VEGETABLE OF THE MONTH – CABBAGE
Cabbage, one of the oldest vegetables, continues to be a dietary staple and an inexpensive food. It is easy to grow, tolerates the cold, and keeps well. Cabbage is an excellent source of Vitamin C.
Look for solid, heavy heads of cabbage. Avoid cabbage that has discolored veins or worm damage. Do not buy precut cabbage, the leaves may have already lost their vitamin C. Look for stems that are healthy looking, closely trimmed, and are not dry or split.
Keep cabbage cold. This helps it retain its vitamin C content. Place the whole head of cabbage in a plastic bag and store in the refrigerator. Once the head has been cut, place the remainder in plastic bags and place in the refrigerator. Try to use the remaining cabbage in the next day or two.
Do not wash cabbage until you are ready to use it. Avoid slicing or shredding cabbage in advance. This will cause it to lose some of its vitamin C content. If you must prepare it an hour or more in advance before cooking, place it in a plastic bag, seal tightly, and refrigerate.
In honor of St. Patrick’s Day we are highlighting cabbage. You may need to give cabbage another look when you consider it is a low calorie, nutrient-dense food and it contains powerful
anticancer compounds known as
glucosinolates. Get started today by making the Tortilla Soup with cabbage. It is a family favorite. Check out the quote of the month by T. Colin Campbell and commit to making your health a priority. Good nutrition is key to good health. It is never too early or too late to make a difference in your health.
KEEP UP YOUR NEW YEARS RESOLUTIONS!
More Tips for Making Fruits and Vegetables Part of Your Weight Management Plan
Ø Eat fruits and vegetables the way nature provided—or with fat-free or low-fat cooking techniques.
Ø Canned or frozen fruits and vegetables are good options when fresh produce is not available.
Ø Choose whole fruit over fruit drinks and juices. Fruit juices have lost fiber from the fruit.
Whole fruit gives you a bigger size snack than the same fruit dried—for the same number of calories. CDC
FIND THE CALM
We all need to find time to relax and re-group. If 10 or 15 minutes is too much to fit in your day then make a point to stop and take several deep, cleansing breaths throughout your day.
You can also learn to relax through meditation. Leave the noise behind for 10-15 minutes every day.
1. Pick a place and time free of distraction
2. Sit on a comfortable chair or cushion with your spine erect.
3. Close your eyes and quietly take slow, deep breaths.
4. Focus on your breathing or a peaceful image. Each time your mind wanders gently bring it back.
The practice of meditation is an effective remedy for anxiety and depression. It may also help with high blood pressure, irritable bowel and other ailments.
RECIPE OF THE MONTH
The Best Chicken Tortilla Soup
1 whole cooked rotisserie chicken or 3-4 cooked chicken breasts- diced
8-10 cups Organic Chicken Broth
1-10 oz can Ro-tel Mexican dice tomatoes with garlic and lime or green chilis
1- 14 oz tub fresh Rojo’s restaurant style salsa or similar
½ head of cabbage, chopped
3-4 celery stalks sliced thin
2 small zucchini diced
1 ½ cups shredded carrots
2 cups sliced mushrooms
2 tsp ground cumin
Add ingredients into a stock pot and simmer for 1- 1 ½ hours. You can also make this in a crock pot. Cook on low 8 hours or on high for 4 hours.
If you like extra spice you may add diced jalapenos. Note: include the jalapeno seeds for extra heat.
Make your own tortilla strips: Pre-heat oven to 350˚. Take 6-8 uncooked corn tortillas and cut with a pizza cutter into thin strips and place on a cooking stone or cookie sheet. Bake until crisp 15 minutes.
Serve hot with tortilla strips, avocado slices and cilantro.
by Taryn Bellavance
QUOTE OF THE MONTH
Genes do not determine disease on their own. Genes function only by being activated, or expressed, and nutrition plays a critical role in determining which genes, good and bad, are expressed.
T. Colin Campbell- The China Study
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