CABBAGE – a Wonder Food (2 recipes included)

CABBAGE – a Wonder Food

Before my journey into healthy eating, I had no idea I’d enjoy cabbage so much.  I usually avoided it, because it seemed to aggravate my tummy issues (IBS/D).  It seemed anything that was “good for me” didn’t agree with me.  I have no scientific proof to reinforce what I believe now, but since giving up the “evil white villains”, such as white flour and white sugar, I am able to eat foods that are good for me, without exacerbating my IBS.  My belief is that those “evil white villains”, combined with foods that are good for me, such as fruits and cabbage, caused my previous issues. 

 I’m so grateful to be able to enjoy the good stuff, including two of my favorite cabbage recipes, without an adverse reaction!

Recipes are shown below.

 

HEALTH BENEFITS OF CABBAGE

 Cabbage is low in fat and rich in essential vitamins…

Natural antioxidants of vitamin A, vitamin C and vitamin K, all of which are known to protect against cancer, prevent heart disease and help reduce the bad cholesterol (LDL) levels in the blood.

Vitamin C helps the body develop resistance against infection.

Vitamin K helps decrease effects, and possible prevention, of Alzheimer’s disease. 

B Vitamins, such as pantothenic acid (B-5), pyridoxine (B-6) and thiamin (B-1) are an advantage of cabbage. 

(Side note – I used to take Vitamin B-6 supplements to help reduce cramps and headaches during “that time of the month”.)

Cabbage is loaded with minerals, such as calcium, potassium, manganese, iron and magnesium, which help control heart rate and blood pressure, as well as promoting nerve and muscle function.

Cabbage is a good source of dietary fiber, which aids in making sure the body’s digestive system functions at an optimum level.

And, there’s more…

•  Prevents cancer growth by triggering enzyme defenses to inhibit tumor growth
• Effective natural remedy for treating peptic ulcers
• Anti-inflammatory properties helps those suffering with pain from inflammation
• Helps boost and strengthen the immune system, so the body is able to fight against free radicals easier
• Protects against age-related macular degeneration and prevents cataract risk
• A diet, which includes cabbage, is a great choice for weight loss.  One cup of cooked cabbage contains only 35 calories.
• One cup of cooked cabbage contains only 8 grams of carbohydrates; and of the 8 grams, 2.8 come from dietary fiber, which promotes digestive health and aids in managing blood sugar levels
• Reduce the risks associated with Alzheimer’s disease
• Relieves constipation, because the high fiber content stimulates the digestive system
• Protects the skin from damage known to cause signs of again
• Relieves soreness in the muscles

Of course, nothing is perfect.  Consuming large quantities of cabbage may cause negative side effects, such as flatulence, diarrhea, hypothyroidism and medication interactions*.

*One of the potential medication interactions (when consuming too much cabbage) is the interference with blood-thinning mediations, such as Coumadin (Warfarin).  This is due to the high amounts of vitamin K, which is a vitamin that helps clot the blood. 

However, since I am taking Warfarin, I can tell you the importance of keeping your doctor (at your anticoagulation department) informed as to the amount of green leafy vegetable you are eating.  They will be able to adjust your dosage accordingly to avoid adverse side effects.

 Now that you understand some benefits of cabbage, below are two of my favorite healthy recipes.  ENJOY! 

 

RECIPE #1 –

Egg Roll in a Bowl a la Ginny

Serves:  4

Calories per Serving:  272

INGREDIENTS:

1 pk (18.4 oz) Hormel Pork Loin

Garlic salt

3 tsp. sesame seed oil

1 medium onion, chopped

3 cloves of garlic, chopped

1 tsp. ground ginger

1/4 cup soy sauce

1/4 cup chicken broth (low sodium)

6 cups cabbage, finely sliced or chopped

1 cup shredded carrots

1 can (8 oz) sliced water chestnuts

Black pepper, freshly ground

3 stalks green onions, finely chopped

DIRECTIONS:

• Rinse the pork loin with cold water, then trim off any fat

                (this should yield at least 1 lb pork).

• Cut pork into bite-size pieces, and brown in a large frying pan.
• Add the chopped onion and the sesame oil.
• In a small bowl, mix together chopped garlic, ginger and soy sauce, and add to the pan.
• Immediately add the cabbage and stir.
• Cook cabbage, stirring often, until all cabbage slightly wilts and reduces in size.
• Add shredded carrots and water chestnuts.
• Cook another few minutes.
• Turn off heat, and add chopped green onions and black pepper.
• Stir one last time and serve warm.

  

NOTES: 

• This can also be made with skinless chicken breast or lean turkey.
• Other ingredients can be added, such as bean sprouts.
• Items included above may be omitted, or included in larger or smaller quantities

(play with it – Yes, play with your food!).

·        This can also be served with rice, but that will increase the calories considerably; just as adding or changing the ingredients shown, will change the calories.

RECIPE #2 –

Cabbage and Ground Beef Unstuffed Cabbage Rolls

FYI - Instead of cooking in a large skillet, I prefer to use at least a 5 quart pot.

with love & gratitude,

Until next time.....

It's never too cold for ice cream

STRAWBERRY ICE CREAM Sugar-Free and EASY

http://younghomemakers.org/recipe/sugar-free-strawberry-ice-cream/

Just because you're eating sugar free doesn't mean you can't enjoy ice cream! Try this amazingly easy Sugar Free Strawberry Ice Cream recipe that doesn't require an ice cream maker!

Ice cream has been a favorite dessert of mine for as long as I can remember.  Did I say "dessert"?  Ice cream is good anytime.  I could make a meal out of it!

I think it was five years ago I was given an ice cream maker as a gift.  After that, there was always homemade ice cream in our freezer.  You will continue to find homemade ice cream in our freezer.  I still make it for my hubby and it's always ready for guests. 

When I began my journey to healthy eating, over a year ago, I decided to give up this sugar-laden full fat treat.  This was not an easy decision for me.  Of course, you must know my mantra by now - don't deprive yourself, but remember "moderation".  Occasionally I've been caught stealing a tiny spoonful, but that's rare.

This was such a struggle for me, at first.  But, as I've discovered many super yummy recipes for sugar-free ice cream, it's no longer difficult for me to pass up the homemade sugary goodness.

This strawberry sugar-free ice cream is one of my favorites, so I want to share it with you.  I hope you enjoy it as much as I do!

Although the instructions are for use with a food processor, I use my Ninja blender and it works just fine.

RECIPE ~

Servings:  2 or 4 (depending on the amount of ingredients used - see below*)

Prep Time:  10 minutes

Ingredients for 4*servings:

§  1-1/2 cups Frozen strawberries (approximately 10 berries)
§  2/3 cup Heavy Whipping Cream
§  3 Tbsp. Truvia Baking Blend sweetener
§  1 splash Lemon Juice
§  1-2 pinches sea salt

Ingredients for 2* servings:

§  3/4 cup Frozen strawberries (approximately 5 berries)

§  1/3 cup Heavy Whipping Cream
§  1-1/2 Tbsp. Truvia Baking Blend sweetener
§  1/2 splash Lemon Juice
§  1/2 to 1 pinch sea salt

OPTIONAL:  1/2 oz of softened cream cheese, 1/3 fat

Instructions

1. Place the frozen strawberries in a bowl of a food processor.

2. Sprinkle the sweetener over the strawberries.

3. Add in the lemon juice and salt.

4. Cover and lock your processor, and use pulses to combine, creating a

    mealy texture.

Do NOT set it to low or high power, as ice cubes and frozen fruits can damage the blades of your processor if you're not careful.

5. Once you no longer see recognizable strawberry chunks, drizzle in a little bit of heavy cream. Set your food processor to the low setting, and drizzle the remaining heavy cream in as it still runs.

6. Once all of the cream has been poured into the running processor, you should see a nice strawberry soft serve beginning to form. Run down the sides of the bowl with a silicone spatula and whirl again a few times, tasting and adjusting to your liking.

7. Serve immediately as a soft serve,

    or freeze for later use as a more traditional ice cream!

Enjoy!!!!  and remember... 

Life is like a bowl of ice-cream, it melts very quickly,
so enjoy it while it lasts.

Discover gratitude in every healthy bite


There will be more sugar-free deliciousness shared here soon.

Back to Healthy

Because I don't believe in depriving myself, I've recently been a little too forgiving with some of the non-healthier meals I've been eating.  Because of that, I've experienced more pain in this old body of mine.  Today I'm back on track, and making a yummy healthy dinner. 

Spaghetti Squash Bake Italian Style a la Ginny...

Recipe...

Ingredients:

1 spaghetti squash

1 Tblsp. (approximately) Olive Oil
1-1/2 cups Onion, chopped

2 cans (15 oz.) tomato sauce
2-3 teaspoons Italian Herbs

Garlic salt to taste

Fresh Ground Black Pepper

1 cup Mozzarella Cheese, freshly grated
1/2 cup Parmesan Cheese, freshly grated

Directions:

• Preheat oven to 350 to 355 degrees.
• Slice squash in half (slowly & carefully) with a sharp knife, remove the seeds, moisten flesh-side with a little water, and place flesh-side down in a baking dish lined with Non-Stick aluminum foil.
• Bake for 40 minutes, or until tender, remove and cool. While squash is cooling, make the sauce:

ü  Sauté onion in olive oil, in a medium size pot.

ü  Add tomato sauce to the pot.

ü  Add the Italian Herbs to the sauce.

ü  Sprinkle garlic salt and black pepper in the sauce.

ü  Simmer the sauce on low.

·        Rake the flesh of the squash with a fork, creating “spaghetti” strands,

and place in a baking pan.  I used a 9 x 13 pan.

·        Spoon the sauce over the squash, and gently stir to coat.  See NOTE: ** 

·        Top with grated mozzarella and parmesan cheeses.

·        Place back in oven and bake until cheese begins to bubble, approximately 20-25 minutes.

  

NOTE: **IF you’re baking chicken to go with this dish, save part of the sauce to serve over baked chicken breasts

With yummy gratitude,

Ginny

Healthy Heavenly Blueberry Cheese Danish

If you like these....

You will love this...

The yummy goodness, but healthy!

sugar-free

gluten-free

grain-free

low carb

Blueberry Braided Cheese Danish with Ginny’s notes

    May 7, 2016                 http://joyfilledeats.com/blueberry-danish/

 

Dough Ingredients:

  8 oz. shredded mozzerella (about 2 cups)

  2 oz. cream cheese, softened

  1 egg

  1 cup *baking mix

          (1/3 each* coconut flour, almond flour, and ground golden flax seed,

            to = 1 cup)  

          *I make this baking mix in a larger quantity, in advance,

            so it’s available whenever I need it.

  1 TBSP sweetener (Truvia, Swerve or Pyure) –

           I used Truvia Baking Blend Sweetener

  1 tsp vanilla

  Cream Cheese Filling Ingredients:

  8 oz. cream cheese, softened

  1 tsp vanilla

  1 egg

  1/4 cup TRUVIA Baking Blend

          OR other healthy sweetener (Swerve, Pyure or mixture of two or all three)

  3/4 cup fresh or frozen blueberries (do not thaw)

         ***OR Boysenberry Jam OR Blackberry Jam –

  ***I made half with ~1/3 cup blueberries and half with Boysenberry Jam

Directions:

1.   Preheat the oven to 350 degrees.

2.   Put mozzarella in a microwave safe bowl.  Microwave one minute.  Stir.  

3.   Microwave 30 seconds.  Stir again.  

4.  At this point all the cheese should be melted.  Microwave 30 more seconds until uniform and gloopy (it should look like cheese fondue at this point).  

5.   Add the rest of the dough ingredients and the cheese to a food processor.

Mix using the dough blade until a uniform color.

If you do not have a food processor you can mix in a medium bowl with a wooden spoon, but you also will need to knead it by hand to thoroughly incorporate the ingredients.  

6.   Once it is a uniform color wet your hands and press it out into aN approximate 9×12 rectangle on a parchment paper** lined baking sheet.

     (I used Non-Stick Aluminum Foil** and it worked perfectly)

 

To make the cream cheese filling ~

a.   Add the cream cheese, vanilla, egg, and sweetener to the food processor (no need to wash) or to the bowl you were using.

b.   Mix until smooth in the food processor or with an electric mixer.

c.    Put the filling down the center of the dough.  If it spreads out too much, just push it back to the middle with a rubber spatula.

d.   Sprinkle the blueberries on top (OR dots of jam)

e.   Cut one inch strips down the edges of the dough as shown in the photo below

f.     Criss cross one over the other, braiding as you go down.

g.   Bake for 35-45 min until the dough is golden and the cheese filling no longer jiggles.

 

optional glaze:

(I know it says "optional", but why?)

1.      Mix:

           1 TBSP of softened butter

           1 TBSP of finely ground sweetener (Swerve Confectioner's sweetener) 

           1/4 tsp vanilla.  

I added one ounce of cream cheese, too.

2.      Put in a piping bag and drizzle over the top of the warm pastry

      (or drizzle from a spoon, or  just spread on top).

       It will melt and make a shiny glaze.

This only makes a small amount of icing. 

 If you would like more you can double or triple it.

If you don’t want the icing to melt, cool the Danish to room temperature before adding the icing.

                                                   

You can get very creative with this recipe.  Substitute other fruit, or healthy jam for the blueberries. 

Or, you can make the dough savory, instead of sweet.  My next experiment will be to try this, by omitting the sweetener and adding garlic powder.  Possibly adding some finely chopped onion and some Italian seasoning would be good too.  I'll definitely share successful savory recipes here, when done.