Ah, March! Makes me think of two things. First of all, it usually does “come in like a lion and go out like a lamb”, and so we can look forward to some nice weather, bird songs, flowers blooming, trees budding. Secondly, there is St. Patrick’s Day with the “wearin-o-the-green” and St. Patrick’s Day food. For good old plant-based-diet me, perhaps it should be the “eatin-o-the green”!! So, I thought about green foods that could be prepared for St. Patrick’s Day that would be tasty, pretty, and healthy. One of the foods I thought of was cabbage (minus the corned beef – which isn’t really good for you).
Cabbage is a vegetable in the cruciferous family, which has very powerful anti-cancer effects. Other members of the cruciferous family include cauliflower, broccoli, Brussel sprouts, kale, collards, arugula, bok choy, to name a few. Dr. Joel Fuhrman considers leafy green vegetables as the “king of all foods.” When cabbage is fermented, as in real sauerkraut or kimchi, it helps support good bacteria (called the microbiome) of the intestinal tract. It is also loaded with vitamins, minerals, and antioxidants as well as being rich in both soluble and insoluble fiber. Cabbage contains vitamin K, which is a co-factor for enzymes that are responsible for normal blood clotting and aids in keeping bones strong. The main caution is that if someone is on blood thinners, that person must maintain a consistent level of vitamin K each day. Shredded cabbage can be added to salads, made into cole slaw, and added into soups, stews and stir fries. It is also inexpensive. I have included two cabbage recipes in this blog, each quite different.
The other green food I thought of was green peas because of their bright green color. So, I will give you a recipe for a beautiful, tasty, nutritious green pea and mint soup. Green peas have a great deal of nutritional value; they contain vitamins A, K, C, Thiamine (B1), folate, magnesium, iron, and phosphorous. They are in the legume family, which are plants that produce pods with seeds inside them and are composed of complex carbohydrates, protein, and fiber.
I hope you enjoy these healthy additions to your “wearin-o-the green” day!
Recipes:
Braised Cabbage and Apples
Ingredients
- 6 Tablespoons vegetable broth (I used Better than Bouillon, sautéed onion)
- 1 onion finely chopped
- 1 small head of green cabbage
- 2 apples cored and sliced
- 3 Tablespoons vinegar (white, cider, or rice wine)
- 1 Tablespoon agave nectar or maple syrup
- 1/2 teaspoon caraway seeds
- Salt and pepper to taste
Instructions
- Cut the head of cabbage into quarters, remove the core, slice thinly.
- In 6 tablespoons of vegetable broth, saute onions until slightly brown.
- Add the cabbage, sliced apples, vinegar, caraway seeds, and salt and pepper.
- Cover and cook slowly, stirring frequently until cabbage soft and fully cooked. To keep from sticking to the pan, add small amounts of broth as necessary.
Notes
Hot and Sour Chinese Cabbage Salad
Ingredients
- 1 head of bok choy or napa cabbage
- 6 Tablespoons water for water sautéing
- 1 teaspoon salt
- 1/2 cup white vinegar
- 1/2 - 1 teaspoon crushed red pepper flakes, depending on how spicy you like
- 2 teaspoons sugar or equivalent of other sweetener
- 2 Tablespoons whole wheat flour
Instructions
- Cut off the root end of cabbage/bok choy, wash leaves in cold water. I used bok choy.
- Bunch leaves up and cut into 3/4 inch slices.
- Put 6 tablespoons of water into a large sauté pan. Turn heat to high and when the water starts to bubble, add the bok choy/cabbage and stir for 1 minute.
- Sprinkle 1 teaspoon salt over cabbage and stir for 10 seconds, just enough to mix in the salt.
- Add 1/2 cup white vinegar and 1/2 -1 teaspoon crushed red pepper flakes. Stir and cook 30 seconds then reduce the heat to low.
- Cover pan, simmer for 2 minutes.
- Add 2 teaspoons sugar or equivalent other sweetener, stir to mix for 10 seconds.
- Add 2 Tablespoons whole wheat flour a little at a time to thicken the sauce. Stir for 30 seconds
Notes
Fresh Pea Soup with Mint
Ingredients
- 5 cups fresh or frozen green peas if frozen, 5 cups = 24 ounce bag
- 4 large green onions finely chopped (white and green parts)
- 1 large onion finely chopped
- 2 stalks celery finely chopped
- 5 cups of broth*
- 1/2 cup chopped fresh mint
- Salt and pepper to taste
- * I use Better than Bouillon, broth, vegetable, to make my broth. Because it is so salty, I use 3-4 teaspoons to the 5 cups of water for this recipe. You might find that you do not have to add any additional salt.
Instructions
- Take the peas out of freezer and allow to rest in the sink to thaw some.
- Use two Tablespoons of water or broth to sauté scallions, onion, and celery in a large pot over low heat. Cover and cook for 30 minutes over low heat, checking to be sure the vegetables are not sticking to the bottom of the pan. If necessary, add more water or broth, a Tablespoon at a time.
- Add 5 cups of broth, bring just to a boil, then turn the heat down and simmer for 30 minutes more.
- Turn off the heat and allow the broth mixture to cool slightly, then add the peas and mix well. Taste a couple of peas to be sure they are completely thawed and warmed through.
- Add the mint, cover and cool down.
- Puree the soup in the blender in batches, being sure to remove the plastic insert in the lid to allow any hot steam to escape (I cover the opening with a kitchen towel to keep it from splashing).
- If serving the soup immediately, place back in the cooking pot and warm it gently. If not serving the soup immediately, chill in refrigerator.
Notes
