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
This week we look at cruciferous vegetables which have a variety of anti-cancer effects. There are so many delicious options that you are sure to find one (or more) that work for you.
Why Eat Cruciferous Vegetables? Cruciferous vegetables like cabbage, kale, broccoli, cauliflower, bok choy and brussels sprouts contain powerful phytochemicals called isothiocyanates. These phytochemicals decrease inflammation which plays a leading role in cancer development. They also contain any number of antioxidant, anti-inflammatory and anti-cancer nutrients.
This week your mission is to add some cruciferous vegetables to your diet. To get you started here is Rebecca Katz’s Asian twist on cabbage and kale.
Sweet and Sour Sesame Asian Cabbage and Kale Here’s a classic sweet-and-sour taste with a mouth-watering, eye-catching twist. Tamari, ginger, and toasted sesame oil combine with lime juice to bring the Great Wall to your great room. And cabbage? That’s another super food that’s a must-have on the plate.
1 teaspoon freshly grated ginger
1 tablespoon plus 2 teaspoons tamari (wheat free soy sauce)
1 tablespoon lime juice
1 tablespoon maple syrup
1 teaspoon toasted sesame oil
2 tablespoons extra virgin olive oil
4 cups kale, washed, stems removed and cut into bite size pieces
2 cups red cabbage, shredded
1 tablespoon sesame seeds toasted
In a small bowl combine the ginger, tamari, lime juice, maple syrup and toasted sesame oil and set aside. Place a small skillet over a low flame and toast the sesame seeds until they turn slightly brown and smell nutty, about 1 minute. Remove to a plate.
Heat the olive oil in a large, deep sauté pan over medium –high heat, then add the kale, and a pinch of salt and sauté for 2 minutes. Add the cabbage, and another pinch of salt, sauté for 1 more minute.
Add the sauce and cook for 2 more minutes or until tender. Add the toasted sesame seeds. Serve immediately.
Photo Credit: Leo Gong
Reprinted with permission from The Longevity Kitchen: Satisfying Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods Copyright © 2013 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.
Here’s a crispy salad with cabbage but you might want to substitute the yogurt with organic yogurt. Enjoy!
If you love sliders, then you will love these with brussel sprouts, caramelized onions and tempeh!
Cruciferous vegetables are great in soups. Here is an alternative to classic chicken noodle soup.. the ginger can be helpful for nausea.
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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