A Recipe Makeover

This week’s assignment for my Cooking Lab, ‘Cooking with Whole Foods’ was to makeover a recipe of my choice and turn it into a healthier version, explaining my rationale. We are not allowed to use an actual recipe for our makeover dish, so you have to do your best to come up with a recipe of your own. I chose to makeover the ‘nom nom burger’.

Original Dish

Nom, Nom Burger from Holstien’s

Nom Nom Burger w Descr.

INGREDIENTS and COOKING METHOD (Taken from their menu or estimated)

  • Kobe Beef (Broiled)
  • Cheddar Cheese (Melted)
  • Thousand Island Dressing (Mayonnaise, Egg, Cream, Ketchup, Mustard, Worcestershire Sauce, Lemon Juice, Paprika, Vinegar)
  • Potato Chips (Deep Fried and served inside the bun)
  • Bun

ON THE SIDE

  • French Fries (White Potatoes Deep Fried)
  • Onion Rings (Deep Fried)
Here is my Recipe makeover. I tested it out and it turned out pretty darned well and made for a tasty meal! One of the things that the instructor emphasized in class, is that all recipes are really just a template. You can substitute ingredients based on what you have available in the pantry or refrigerator, to work around food allergies or intolerances, or simply because you like another ingredient better. A recipe is just a guide, so if you fancy giving these a try, feel free to switch out any of the ingredients you like. You could use a different bean or use a variety of beans. You could try some different veggies or put a different twist on the flavor with your favorite spices. Have fun and be creative!

Chickpea & Veggie Burger

Version 2

INGREDIENTS

CHICKPEA BURGER (Replaces Kobe Beef Burger) Makes 6 -8 Burgers)

  • 1 cup dried Chickpeas (Washed and Sorted, Soaked Overnight and Cooked with Kombu (to improve digestibility)
  • 1-2 tablespoons Olive Oil
  • 1 Onion, medium dice (sautéed in olive oil)
  • 2 cloves Garlic, minced
  • Salt, two pinches
  • 1 tsp Cumin, 1 tsp Cardamom and ½ tsp Chili Powder
  • 1 Roasted Red Pepper, fine dice (roasted in oven, skin removed)
  • 10 Sundried Tomatoes, diced (rehydrated)
  • 4 Carrots, grated
  • 3 tablespoons of flaxseed to ½ cup of water OR 1 egg
  • Parsley, minced ¼ cup
  • 1 tablespoon Coconut Oil
Version 2 Version 2 Add chickpeas to food processor and pulse, retaining some texture. In a large bowl mix the chickpeas, carrots, roasted red pepper, sundried tomatoes, parsley, flaxseed mix (or egg). Heat the oil in a sauté pan, add the onion and a pinch of salt, stir well. Sweat the onions, add the garlic, cumin, cardamom and chili powder to release flavor. Add to bowl with rest of the ingredients. Mix well. Form patties by hand. Heat the coconut oil in a sauté pan and add the burger patties. Cook for approx. 3 minutes each side.

SWEET POTATO FRIES - BAKED (Replaces French Fries)

  • 1-2 tablespoons Olive Oil
  • 2 Sweet Potatoes, ¼ inch baton shape
  • Salt, pinch
  • Paprika, ½ teaspoon
  • Cover a baking sheet with parchment paper, add olive oil. Add sweet potatoes and coat with oil. Sprinkle with salt and paprika. Bake in the oven (400 degrees for approx. 20 minutes).

SWISS CHARD (Replaces Onion Rings)

  • 1 bunch Swiss Chard, chiffonade
  • 1 Onion, diced
  • 1-2 tablespoons Olive Oil
  • 1 – 2 tablespoons Lemon Juice
  • Salt, pinch
Heat the oil in a sauté pan, add the onion and a pinch of salt, stir well. Sweat the onion until translucent. Add the Swiss chard and a small amount of water, simmer with the lid on until Swiss chard is tender. Season with lemon juice and add more salt if needed.

AVOCADO DRESSING (Replaces Thousand Island Dressing)

  • 1 Avocado
  • Garlic Powder, ¼ tsp
  • Lemon Juice
  • Add the avocado, garlic powder and lemon juice to a food processor. Process till smooth and creamy.
Version 2 I chose to makeover the burger with chickpeas because according to Jukanti, Gaur, Gowda and Chibbar (2012) they are an excellent source of carbohydrates, protein and fiber and their protein quality is deemed superior than that of other pulses. In addition, they state that chickpeas are a great source of unsaturated fatty acids such as linoleic and oleic acids, giving them a variety of potential health benefits, including potentially positive effects on diseases like cardiovascular disease, type 2 diabetes and cancer. This high fiber heart-healthy food is an excellent substitute for the high calorie, high saturated fat content of the Kobe beef. In addition, the burger has the added benefit of three vegetables high in carotenoid antioxidants (the carrots, red pepper and tomatoes). Johnson (2002) explains the many health benefits offered by dietary carotenoids, including decreased risk of various diseases including cancer and eye disease. Wittenberg (2013) talks about the importance of having the right type of fat in your diet for ideal health, like the healthy mono-unsaturated fat found in avocado, in addition to reducing your intake of saturated fats like those found in thousand island dressing, making this a healthy switch. The baked sweet potato fries are a healthier alternative to the deep fried restaurant version. I chose to replace the deep fried onion rings with the beautiful and nutritious Swiss chard. Wittenberg (2013) explains that chard is a member of the cruciferous vegetable family known for it’s immune boosting, disease-fighting abilities. Swiss chard’s rich colors are packed with health promoting phytonutrients, Wittenberg (2008). Including vegetables in the burger and as a topping also helps a person easily increase the amount of servings per day they are consuming. This recipe utilizes a variety of real, whole foods, herbs and spices using healthy methods of preparation. It is a more nutritious, health supporting, balanced meal and yet still satisfies a person’s craving for a burger, fries and a creamy topping. Please let me know if you try out this recipe and what substitutions or changes you make. Maybe you already have a recipe you’ve made over in some way that you’d like to share. We’d love to hear! email_signoff1
Please let me know if you try out this recipe and what substitutions or changes you make. Maybe you already have a recipe you’ve made over in some way that you’d like to share. We’d love to hear!
References
Johnson, E. J. (2002), The Role of Carotenoids in Human Health. Nutrition in Clinical Care, 5: 56–65. http://doi.org/10.1046/j.1523-5408.2002.00004.x
Jukanti, K., Gaur, P.M., Gowda, C.L.L. and Chibbar, R.N. (2012). Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review. British Journal of Nutrition, 108, pp S11-S26. http://doi.org/10.1017/S0007114512000797
Wittenberg, M. (2008). New Good Food: Shopper’s Pocket Guide to Organic, Sustainable, and Seasonal Whole Foods, pp 11. New York: Ten Speed Press. ISBN 978-1580088930
Wittenberg, M.M. (2013). The Essential Good Food Guide: The Complete Resource for Buying and Using Whole Grains and Specialty Flours, Heirloom Fruits and Vegetables, Meat and Poultry, Seafood and More, pp 24-25, pp 217-219. New York: Ten Speed Press.
ISBN 978-1607744344
 

Morning Sunshine: Why you should start your day with “Lemon Water”

DSC_0222 If you start your day right, chances are you will keep that theme going! This simple Daily Measure is a small change anyone can make to their routine, and one that comes with long-term health benefits. The first thing I do in the morning is to drink a cup of warm water with lemon. I’ve been doing this for a couple of years now and it has become an essential part of my routine. I know this habit plays an important role in my continuing good health and therefore I make it a priority! There are SO many benefits to drinking warm lemon water but I am going to focus on what I consider the most valuable. Here are my top 6!

Hydration

You’ve just woken up from 7-8 hours of sleep (I hope!) and your body is dehydrated. Warm lemon water is the perfect way to rehydrate, and get your body and mind going for the day. Warm water is kind to the system, and doesn’t shock your body awake like cold water does.

Liver Lover

While you’re sleeping, restoring and repairing, your liver is busy, busy!! Your liver is the main detoxing organ in the body and is responsible for so many vital functions that support good health, so it’s crucial that we give it all the help we can to do it’s job right! The liver can make more enzymes out of lemon juice than any other food. Lemon water cleanses the liver and stimulates it to release toxins and flush them out of your body. Bye, bye!

Digestion

The citric acid in lemons interacts with other enzymes and acids to stimulate the release of gastric juice, which aids digestion. Good digestion allows your body to absorb the nutrients it needs to operate at it’s best. It can also help relieve symptoms of indigestion such as heartburn and bloating.

Immune Support

The vitamin C in lemons gives your immune system the boost it needs to keep you healthy and fight off infections. With cold and flu season upon us, this is a great reason to start this healthy habit now!

Skin

By supporting the body in detoxing and improving the digestion, lemon water can lead to clearer skin. The vitamin C in lemon also boosts collagen production to create smoother, healthier skin. The antioxidant properties in lemon help fight free radical damage, which is responsible for the symptoms of aging. (My personal fav!) 

Weight

Lemon water is an ally in maintaining a healthy weight and can aid in weight loss, when included along with other healthy habits. The pectin fiber in lemons also helps suppress hunger cravings.

Here’s how I make mine

Daily_Measures_Alison_Drake_lemon_water
  1. I turn on the electric kettle (which I cannot live without) but if you don’t have one, you can just boil water on the cooktop.
  2. I start with half a cup of room temperature filtered water.
  3. Squeeze half a lemon into the cup. I have several different lemon squeezer options in the kitchen because we use lemons all the time, but if you don’t have one, just give it a good squeeze with your hands and use a fork to help get all the juice out. This is how I do it when I’m travelling :) If you’re doing it this way, be sure to strain the seeds!
  4. Next, I top up the cup with the hot water from the kettle. This creates the perfect temperature for drinking and also allows your body to gain the most benefits.
My latest accessory (and I DO love an accessory) is the addition of a glass straw. I’ve read conflicting reports about how the citric acid from lemons can affect the enamel on your teeth. Some say it does, some say you would have to drink huge amounts for this to happen. So, I’ve decided to add the straw, just in case. Another simple solution to this potential issue is just to rinse your mouth with water afterwards.

Confessions

As I typed my “how to” a little spark of guilt arose in me, and I feel I must share how I really drink my warm lemon water MOST mornings! My amazing husband Randall makes me warm lemon water (to my simple recipe above) and brings it to me in bed. I know!! I must have done something pretty fabulous in a previous life to deserve this sort of treatment. I almost feel bad sharing this, and yet I‘d feel equally bad saying I make it for myself every morning! I DO make it on the occasional morning when Randall has a ridiculously early meeting and I need a wee lie in. Do you already drink warm lemon water in the morning? How do you feel it’s affected your health? If you don’t already drink it, would you be up for a 14 day challenge to add it to your routine? I’d love to hear how it goes and what benefits you see and feel! Please do share! email_signoff1

Go with the flow! The Benefits of Eating What’s In Season

I think we would all agree that’s its easier to be in the natural flow of things than trying to fight against it. This is just as true when it comes to eating. Sometimes we have to be reminded to change our diet with the season. So many of us eat the exact same thing for breakfast everyday, don’t vary our lunches very often and have a few go-to dinner recipes. This does make our busy lives just a little easier. However, let’s keep the seasons in mind and try to follow the natural order of things. Our ancestors would eat with the season, not because they were trying to be fashionable but because they simply didn’t have a choice. They didn’t expect to be eating peaches in the winter and Brussels sprouts in the summer. Technology and our modern food system allow us access to most foods all year round and grocery store shelves don’t vary that much from season to season anymore.
Eating seasonally is simply trying to include foods in your diet that are grown at the same time of the year that you actually eat them.
Eating seasonally is good for your health, the planet and can save you money! IMG_1092

Higher Nutritional Content

Produce harvested and eaten at its peak generally has more vitamins, minerals and antioxidants than produce harvested before it’s really ready and then shipped long distances. You know what a big fan I am of those free-radical fighting antioxidants helping to keep our bodies free from disease! Foods that are grown out of season are often sprayed with all sorts of chemicals to help them survive in a growing season that’s not natural for them. Therefore, these foods are often full of pesticides, waxes, preservatives and other chemicals that are used in order to make them look fresher than they are. YUK! More preservatives = Less nutritional value

Flavor

Fruits and vegetables just taste better when they’re eaten in season. A great example is the perfect, juicy tomato ripened by the summer sun versus the bland, not so juicy green house grown winter version

Variety is the spice of life

When we eat for the seasons we naturally get a broader variety of foods in our diet. This can encourage us to try new things and consequently, expand our palate. This can also help create a more well-rounded and better balanced diet. Nature knows best and seasonal foods often harmonize with our nutritional needs. In winter we are provided with foods that help keep us warm and in summer with foods to cool our body down and keep us hydrated. So as winter approaches, think about replacing that lunch salad with a bowl of hearty soup. Eating seasonally also allows us to rotate the foods we eat which may help prevent us from developing food intolerances to certain foods and reap the health benefits of a diverse diet that is naturally detoxifying. IMG_1020

Value for money

When a food is in season, and plentiful its also usually less expensive. When it’s out of season it can cost a small fortune. Think about the teeny wee tub of blueberries that costs double what it did a couple of month ago. Ouch! When you buy what’s in season, you’re buying that food at the peak of its supply and it costs less for farmers and distribution companies to harvest and deliver to your grocery store or local farmers market. Out of season food either grown in an unnatural environment or shipped half way around the world is not only not as good for your health but can break the bank.

Save the planet

By eating seasonally this often in turn means you’re eating more locally grown produce. This not only helps support local farmers and your community, it also cuts down on fuel costs and pollution. IMG_0880

Harmony

Eating with the season connects us to the calendar, the earth and each other. We can recall or look forward to the activities associated with certain foods such as blueberry picking with a friend or a special seasonal family dinner.

Balance

As with everything, we shouldn’t get too hung up on trying to eat “perfectly” with every season.   Yes, there are health benefits to this food movement, but stressing out over it will reduce those benefits enormously. Just keep the seasons in mind and try to work with them and not against them. If you love a certain fruit or vegetable that’s out of season, it’s not a crime to eat it, but keep in mind that there might be a seasonal or local alternative that’s just as delicious and good for you!

Hearty Winter Vegetable Soup

Talking of expanding our vegetable horizons, Tania from The Cook's Pyjamas www.thecookspyjamas.com created this recipe to do just that – try new winter veggies! http://thecookspyjamas.com/hearty-winter-vegetable-soup/ Hearty-Winter-Vegetable-Soup-3

Roasted Winter Vegetables

Jamielyn from I Heart Naptime www.iheartnaptime.net takes you step-by-step through how to roast the perfect veggies! http://www.iheartnaptime.net/roasted-winter-vegetables/ roasted-winter-vegetables-7-e1358487693365 Do you feel like you already eat with the seasons? Or want to give it a try? Share below any tips of favorite foods you enjoy at this time of year. email_signoff1

Pumpkin: Beyond the Pie

Cups_of_Prevention_Alison_Drake_pumpkin2

Pumpkin

This time of year pumpkins are everywhere, usually either adorning front door steps or being readied as a lantern for their Halloween outing. Pumpkins next big hurrah will come on Thanksgiving Day (here in the U.S.) when pumpkin pies will be on most holiday tables. Once Thanksgiving is over, poor pumpkin gets forgotten about for the next 11 months. Well it’s time that changed! This healthy cancer-fighting food should be included in your diet in more than just a yearly pie. Pumpkins are actually a fruit and belong to the squash family along with some popular varieties like acorn, butternut and spaghetti squash.

How can pumpkin help fight breast cancer?

What elevates pumpkin to superstar status is its magical combination of carotenoids. Pumpkin contains one of the richest sources of bioavailable carotenoids known. Its super cute color isn’t just for looks! Carotenoids give fruits and vegetables their deep orange, yellow or red color.
Foods rich in carotenoids have been associated with a wide variety of health benefits and disease fighting capacity. They have been shown to decrease the risk of several different cancers, including breast cancer. These carotenoids can reduce precancerous cell changes that may lead to the formation of breast cancer. Also, women with the highest blood carotenoid levels have a reduced risk for breast cancer.
Pumpkin is also packed with fiber. Studies show that women who eat higher amounts of dietary fiber reduce their risk for breast cancer compared to those who eat less. Pumpkin is also a highly nutritious, low calorie food, which can help keep your weight stable. Maintaining a healthy weight also reduces your breast cancer risk. Fresh pumpkin contains just 30 calories per cup! Crazy! Let’s not forgot about the seeds! Pumpkin seeds are a rich source of dietary zinc, which is important for immune function. Adequate amounts of zinc are also necessary for the production of enzymes that digest our food. Enzymes play a vital role in helping with absorption of nutrients and protein, therefore promoting overall health while reducing your cancer risk. Unlike fresh pumpkin, pumpkin seeds are higher in calories, about 285 calories per cup, so keep that in mind when using them. They’re healthy, nutritious calories though :)

Added Benefits

The nutrients in pumpkin are truly amazing. Pumpkins contain disease-fighting nutrients like potassium, magnesium, vitamins A, C and E. The pumpkin seeds contain protein, potassium, magnesium, zinc, iron and fiber and offer many health benefits including, strengthening your metabolism, boosting your immune system, detoxifying the body, protecting your bones, boosting heart health, reducing inflammation in the body and helping with kidney stones. If you’re feeling wired and stressed after a long day, pumpkin seeds can help to calm you down and allow you to get a good nights sleep. Pumpkin seeds are a rich source of tryptophan and magnesium, both of which are associated with sedation and calming qualities. Reach for pumpkin seeds to help you achieve the restful sleep you need! I just have to confess, that while writing this, I found myself reaching into the pantry for my bag of pumpkin seeds. I’m trying to push the bag away…they are just a wee bit more-ish :) This is the perfect time of year for pumpkin and there are so many delicious, simple ways to prepare it. If you haven’t tried to use fresh pumpkin for cooking before, why not give it a try, as fresh pumpkins are plentiful at the moment. If you do buy it canned, make sure it’s the pure pumpkin version and not the sugar laden pie mix variety. Danger! Pumpkin seeds can be enjoyed in so many ways. You can sprinkle them on salads, add them to sautéed veggies, toss them in to cereals or granola and even add them to your veggie burger mix!

Pumpkin Quinoa Chili

This savory pumpkin recipe from Julia at Julia’s Album www.juliasalbum.com would make a nice, healthy change from your usual chili! http://juliasalbum.com/2015/01/pumpkin-quinoa-chili/ 16030350749_dc6924ef83_c

Pumpkin Breakfast Cookies

A grab and go breakfast option from Regina at Leelaliscious www.leelaliscious.com. http://leelalicious.com/pumpkin-breakfast-cookies/ Pumpkin-Cranberry-Breakfast-Cookies

Protein Pumpkin Shake

A healthy, delicious shake from Liz at Love Grows Wild www.lovegrowswild.com http://lovegrowswild.com/2014/09/pumpkin-protein-shake/ Pumpkin-Protein-Shake-final

Simple Pumpkin Soup

And because I can’t seem to end without a soup… this one is delicious from Dana at Minimalist Baker www.minimalistbaker.com. http://minimalistbaker.com/simple-pumpkin-soup/#_a5y_p=2741230 SIMPLE-Pumpkin-Soup-with-Sesame-Kale-Topping-vegan-glutenfree Dana also takes you through step-by-step accompanied by beautiful photos, how to roast your own pumpkin. Happy Halloween! Do you have a favorite pumpkin recipe or a special memory of pumpkins at the holidays? Share below. email_signoff1

Ginger: Ginger Galore!

Cups_Of_Prevention_Alison_Drake_ginger

Ginger

Ginger has been used for thousands of years in Chinese and Indian medicine systems and has long been treasured for its aromatic, culinary and medicinal properties. Ginger actually comes from the root of the ginger plant, hence its gnarly, root-like appearance. This spicy, aromatic herb is probably best known for providing relief from nausea and motion sickness, but more recently it’s being studied for its cancer prevention properties. Ginger contains several components shown to have anti-cancer effects including gingerols and shogaols. Gingerols are a powerful anti-inflammatory and are also responsible for giving ginger its distinctive flavor. Shogaol is also an anti-inflammatory and has been shown to suppress cancer cell invasion in breast cancer cells. Shogaol has also been to shown to promote breast cancer cell death while also protecting healthy cells. Both raw and cooked ginger, appear to provide these benefits against breast cancer.
The powerful anti-inflammatory effects of ginger alone make it an ally in cancer prevention. We know that inflammation can be at the root of many different cancers. Ginger has shown particularly great promise in fighting colon cancer and ovarian cancer.
If possible choose fresh ginger over the dried version, as it contains higher levels of gingerol and anti-inflammatory compounds, not to mention the fresh flavor is fantastic! Ginger can also alleviate the nausea caused by chemotherapy. SPECIAL NOTE: Always ask your doctor about adding in anything new to your diet, especially when going through any type of treatment.

Added Benefits

Ginger contains numerous compounds that have been shown to have antioxidant, anti-inflammatory, antimicrobial, antiviral, antifungal and anti-arthritic effects. Amazing! It can also help relieve muscle aches, headaches and migraines. Ginger is also very effective at treating colds, coughs, bronchitis and the flu. This is where a nice cup of warm ginger and honey come in! Ginger has been traditionally used to aid in digestion and is added to many Asian dishes for this purpose. It can also treat a stomach upset and as mentioned before nausea of any kind! You don't have to use very much to receive its beneficial effects. For nausea, ginger tea made by steeping one or two 1/2-inch slices (one 1/2-inch slice equals 2/3 of an ounce) of fresh ginger in a cup of hot water will likely be all you need to settle your stomach. Fresh ginger can be stored in the refrigerator for up to three weeks if it is left unpeeled and will keep for up to six months in the freezer if stored unpeeled. So don’t be put off by that big piece of ginger root and think you won’t be able to use it all. Keep it in the freezer and it will be ready to grate or chop in to tea or any recipe whenever you need it. Ginger can be used in so many ways. It’s great in homemade juice, smoothies, salad dressings, soups, stir fries and so much more!

Honey Ginger Green Beans

Delicious and healthy in so many ways! From Aly at Cooking in Stilettos www.cookinginstilettos.com http://cookinginstilettos.com/honey-ginger-green-beans/ Honey-Ginger-Green-Beans-URL-2

Raw Gingerbread Cookies + Balls

A wee seasonal treat from Amanda at Raw Manda www.rawmanda.com http://rawmanda.com/raw-gingerbread-cookies-balls/?utm_source=community%20board&utm_medium=gingerbread&utm_campaign=pinterest  raw-gingerbread-cookie-balls-easy-recipe-glutenfree-lowfat-vegan

The Anti-Bloat Smoothie

This smoothie from Maryea at Happy Healthy Mama www.happyhealthymama.com really showcases gingers anti-inflammatory properties! http://happyhealthymama.com/2015/07/the-anti-bloat-smoothie.html#_a5y_p=4289208 Screen Shot 2015-10-30 at 8.11.06 AM

Carrot and Ginger Soup

I know I’m getting carried away with the soup recipes, but there are just so many fabulous ones, like this one from Marie at Citron Limette www.citronlimette.com, and it IS soup season :) http://citronlimette.com/recipe_archive/soups/carrot-and-ginger-soup/ Carrot-and-Ginger-Soup1 Do you have any fun or unusual ways you include ginger in your life? Share below. email_signoff1

Cabbage: Ravishing in Red

Cups_Of_Prevention_Alison_Drake_cabbage

Cabbage

Let’s face it…cabbage just isn’t sexy! It doesn’t receive all the attention the rest of the cruciferous vegetable family do, but it should! There are three main types of cabbage: green, red and Savoy. Red and green cabbage have a more distinctive taste and crunchy texture, while Savoy is more delicate. Bok choy and Chinese (Napa) cabbage are two other popular varieties. Bok choy has a mild flavor and Chinese cabbage with its pale green pretty ruffled leaves is perfect for salads.
When it comes to research on the outstanding health benefits of cabbage (and there are many) cancer prevention tops the list. Cabbage contains numerous substances with suspected or demonstrated cancer-fighting properties shown to be beneficial in several types of cancer including breast cancer.
Like its other cruciferous friends, cabbage contains indole-3-carbinol (I3C) which converts the stronger more dangerous type of estrogen to a safer, less active form of estrogen. When the stronger form of estrogen is most active in the body, it is more likely to promote tumor growth than the less active form. Research on cell cultures in the lab, have shown that I3C also inhibits growth of existing breast cancer cells. Another cancer fighting component in cabbage is sulforophane, an antioxidant that protects the body from DNA damage by fighting free radicals and also helps the body detoxify carcinogens. Green cabbage is the most commonly eaten variety of cabbage, but I’d love for you to give red cabbage a try if its not already part of your diet. Red cabbage is not only beautiful to look at but it also contains additional health benefits not found in green cabbage. You won’t be disappointed! The red pigment polyphenols called anthocyanins in red cabbage are what make it extra special. These anthoycanins give the red cabbage significantly more protective phytonutrients than green cabbage. They have been shown to have a protective, preventative and therapeutic role in a number of diseases including cancer. Despite having highlighted the red cabbage, the key to gaining the broadest health benefits from cabbage is to include all the different varieties in your diet. Cabbage is an inexpensive, high value vegetable that I hope you learn to love, if you don’t already!

Added Benefits

Cabbage is an excellent source of vitamin C, offering more than oranges, which are thought to be the richest source. Vitamin C is a powerful antioxidant that reduces free radicals in the body that can cause premature aging and can help with various skin disorders. Cabbage is also a rich source of beta-carotene that promotes good eye health. Cabbage is also a great source of vitamin K and has a huge amount of fiber. It is very low in calories and can aid in weight loss. It’s also been shown to help lower cholesterol, offer heart protection, relief from arthritis and protect bone health.

Sesame Carrot and Red Cabbage Stir Fry

The perfect fall stir-fry from Shundara at Savvy Naturalista www.savynaturalista.com http://www.savynaturalista.com/2013/10/15/sesame-carrot-and-red-cabbage-stir-fry/

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Winter Salad with Red Cabbage, Almonds and Oranges

This is as delicious as it is beautiful! From Kasia at My Full House www.my-full-house.com http://my-full-house.com/zimowa-surowka-z-czerwonej-kapusty-z-pomaranczami-i-migdalami/ 1f3121f8-d8d2-4a42-9c09-1c44c3949059 *Kasia is Danish now living in Poland. Be sure to scroll down to find the English version of the recipe – its worth it! I found this great little article called “Know Your Cabbage” in case you’d like to check some new varieties. From The Kitchn www.thekitchn.com http://www.thekitchn.com/know-your-cabbages-green-red-s-112856 What’s your favorite variety of cabbage? Share below. email_signoff1