Tuesday, November 26, 2013
CABBAGE:(Nutrition and You Website)
Fresh cabbage is an excellent source of natural antioxidant, vitamin C. Provides 36.6 mg or about 61% of RDA per 100 g. Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.
Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC value) is 508 µmol TE/100 g. Red cabbages contain more antioxidant value, 2252 µmol TE/100 g.
It is also rich in essential vitamins such as pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). These vitamins are essential in the sense that our body requires them from external sources to replenish.
It also contains a adequate amount of minerals like potassium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for the red blood cell formation.
Cabbage is a very good source of vitamin K, provides about 63% of RDA levels. Vitamin-K has the potential role in bone metabolism by promoting osteotrophic activity in them. So enough vitamin K in the diet gives you healthy bones. In addition, vitamin-K also has established role in curing Alzheimer's disease patients by limiting neuronal damage in their brain.
Best yet? It is cheap and fresh this time of year. It is low calorie and a great way to keep all system's rolling.(fiber).
The other items in the pic are; Naan(posted recipe months ago), saffron rice(rice recipe on the biryani recipe I also posted), then a lentil curry with chicken- the color is from roasted red pepper sauce instead of tomato.)
The weather has been awful here in Houston- it is like living in Seattle in the winter! YUCK. A spicy, hot meal of true comfort food was exactly what was needed.
1/2 cabbage, chopped
2 potatoes, peeled and diced
1 diced onion
2 red chilis(I used dried plus added dried to my garam masala blend, we like heat)
1 tbsp ginger peeled finely minced
3 cloves finely minced garlic
1 tsp cumin seeds
1 tsp turmeric
1 tsp red chili powder
1/2 tsp cumin powder
1/2 tsp garam masala powder(lots a different blends we toast and grind our blend fresh for each meal)
2 tbsp oil(grapeseed)
salt to taste
(many recipes that are similar call for cilantro or coriander, Abby and Sara are allergic so we do not use, feel free to throw some in, the flavors just get better!)
Heat oil in a pan. Add cumin seeds(whole seeds taste much different then the powder,good!) and red chilis. Once they splutter add the onions. Saute till transluscent and add the turmeric, ginger and garlic . Saute till raw smell goes away. Add potatoes and cabbage. Saute till potatoes are almost done. Add all of the spices and stir a few times. Cook till potatoes are done, stirring occasionally. That’s it!