Nutrient-Dense Cabbage Mushroom Ramen Soup

This delicious immune-boosting, brain-healthy, cancer-fighting soup combines some of nature’s most nutrient-dense foods.

Cabbage

Cabbage, part of the nutrient-dense cruciferous family, is rich in vitamin K which can help boost memory. Red cabbage has additional antioxidant phytochemicals that protect neurons from damage caused by oxidative stress. These flavonoids can also help improve mood and memory.

Ginger

Ginger has proven anti-inflammatory and antioxidant effects. It is digestive aid that helps breakdown of protein, and it soothes the gastrointestinal tract.  It can also help cognitive functioning, focus and memory.

Mushrooms

Nutrient-dense mushrooms are rich in essential brain nutrient B vitamins and minerals like zinc and manganese. There are several immune-boosting ingredients empower your body to react quickly and powerfully when we are exposed to disease-causing pathogens such as viruses and bacteria.

Onions and Garlic

Throughout history people recognized onions and garlic offered immune protection and could help them get well faster when they got sick. Onions and garlic are rich in:

  • anti-inflammatory and antioxidant compounds
  • antioxidant flavonoids shown to boost memory and protect neurons from injury
  • brain essential B vitamins

Seaweed

Seaweeds are one of the best foods to obtain essential minerals. The high mineral content supports nervous system function. They also contain high amounts of vitamins, as well as protein.

Sesame seeds

Rich in calcium and abundant in other minerals, particularly zinc and iron, sesame seeds also provide vitamin E.

Nutrient-dense Cabbage Mushroom Ramen Soup
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Servings
4 servings
Servings
4 servings
Nutrient-dense Cabbage Mushroom Ramen Soup
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Servings
4 servings
Servings
4 servings
Ingredients
Soup
Toppings
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Instructions
  1. In a stock pot, heat olive oil over medium-low heat. Add onions and mushrooms. Cook 5 minutes until they soften.
  2. Add garlic and ginger and cook 2 – 3 minutes stirring occasionally. Mix in soy sauce.
  3. Immediately add broth, water, and cabbage. Bring to a boil, reduce to a simmer, and add in ramen noodles. Cover and cook over medium 5 – 8 minutes until the ramen and cabbage are tender. Stir in the sesame oil, remove from heat.
  4. Sprinkle with toppings and enjoy!
Recipe Notes

*Seaweed is optional. I generally have some in the pantry in the form of seaweed snacks. It defintely improves the flavor and obviously the health benefits as well.

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Quinoa Pesto Bowl

Quinoa pesto bowls are versatile, nutrient-dense and delicious. Homemade pesto is quick and easy. You can use store-bought pesto for a quick dinner; as always read the ingredient label first.

Variations

  • Use snap peas, green beans, or asparagus instead of broccoli. What other vegetables could you use?
  • Use chicken instead of shrimp
  • Add edamame or garbanzo (chickpeas) and skip the shrimp to make vegetarian bowl
  • Serve over a bed of greens or shredded cabbage tossed with extra-virgin olive oil and lemon or a dash of apple cider vinegar

Double the recipe and use later in the week

  • Tossed with greens and goat cheese into a “meal salad”
  • Mash an avocado onto a tortilla, Swiss chard or collard greens, and add a big spoonful to make wraps.
Quinoa Pesto Bowl
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Servings
4 servings
Servings
4 servings
Quinoa Pesto Bowl
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Servings
4 servings
Servings
4 servings
Ingredients
Quinoa Bowl
Pesto
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Instructions
Quinoa Bowl
  1. Toast the quinoa in a medium saucepan over medium heat until is starts popping. Add water, bring to a boil. Immediately turn down, cover pot and cook 15 minutes.
  2. Add the broccoli to the pot of quinoa and cook 5 more minutes.
  3. While the quinoa is cooking make the pesto
  4. Cook the shrimp
  5. When the quinoa is cooked, carefully mix in pesto and half of the shrimp. When serving, top with additional shrimp and pumpkin seeds
Pesto
  1. Grind nuts in food processor or blender. Remove and set aside
  2. Put olive oil and water in blender. Add 1 cup chopped parsley, blend well. Add remaining chopped parsley and blend well.
  3. Add ground nuts and blend until smooth. Add salt and pepper to taste
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Eggplant Ragu on Quinoa

Who knew eggplant could be yummy? It’s probably my least favorite vegetable, but this recipe makes an un-favorite veggie into a delicious meal!

I serve it over CMF Quinoa, or if time allows, I make quinoa “cakes”. The quinoa cakes are a great breakfast option, so I make enough go have for dinner and breakfast: topping them with eggplant ragu in the evening and later in the week with defrosted mixed berries I warm up 1 cup berries with 1 tablespoon maple syrup. Add a dollop of Greek yogurt and it’s like dessert for breakfast.

The smoked mozzarella gives this dish a unique, gourmet flavor, but it’s delicious with fresh mozzarella as well. Another delicious alternative is fresh Bulgarian-style feta cheese (I add the feta just before serving). I’ve also made this without cheese.

The colors are so pretty, it’s a nice meal for dinner guests. Here are a couple of menu ideas:

Appetizer
White Bean Dip with Rosemary (or other CMF hummus/bean dip) with veggie sticks (carrot, bell pepper, celery etc) and pita or tortilla chips.

Main Course
Rosemary Pork Tenderloin

OR Broiled Chicken Breasts with Artichoke Hearts

OR broiled fish fillets with lemon

Any spinach-based CMF salads. It’s especially nice with the Spinach and Orange Salad giving the meal a Mediterranean flair. Or the Greens Edamame Salad for a more international fusion-style.

Dessert
Zucchini Brownies or Epicurious: Raspberry Buttermilk Cake.

Eggplant Ragu on Quinoa
Print Recipe
Who knew eggplant could be yummy? It’s probably my least favorite vegetable, but this recipe makes an un-favorite veggie into a delicious meal!
Servings
4 servings
Servings
4 servings
Eggplant Ragu on Quinoa
Print Recipe
Who knew eggplant could be yummy? It’s probably my least favorite vegetable, but this recipe makes an un-favorite veggie into a delicious meal!
Servings
4 servings
Servings
4 servings
Ingredients
Quinoa Cakes
Adjust servings: servings
Units:
Instructions
Eggplant Ragu
  1. Make CMF Quinoa. While quinoa is cooking make eggplant ragu.
  2. Heat olive oil in large heavy skillet until it begins to shimmer. Add eggplant, onion, garlic, oregano, and 1/4 teaspoon each of salt and cook over medium heat, covered, stirring occasionally, until softened, about 5 minutes.
  3. Stir in tomatoes, roasted peppers, and water and simmer, covered, stirring occasionally, until eggplant is very tender and mixture is thick about 10 minutes.
  4. Carefully mix in the diced mozzarella cheese and let melt for 5 minutes before serving.
  5. Serve over CMF Quinoa. If time allows, I like to make quinoa cakes. I serve the eggplant ragu over the quinoa cakes and use the remainder for breakfast with poached eggs and spinach or defrosted from mixed berries I warm up 1 cup berries with 1 tablespoon maple syrup. Add a dollop of Greek yogurt and it’s like dessert for breakfast.
Quinoa Cakes
  1. Toast quinoa in saucepan over medium heat until it starts to make popping sounds. Add water, and bring to a boil. When it begins to boil, reduce heat and simmer 20 minutes. Turn off heat. Let rest 5 minutes.
  2. Preheat oven to 350. Generously brush a muffin tin with olive oil.
  3. Transfer to a large bowl and cool, stirring occasionally, 10 minutes, and then stir in eggs.
  4. Pack muffin cups two-thirds full with quinoa using the back of a spoon or a spatula, dipping in water if it gets too sticky. Place in oven and bake 25 minutes.
  5. Remove from oven and cool 5 minutes. Carefully remove from muffin tin with a spatula and place on plate.
To Serve
  1. While quinoa cakes are cooling, stir in parsley and half of mozzarella into eggplant ragù and on low heat simmer just until cheese begins to soften, about 1 minutes.
  2. Spoon over ragu quinoa cakes, sprinkle remaining mozzarella on top.
Recipe Notes

*Fresh mozzarella can be used instead of smoked mozzarella. I also use fresh Greek or Bulgarian feta cheese instead of mozzarella. If using feta, I cut into pieces and put on top of ragu just before serving (do not on heat the feta).

Modified from Quinoa Cakes with Eggplant Tomato Ragu and Smoked Mozzarella

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White Bean Dip

We usually have hummus or bean dip in our house. It’s a quick snack with rice cakes, pretzels, carrot/celery sticks. Dips make a great sandwich or wrap spread, simply add shredded carrots, spinach (or other green like arugula, baby kale etc) and a sprinkle of pumpkin or sunflower seeds

It’s also an easy appetizer, served with pita or corn chips or to dress it up, spread on toast squares or triangles with a sprig of herb of choice (pending the variation)

Beans are a pantry staple. A can of white beans can be a dip in 10 minutes.

 

Variation 1: White Bean Black Olive Dip

  • Add 1/4 cup black olives, chopped

Variation 2: Southwest White Bean Dip

  • Add 1 teaspoon turmeric
  • ½ teaspoon cumin
  • 1/4 cup fresh cilantro, chopped
  • Add half a jalapeño, chopped

Variation 3: Herbed

  • 2 tablespoons fresh rosemary (or basil)
White Bean Dip
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Servings
2 cups
Servings
2 cups
White Bean Dip
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Servings
2 cups
Servings
2 cups
Ingredients
Adjust servings: cups
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Instructions
  1. Place extra-virgin olive oil, lemon juice and 2 tablespoons water in food processor or blender.
  2. Add remaining ingredients.
  3. Pulse until blended. If it is too thick or dry, add water, 1 tablespoon at a time, until it has desired consistency. (For sandwich spread, consistency of peanut butter, for a dip, more fluid)
  4. Season with salt and pepper to taste
Recipe Notes

A Color My Food original recipe

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Spinach Citrus Salad

In our garden in Cochabamba lives a wonderfully enthusiastic orange tree. It produces truly an astonishing amount of fruit; we’ll harvest 200+ oranges and the tree looks still fully loaded.
The garden is also home to a grapefruit tree, more modest in its output.
With such abundance, orange and grapefruit ended up in this pretty and delicious combination.

Variations:

  • Use only orange or only grapefruit
  • Use orange and beet (roasted or steamed) slices (cut into similar shape as orange segments
  • Use peach or nectarine in place of citrus
  • Add toasted pumpkin seeds, sunflower seeds or slivered almonds
Spinach and Citrus Salad
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Servings
4 servings
Servings
4 servings
Spinach and Citrus Salad
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Servings
4 servings
Servings
4 servings
Ingredients
Salad Dressing
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Instructions
  1. Cut away all peel and pith from grapefruit and orange. Separate segments from between membranes
  2. Place spinach and chopped green onion in large bowl. Toss with 2 – 3 tablespoons salad dressing.
  3. Place tossed spinach and green onions on a platter.
  4. Arrange orange and grapefruit segments on top of spinach.
  5. Drizzle another 3 – 4 tablespoons of salad dressing over the salad
Salad Dressing
  1. Mix salt an apple cider vinegar until salt dissolves
  2. In a slow steady stream add extra-virgin olive oil, whisking
  3. Whisk in 2 tablespoons water. Add 1 – 2 tablespoons water if to strong for your taste. Adjust salt and pepper
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Salmon and Greens over Beans

This originally happened by using leftovers. In my refrigerator I had leftover quinoa and grilled salmon and made it into a summertime dinner with arugula and tomatoes. It was so fresh and zesty, filling and tasty, a feast of color, flavor and texture that a friend asked me for the recipe.

I sometimes plan my weekly menu with grilled fish on the weekend and make sure to have extra to jumpstart a second meal for later in the week. Perfect for a quick summertime dinner or lunch. I use whatever leftover grains I have on hand (quinoa, brown rice, or barley).

Or skip the grains. it’s just as tasty and robust without. The beans, greens, onions make it nutrient-dense.

I’ve even made this with canned salmon.

This can be modified various ways:

  • Capers instead of olives
  • Celery instead of bell peppers
  • Mint instead of parsley (but using mixed greens rather than arugula)

It makes a nice luncheon for girlfriends. Serve with fresh baguette, goat cheese and Epicurious: Olive Tapenade on the side.

For dessert:

Mango Yogurt Mousse OR

Epicurious: Raspberry Buttermilk Cake

 

Salmon and Beans over Greens
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Servings
4 servings
Servings
4 servings
Salmon and Beans over Greens
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Servings
4 servings
Servings
4 servings
Ingredients
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Instructions
Salad Dressing
  1. Place lime juice, water, minced garlic and red pepper flakes in little bowl and mix with a fork until well blended. Mix in 2 tablespoons extra virgin olive oil, whisking constantly with the fork. Add an additional tablespoon or two of extra virgin olive oil to adjust to taste.
Salmon and Beans
  1. Place quinoa in a medium saucepan over medium heat and toast, stirring occasionally until popping sounds begin. Add 1 cup water and bring to a boil. Immediately turn heat low, cover and cook quinoa 25 minutes. Remove from stovetop, uncover and cool.
  2. While the quinoa is cooking, chop red bell pepper, green onion, parsley, cut tomatoes in half and cut pitted olives into quarters. Mix in a large bowl. Add salmon and white beans, toss together.
  3. Add quinoa and toss just until combined. Drizzle with 3/4 of salad dressing and toss until again.
  4. Toss arugula with remaining dressing and spread on a platter.
  5. Spread the salmon and bean mix over the greens, leaving a green border.
  6. I used the leftovers to make wraps for lunch the next day, spreading a wheat tortilla with plain Greek yogurt. Yum.
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Quinoa Tabbouleh

Love this! It’s a fun twist on traditional tabbouleh, which is made with bulgur. This dish comes out of my kitchen with  frequency during the summer months. It is very versatile; I make it as as a one-dish dinner served over a bed of spinach or as a side to grilled chicken, or roasted pork tenderloin.

It’s perfect for summer dinner parties, enjoyed by vegans/vegetarians and omnivores alike.

I’ve made it as a simple lunch for girlfriends; served on a bed of baby kale tossed with CMF Lime Vinaigrette, along with Olive Tapenade, fresh feta and pita bread.

Finished off with Peach and Blackberry Crisp served with a small scoop of plain Greek yogurt drizzled with honey and voila! Happy tummies filled with Mother Nature’s food.

As usual with my leftover grains, they get rolled into a wrap with greens and a spread of hummus or pesto. Or tossed into a salad with greens, perhaps shaved cabbage or grated carrots, whatever I have on hand.

Variations:

  • Skip tomatoes and cucumber to make it simple side dish
  • Add crumbled feta or goat cheese
  • Add feta and pitted black olives cut in half
  • Replace tomatoes with diced red bell pepper for more crunch
  • Replace tomatoes and cucumbers and add chopped roasted red bell pepper and garbanzo beans

Eat it for pleasure. Eat it for life!

Not just a delight to eat with its bursts of crunch, zing of lemon and aromatic mint, but it is so good for our bodies too.

MindBodyGreen: Why Tabouli is Such a Healthy Dish

Quinoa Tabbouleh
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Servings
4 servings
Servings
4 servings
Quinoa Tabbouleh
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Servings
4 servings
Servings
4 servings
Ingredients
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Instructions
  1. Toast quinoa in saucepan over medium heat until it starts to make popping sounds. Add water and bring to a boil. Immediately reduce heat to low, cover and simmer until quinoa is tender, about 25 minutes. Remove from heat and let stand, uncovered, until cool. Fluff with a fork.
  2. Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with salt and pepper.
  3. Transfer to a large bowl; mix in 1/4 cup dressing.
  4. Add cucumber, tomatoes, herbs, and scallions to bowl with quinoa; toss to coat. Season to taste with salt and pepper. Drizzle remaining dressing over tabbouleh
  5. Can be made 1 day ahead. Cover and chill. Bring to room temperature before serving.
Recipe Notes

Modified from: Epicurious: Quinoa Tabbouleh

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Soba Noodles with Mushroom and Cabbage

Cabbage does not sound exciting, but the flavors of this dish are marvelous!

I’m always looking for delicious ways to maximize the nutrients in our meals and this recipe fits the bill exceptionally well because it includes 5 of 6 GBOMBs (Greens, Beans, Onions, Mushrooms, Berries, Seeds/Nuts), the most nutrient-dense foods.

Mushrooms and cabbage are powerful anti-cancer foods and this dish is loaded with them. It’s a quick dinner recipe, easily adapted to different ingredients.

Leftovers are even more delicious as the flavors meld and… it’s also yummy cold; double the recipe and voila! Lunch to take to work or to enjoy later in the week. So despite the most unattractive name of this recipe, it is a most attractive dish to make for many reasons.

[su_expanding_quote_book alignment=”right” source_author=”Joel Fuhrman MD” source_title=”Super Immunity” full_quote=”Cruciferous vegetables (such as cabbage, broccoli, cauliflower and turnips) have a unique chemical composition with proven and powerful immune-boosting effects and anticancer activity. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates…Mushrooms contain many unusual disease-fighting compounds that empower the body to react quickly and powerfully when we are exposed to viruses and bacteria. Frequent consumption of mushrooms can decrease the incidence of breast cancer by up to 60%. The combination of mushrooms and greens is a powerful anticancer cocktail. (Green vegetables include kale, cabbage, collards and cruciferous)” short_quote=”The combination of mushrooms and greens is a powerful anticancer cocktail”]

Variations:

  • For family friendly-dinner, leave the Sriracha out of sauce and have it on the side
  • As is for a one-dish vegan dinner
  • Use any cabbage: purple, Napa, baby bok choy
  • Add other veggies: finely sliced carrot, broccoli, bell peppers etc
  • Replace soba noodles with udon or whole-wheat spaghetti
  • Add frozen shrimp, letting them cook in the steam from the veggies
  • Add leftover chicken, I’ve even added leftover steak, thinly sliced
Soba Noodles with Mushroom and Cabbage
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Servings
4 servings
Servings
4 servings
Soba Noodles with Mushroom and Cabbage
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Servings
4 servings
Servings
4 servings
Ingredients
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Instructions
  1. Stir together water, soy sauce, brown sugar and Sriracha (if using) until brown sugar is dissolved, then set sauce aside.
  2. Toast sesame seeds in a dry 12-inch heavy skillet over medium heat, stirring, until pale gold. Cool.
  3. Heat sesame oil in skillet over medium-high heat until it shimmers, sauté ginger and garlic, stirring, about 1 minute.
  4. Add mushrooms and sauté, stirring frequently, until tender and starting to brown, 6 - 8 minutes. Reduce heat to medium, add cabbage and half of scallions, cook, stirring occasionally, until cabbage is crisp-tender, about 6 minutes. Add sauce and simmer 2 minutes.
  5. While cabbage is cooking, cook soba and edamame together in a pot of boiling water until noodles are just tender, about 6 minutes. Drain in a colander and rinse under cool water to stop cooking and remove excess starch, then drain well again.
  6. Toss soba noodles and edamame with vegetables and most of sesame seeds and reserved scallions.
  7. Sprinkle remaining sesame seeds on top and serve.
Recipe Notes

Modified from Epicurious.com: Spicy Soba Noodles with Shiitakes and Cabbage

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Moroccan Chicken Tagine with Apricots and Almonds

An authentic tagine is a stew that takes its name from the heavy earthenware pot in which it is slow cooked, traditionally over an open fire, or bed of charcoal.

I don’t have an actual tagine ceramic pot, but I LOVE making tagine stews. The flavors are a feast, with the added bonus that the flavor compounds in spices are powerful antioxidants.

Tagine dishes are slow-cooked savory stews, typically made with meat, poultry or fish together with vegetables or fruit. Spices, nuts, and dried fruits are also used. Common spices include ginger, cumin, turmeric, cinnamon, and saffron.

Although tagines are usually served on their own, I like to serve this over quinoa or couscous along with a green salad.

Chicken Tagine with Apricots and Almonds
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Servings
4 servings
Servings
4 servings
Chicken Tagine with Apricots and Almonds
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Servings
4 servings
Servings
4 servings
Ingredients
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Instructions
  1. Stir together ground cinnamon, ginger, turmeric, pepper and salt in a small bowl.
  2. Heat olive oil in skillet over moderate heat, add onion and sauté until it begins to turn translucent. Add mixed spices and chopped garlic, mix 2 minutes.
  3. Add 3/4 cup water, mix. Add chicken, cinnamon stick and apricots. Tie cilantro in a bundle, add to pot.
  4. Cover and simmer 25 – 30 minutes.
  5. Meanwhile, heat 1 tablespoon olive oil in a small skillet over moderate heat and cook almonds about 2 minutes just until golden. Cool and coarsely chop.
  6. Discard herbs and cinnamon stick; serve chicken with almonds sprinkled on top.
Recipe Notes

Modified from Epicurious: Chicken Tagine with Apricots and Almonds

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CMF Rice

I usually use short-grain brown rice, but sometimes I’ll make wild rice or white rice. If using white rice, reduce the amount of water from 1 3/4 cup to 1 1/2 cup.

The primary differences among types of rice can be attributed to the predominant type of starch. Long grain rice expands more when cooked to form drier, firmer more separate grains of rice. Short-grain rice absorbs more moisture, which makes it moister, softer and more clingy.
Variations:

  • Herbed: Add 2 -4 tablespoons minced fresh herbs (parsley, cilantro, basil, dill etc) after cooking
  • Nutty: Add 1/4 cup chopped nuts after cooking
  • Broth-based: Substitute chicken or vegetable broth for water
  • Veggie rice: Add 1 cup chopped carrots, peas, broccoli or other fresh or vegetables the last 5 – 10 minutes of cooking rice
  • Multi-grain: Instead of rice only, mix with other grains in equal ratio. For example 1/2 cup rice and 1/2 cup barley. Or 1/3 cup rice + 1/3 cup buckwheat + 1/3 cup quinoa
CMF Rice
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Servings
4 servings
Servings
4 servings
CMF Rice
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Servings
4 servings
Servings
4 servings
Ingredients
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Instructions
  1. Heat oil in a saucepan over medium heat until it starts to shimmer. Add onion and cook, stirring occasionally 5 – 8 minutes until it is translucent, add the rice and garlic and cook another 5 minutes, stirring occasionally.
  2. Add water and salt; bring to a boil. Immediately turn down heat to simmer and cover.
  3. Cook 30 minutes for white rice, 40 – 45 minutes for brown or wild rice or multi-grain mix.
  4. If it gets dry and starts sticking, add 2 tablespoons of water.
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