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Rainbow Slaw

Cole slaw with seeds and pine nuts - delicious healthy vegetarian food. On a dark rustic wooden background

  • Did you know that cabbage was one of two vegetable types (the other type was root vegetables) found to be a mainstay for prevention of type 2 diabetes in a recent study of over 57,000 adults in the country of Denmark? In this very large-scale study, adults who closely followed the Healthy Nordik Food Index were found to have the lowest incidence of type 2 diabetes. Importantly, this key health benefit was linked to six food intake categories: (1) fish, (2) rye bread, (3) oatmeal, (4) apples and pears, (5) root vegetables, and (6) cabbage!
  • Researchers have now identified nearly 20 different flavonoids and 15 different phenols in cabbage, all of which have demonstrated antioxidant activity. This impressive list of antioxidant phytonutrients in cabbage is one key reason why an increasing number of studies link cabbage intake to decreased risk of several cardiovascular diseases.
  • While cardiovascular protection and decreased risk of type 2 diabetes have been areas of increased research interest with respect to cabbage intake, it is the area of cancer prevention that still offers the largest number of health-related studies for this cruciferous vegetable. To date, more than 475 studies have examined the role of this cruciferous vegetable in cancer prevention (and in some cases, cancer treatment). The uniqueness of cabbage in cancer prevention is due to the three different types of nutrient richness found in this widely enjoyed food. The three types are (1) antioxidant richness, (2) anti-inflammatory richness, and (3) richness in glucosinolates.
  • Without sufficient intake of anti-inflammatory nutrients, regulation of our inflammatory system can become compromised, and we can experience the problem of chronic inflammation. Especially when combined together with oxidative stress, chronic inflammation is a risk factor for development of cancer.
  • The anthocyanins found in red cabbage are well-documented anti-inflammatory compounds and make red cabbage a standout anti-inflammatory food for this reason. However, all types of cabbage contain significant amounts of polyphenols that provide anti-inflammatory benefits. Anthocyanins are also compounds that fall into the general category of polyphenols known as flavonoids, and they are definitely not the only important flavonoids provided by cabbage. Included in the list of cabbage flavonoids are the following anti-inflammatory compounds: artemetin, betanidin, butein, equol, hydroxyflavone, kaempferol, luteolin, malvidin, naringenin, pelargonodin, purpurogalin, quercitol, and tetrahydrochalcone.
  • Given the roles of oxidative stress and chronic inflammation as risk factors for cancer, the antioxidant and anti-inflammatory richness of cabbage would provide anti-cancer health benefits without the addition of cabbage’s glucosinolates. But glucosinolates are cabbage’s trump card with regard to “anti-cancer” benefits. The glucosinolates found in cabbage can be converted into isothiocyanate compounds that are cancer preventive for a variety of different cancers, including bladder cancer, breast cancer, colon cancer, and prostate cancer. (1)

Ingredients

1/2  medium cabbage

2 large carrots

1/2 medium savoy cabbage

1/4 cup pine nuts

1/4 cup pumpkin seeds

handful chopped parsley

handful sesame seeds for topping (optional)

For the dressing

1 cup cold pressed extra virgin olive oil

1/4 cup cashews (soaked 2-4 hours)

1/8 cup lemon juice

2-3 garlic cloves

Himalayan or sea salt to taste

Instructions

  1. Chop/shred cabbage.
  2. Julienne carrots on a mandolin.
  3. Combine all ingredients in a large bowl.
  4. To make the dressing, blend all ingredients in a blender and pour over the vegetables. Toss to coat evenly.
  5. Add in more lemon juice, olive oil, salt and/or spices of your choice as needed.

This salad will keep for a few days in the fridge.

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Raw Veggie Burgers

Haven’t posted anything in several weeks, but coming back to ya with these awesome veggie burgers! You can keep them fully raw by dehydrating or bake them at lowest temperature until the outside is crispy. All of the ingredients in this recipe support intestinal and colon health, and carrots  especially protect the lining of the stomach. Eat to health!

Ingredients

1 1/2 cup sprouted pumpkin seeds ( I used these) or substitute with nuts/seeds of your choice (soaked for several hours)

3 medium carrots

1/2 medium onion

handful parsley

juice of 1 lime

1 garlic clove

1 tsp dried basil

salt to taste

1/2 tsp cumin

1/2 tsp curry powder

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1. Cut carrots into smaller pieces and place in a food processor with an S-shaped blade. Add pumpkin seeds, chopped onion, salt, lime juice and all the spices/herbs/salt. Process until finely chopped and mixed well.

2. Shape into burgers by hand or using an egg ring or a large cookie cutter.

burgers

3. Dehydrate at 105 degrees for 5-7 hours or until the outside is dry and crispy. You can also bake them in the oven on the lowest temperature with the door cracked open the entire time to ensure the nutrients aren’t destroyed by heat (or the regular way but they won’t be raw).

Top with any of your favorite toppings. We used marinated tomatoes  and sweet-and-spicy barbecue sauce. Yum!

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Buckwheat Nuggets (vegan)

You know how popular quinoa has gotten in the past couple of years? Well, there’s another seed that I like even more! Buckwheat (like quinoa) is not a grain, is gluten free, and really has nothing to do with wheat. It was an ancient staple long before rice and other cereal grains, but was gradually replaced.

Buckwheat contains several polyphenolic compounds such as rutin, catechin, and tannins. Rutin helps fight inflammation and prevent platelet clot formation inside the blood vessels. It may be helpful with curing hemorrhoids and clotting disorders.

Buckwheat contains higher amounts of B-vitamins than quinoa, especially B2 and B3 (niacin), iron, and zinc. It also contains copper (needed for production of red blood cells) and magnesium (relaxes blood vessels, helps with depression and headache).

Buckwheat contains high-quality, easily digestible proteins, can help draw out retained water and excess fluid from swollen areas, tastes great, and can be used in so many dishes!

Buckwheat cereal was very popular in Ukraine. When I was a child my mom cooked it often -we enjoyed it as a staple or with milk and sugar for breakfast. It was considered a very healthy and essential ‘kasha’ for growing bodies :-) .

I have made raw buckwheat granola, raw buckwheat bread, porridge, and smoothies before. Here’s another recipe – buckwheat nuggets! I fried them in coconut oil this time, but will try dehydrating them the next time to keep fully raw and live!

Ingredients

1 cup buckwheat groats (green, not roasted), soaked overnight1 large carrot, chopped

4 sundried tomatoes in olive oil

4-5 green onions

3 pieces parsley

½ tsp dry oregano

1-1 ½ tsp apple cider vinegar

½ tsp paprika

¼ tsp garlic powder

Himalayan/celtic/sea salt to taste

Coconut oil for frying

Soak buckwheat overnight. In the morning, discard the soak water and rinse the groats until the water runs clear. If you’re using sprouted buckwheat (like I did), soak only for 1 hour.

  1. Put rinsed buckwheat groats, chopped carrot, sundried tomatoes, and all other ingredients into a food processor (I use an 11-cup Cuisineart one) and process until all ingredients are well incorporated.
  2. Grease the pan generously with coconut oil. Shape the mixture into small nuggets and fry on medium heat on both sides. Serve with tomato slices, salad, or ketchup! They are cute and tasty!

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