparagus	8 spears	900
Beans, Kidney	½ cup, cooked	400
Eggplant, with skin	½ cup, cooked	386
Onion	½ cup chopped	360
Corn	½ cup cooked	330
Yam or sweet potato	½ cup cooked	301
Pumpkin	½ cup mashed	301
Apple	1 medium	300
Peas, frozen	½ c. cooked	291
Ginger, ground	¼ tsp.	288
Banana	1	252
Applesauce	½ cup	250
Mango	1/2 cup	246
Potatoes	½ cup cooked	244
Cauliflower	½ cup cooked	234
Tomato	1 medium	233
Zucchini	½ cup, cooked	230
Pear	1 medium	222
Leaf Lettuce	10 leaves	200
Tofu	½ cup	195
Squash, yellow	½ cup, cooked	183
Grapes, red	10	177
Apricots	3	175
Carrots, cooked	½ cup	160
Tomato sauce	¼ cup	149
Avocado, Florida	½	149
Peach	1 medium	137
Green beans	½ cup cooked	125
Melon, honeydew	1/10th	125
Lettuce, iceberg	5 large leaves	116
Carrots, raw	½ cup	115
Grapes, white	10	107
Cabbage, white	½ cup	105
Celery	½ cup, diced	60
Cucumber	½ cup, sliced	28

Fruity Coleslaw

This is a refreshing warm weather salad.  It has good for you low-sugar fruits, and our cruciferous friend the green cabbage.  4 cups or 1 16 oz. package shredded green organic cabbage 2 carrots, grated or strips 1 Granny Smith organic apple, cut into matchsticks 1 just ripe organic pear,  cut into matchsticks 1 c. sliced organic strawberries 1/3 c. lemon juice 2 Tbs. Vegenaise 1 Tbs. Xylitol or 2 packets Stevia 2 tsp. poppy seeds 1 tsp. Dijon mustard 1/2 tsp. salt

Combinethe cabbage and fruit in a large bowl.  Whisk lemon juice and the rest of the ingredients in a small bowl.

Pour dressing over slaw and toss gently.  Serve immediately.

Makes about 7 cups

~ Buon appetito! ♥

Boost Your Immnue System with Mushroom Soup

This homemade soup captures some of the anti-cancer features of more expensive immune-enhancing soups.  Unlike Sun Soup, it is inexpensive and tasty. Medicinal mushrooms have been shown to improve specific immune markers and contribute significantly to healing processes by stimulating the body’s immune system. They contain high concentration of fiber and act as prebiotic, antioxidant, and antibiotics. They hold anti-hyperlipidemic, hypotensive, and hypoglycemic ability in addition to helping many health conditions such as asthma, ulcers, and kidney inflammation.

Read more about the health benefits of mushrooms here.

Mega Power Mushroom-Lentil Soup

• 1/4 lb. shiitake mushrooms
• 1/4 lb. maitake mushrooms
• 1/4 lb. oyster mushrooms
• 1 1/2 c. dried mung beans (pre-soak)
• 1 1/2 c. dried French lentils (pre-soak)
• I/4 head green cabbage, sliced in strips
• 1 large onion, diced
• 2 leeks, chopped
• 5 cloves of garlic, crushed and peeled
• 2 carrots, peeled and sliced
• 1 Tbs. olive oil
• 4 c. purified or spring water
• Sea salt or Tamari to taste

NOTE: If you cannot find fresh mushrooms, dried mushrooms are widely available, in the market or over from the Internet. Pre-soak until they are soft, then sliced. Also pre-soak the mung beans and lentils.

Peel the garlic cloves, crush them with flat side of knife.  Wait 10 minutes, and then mince them.

Add the garlic and all the remaining ingredients and cook at a slight boil for two hours, stirring occasionally. Season with reduced-sodium tamari (soy sauce). Try pureeing in a blender. Refrigerate surplus after eating.

Consume one cup of this soup per day, 3-4 times per week.  You may add any other fresh, organic vegetables.

~ Bon Apetit! ♥

Broccoli, Cauliflower, Cabbage (Organic)

  These are all members of the cruciferous vegetable family which are notable for their high amounts of glucosinolates. Glucosinolates are a class of compounds that work by releasing two anticancer compounds, isothiocyanates and indoles. These are the active compounds that prevent the activation of carcinogenic substances and are of critical importance in fighting the spread of disease. Broccoli contains an anticancer phytochemical that increases the body’s ability to get rid of toxic substances linked to the development of cancer. It is also capable of inducing cancer cell death.  It is also believed to reduce the occurrence, number, and size of certain tumors. The Indole 3-carbinol (I3C) in broccoli, plays a role in reducing cancer growth in  cancers which are estrogen dependent, like uterine, breast and cervical cancers.

It is always important to buy fresh organic vegetables. To preserve the integrity of their anticancer properties, veggies should be either lightly steamed or stir-fried over medium heat in a little oil mixed with water.