Have you been at your farmer’s market in spring and early summer and seen bundles of green stalks with tiny bulbs at their tips that appear to be green onions,…
By Rebecca Katz
Cruciferous vegetables like cabbage, bok choy and kale are known to reduce cancer risk through their anti-inflammatory and angiogenesis properties. Try adding some cruciferous vegetables this week in your anti-cancer diet. Rebecca tempts you with a warming cabbage stew!
Here’s a big shout-out to my soup sister, Julie Burford, for creating an insanely good brew. Cabbage soups have been a staple of Eastern European cooking since way back when, and if you’re in my age bracket, you remember cabbage soup diets being all the rage back in the seventies and eighties. I’m not saying you should have this soup seven days in a row (though you could), but even one hit is enough to supercharge your system. Cabbage is a top detoxifying cruciferous vegetable, and Julie has really amped up the taste by creating a sweet-and-sour profile with coconut palm sugar (or maple syrup) playing off apple cider vinegar. Wow!
makes 6 servings
1 pound red cabbage, quartered
2 tablespoons extra-virgin olive oil
1 yellow onion, finely diced
1 unpeeled crisp red apple, coarsely grated
1 teaspoon caraway seeds
Freshly ground black pepper
2 tablespoons apple cider vinegar
1 tablespoon coconut palm sugar or dark maple syrup
6 cups Magic Mineral Broth, Pastured Beef Bone Broth (page 43 in Clean Soups: Simple, Nourishing Recipes for Health and Vitality
2 tablespoons full-fat plain yogurt, for garnish
Shred the cabbage in a food processor or slice it thinly with a knife.
Heat the olive oil in a soup pot over medium heat, then add the onion and a pinch of salt and sauté until translucent, about 6 minutes. Add the cabbage and ¼ teaspoon salt and sauté for another 5 minutes. Add the apple, caraway seeds, ½ teaspoon black pepper, and ¼ teaspoon salt and sauté for 1 minute more. Add the vinegar, sugar, and ½ cup of broth to deglaze the pot, stirring to loosen any bits stuck to the bottom, and cook until the liquid is reduced by half.
Add the remaining 5½ cups of broth, decrease the heat to low, cover, and simmer for 30 to 35 minutes, or until tender. Taste; you may want to add a pinch of salt or a few grinds of pepper. To serve, ladle the soup into bowls and garnish each with a teaspoon of yogurt or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
Reprinted with permission from Clean Soups Copyright © 2016 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.
Rebecca is a chef, author, educator and culinary translator.
In addition to her books, Rebecca also offers an online course for anti-cancer cooking.
Click here to view the course.
Rebecca’s books highlight the integration of science research and bold flavor in fighting chronic illness.
Her passion for food began after a stressful business career. Rebecca attended the Natural Gourmet Institute, became the executive chef for Food as Medicine nutrition training program and went on to attain a Master of Science in Health and Nutrition. Currently, she is founder of the Healing Kitchens Institute and has been a visiting chef and nationally recognized nutrition educator at the Commonweal Cancer Help Program for over a decade.
Rebecca coined the term, “culinary translator” to simplify what she does: translate the science of nutrition to your plate.
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