Roasted Red Cabbage and Brussels Sprouts

Cruciferous vegetables (cabbage, Brussels sprouts, broccoli, cauliflower) have powerful anti-inflammatory, antioxidant and DNA-enhancing properties that help keep your brain fighting fit and protect your body from cancer. The color in red cabbage comes from flavonoids called anthocyanins which improve memory, digestion and heart health.

[su_expanding_quote_book alignment=”full” source_author=”Joel Fuhrman, MD” source_title=”Super Immunity: The Essential Nutrition Guide for Boosting Your Body’s Natural Defenses” full_quote=”ITCs (natural chemical compounds) in cruciferous vegetables have proven and powerful immune-boosting effects and anti-cancer activity. They enhance defenses against bacterial infections and have natural antimicrobial effects that can be utilized to boost natural cellular defenses. Certain ITCs detoxify and/or remove carcinogenic compounds and kill cancer cells.. ” short_quote=”natural chemical compounds in cruciferous vegetables have proven and powerful immune-boosting effects and anti-cancer activity. “]

Versatile

  • Makes a great side dish to roasted fish, pork tenderloin, or meatloaf
  • Make it into an entrée over quinoa topped with sunflower or pumpkin seeds and a tahini salad dressing
  • Turn leftovers into breakfast with an poached or hard-boiled egg on top
  • Use leftovers for a lunch salad – toss with dark leafy greens, add seeds (sunflower or pumpkin) or chopped nuts and avocado or a dollop of hummus
  • Use leftovers for a lunch salad – toss with dark leafy greens, add seeds (sunflower or pumpkin) or chopped nuts and avocado or a dollop of hummus

Variations:

  • Broccoli or cauliflower instead of Brussels sprouts
  • Green cabbage instead of red cabbage
  • Sweet potatoes instead of the potatoes, OR a mix of both
  • Add turnips
  • Change out the spices: oregano and basil for Mediterranean seasons, cumin and chili for Mexican
  • Add fresh chopped herbs after roasting – cilantro, parsley, dill or basil
Sheet Pan Purple Cabbage Brussels Sprouts
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Servings
4 - 6 servings
Servings
4 - 6 servings
Sheet Pan Purple Cabbage Brussels Sprouts
Print Recipe
Servings
4 - 6 servings
Servings
4 - 6 servings
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Pre-heat oven to 425 F. Brush a large sheet pan with olive oil
  2. Wash and drain Brussels sprouts. Trim ends and cut in half. Place on sheet pan.
  3. Add sliced cabbage, chopped onion, potatoes, garlic, and olive oil. Toss well on the sheet pan.
  4. Sprinkle chili powder, paprika, cayenne, salt and pepper over the vegetables and toss again to spread the seasonings.
  5. Place sheet pan in the oven and cook 12 minutes. Remove and toss then cook another 12 – 15 minutes.
Recipe Notes

Adapted from
https://www.okcveggie.com/home/parmesan-purple-cabbage-fingerling-potatoes-brussels-sprouts-hash

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Mushroom Barley Soup

More than a soup, this is a meal in itself—flavorful, filling, and nutrient-dense.

Mushrooms contain many disease fighting compounds.  Mushrooms and greens (spinach, kale, etc) together makes a powerful immune booster combination

[su_expanding_quote_book alignment=”full” source_author=”Joel Fuhrman, MD” source_title=”Super Immunity: The Essential Nutrition Guide for Boosting Your Body’s Natural Defenses” full_quote=”Mushrooms contain many unusual disease-fighting compounds that are just beginning to be understood. These immune-supporting ingredients empower the body to react quickly and powerfully when we are exposed to disease-causing pathogens such as viruses and bacteria. Mushroom phytochemicals may even be helpful for autoimmune-diseases such as rheumatoid arthritis and lupus because of their anti-inflammatory and immune-modulating effects.” short_quote=”Mushrooms contain many unusual disease-fighting compounds”]

The aroma of mushrooms and onions, the comfort of a pot simmering with healthy goodness on the stove, cupping my cold hands around a hot bowl and savoring the hearty soup with its chewy barley and harmony of vegetables…this is one of my favorite winter meals.

Variations:

  • Leeks instead of onions
  • Add 1 cup white beans, cooked or canned
  • Add 2 cups spinach or chopped kale
  • Add 1/4 cup fresh chopped herbs before serving (basil, dill, cilantro are some of my favorites
  • Add 8 oz jar of sun-dried tomatoes, chopped

Serve it with a nutrient-dense leafy green salad like Kale, Apple and Cranberry Salad with Pumpkin Seeds

Mushroom Barley Soup with White Beans
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Servings
8 servings
Servings
8 servings
Mushroom Barley Soup with White Beans
Print Recipe
Servings
8 servings
Servings
8 servings
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Heat olive oil in large pot over medium-high heat. Add mushrooms and onions; cook, stirring occasionally until onions are translucent
  2. Add carrots, celery, onion and barley. Sauté, stirring, about 10 minutes until vegetables soften.
  3. Stir in garlic and cumin. Gradually pour in broth. in broth. Bring soup to boil, stir.
  4. Reduce heat to medium-low, cover and simmer about 30 minutes until barley is tender.
  5. Add white beans, mixing and cook another 10 minutes or until barley is tender.
  6. Add spinach, mix in and cook just until barely wilted. Serve.
Recipe Notes

A CMF original recipe

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