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1/2 head of shredded cabbage 1 can of green or yellow beans 1 can of whole mushrooms (Or one package of fresh) 1 can of stewed tomatoes 1 can of green giant sweetlet peas 1 pound of small carrots 2 green bell peppers (Diced) 2 container or 2 cans of fat free beef broth 1 teaspoon of ground black pepper (or to taste) 1 package of Lipton Chicken Noodle Soup Mix
Sturdy, abundant and inexpensive, cabbage is a longstanding dietary staple throughout the world and is so widely cultivated and stores so well that it is available throughout the year. However, it is at its best during the late fall and winter months when it is in season.
*Optimize Your Cells' Detoxification / Cleansing Ability *Promote Gastrointestinal Health *Promote Women's Health *Peptic Ulcer Treatment *Red Cabbage Protective against Alzheimer's Disease *Cardiovascular Benefits
How to Select and Store
Choose cabbage heads that are firm and dense with shiny, crisp, colorful leaves free of cracks, bruises and blemishes. Severe damage to the outer leaves is suggestive of worm damage or decay that may reside in the inner core as well.
There should be only a few outer loose leaves attached to the stem. If not, it may be an indication of undesirable texture and taste. Avoid buying precut cabbage, either halved or shredded, since once cabbage is cut, it begins to lose its valuable vitamin C content.
Keeping cabbage cold will keep it fresh and help it retain its vitamin C content. Put the whole head in a plastic bag in the crisper of your refrigerator. Red and green cabbage will keep this way for about 2 weeks while Savoy cabbage will keep for about 1 week.
If you need to store a partial head of cabbage, cover it tightly with plastic wrap and refrigerate. Since the vitamin C content of cabbage starts to quickly degrade once it has been cut, you should use the remainder within a couple of days.
Tips for preparing cabbage:
Even though the inside of cabbage is usually clean since the outer leaves protect it, you still may want to clean it. Remove the thick fibrous outer leaves and cut the cabbage into pieces and then wash under running water.
If you notice any signs of worms or insects, which sometimes appears in organically grown cabbage, soak the head in salt water or vinegar water for 15-20 minutes first. To preserve its vitamin C content, cut and wash the cabbage right before cooking or eating it. Since phytonutrients in the cabbage react with carbon steel and turn the leaves black, use a stainless steel knife to cut.
To cut cabbage into smaller pieces, first quarter it and remove the core. Cabbage can be cut into slices of varying thickness, grated by hand or shredded in a food processor.
Proper cabbage preparation and cooking methods are essential for receiving its cancer-preventive effects:
Cabbage's anti-carcinogenic glucosinolates are formed by the activity of myrosinase enzymes, which are released when cabbage is sliced or chopped. Cooking denatures the myrosinase enzyme, thus stopping the production of glucosinolates.
Research (discussed above in the Health Benefits section) has found that the association between frequently eating cabbage and a significantly reduced risk of breast cancer is only seen with raw and short-cooked cabbage foods (steamed cabbage and sauerkraut), not long-cooked cabbage recipes(hunter's stew, cabbage rolls, pierogi). To promote the production of the most glucosinolates, slice or chop your cabbage and let sit for 5-10 minutes before cooking, and cook lightly, steaming or sautéing for 5 minutes or less.
Cabbage leaves are a great way to inspire leftovers. Spoon some leftovers such as rice salad or a vegetable mixture onto the center of a cabbage leaf and roll into a neat little package. Bake in medium heat oven until hot. Enjoy your easy and healthy version of stuffed cabbage, a traditional eastern European dish.
Braise red cabbage with a chopped apple and red wine. This is a child-friendly dish, since the alcohol (but not the flavor or the flavonoids) will evaporate.
Combine shredded red and white cabbage with fresh lemon juice, olive oil, and seasonings such as turmeric, cumin, coriander and black pepper to make coleslaw with an Indian twist.
Sauté cabbage and onions and serve over cooked buckwheat for a hardy side dish.
Use shredded raw cabbage as a garnish for sandwiches
How to enjoy?
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