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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Cauliflower “Fried Rice”

Here’s a fantastic way to enjoy cauliflower – a rather-tasteless-boring-white vegetable. Ha! Yeah those were my sentiments; I confess I avoided cauliflower until recently. Discovering how powerful it is to our immune system motivated me to find ways to eat it. And as always in my kitchen – nutritious must also be delicious!

So thank you SkinnyTaste for introducing me to Cauliflower “Fried Rice”! I’ve made multiple iterations; consider this a baseline rather than a precise recipe and go creative with what’s seasonal or in your kitchen.

Cauliflower is a cruciferous along with broccoli, Brussels sprouts and cabbage.

“ Cruciferous vegetables are among the most powerful weapons in our dietary arsenal against cancer. That alone would elevate it to the status of a SuperFood. Cruciferous vegetables boost the immune system, lowers the incidence of cataracts, supports cardiovascular health, builds bones and fights birth defects. They are some of the most nutrient-dense foods known offering an incredible high level of nutrition for a very low caloric cost. Steven Pratt MD and Kathy Matthews” SuperFoods: Fourteen Foods that Will Change Your Life”

Variations:

  • Skip the eggs, add edamame or tofu for protein to make it vegan
  • Or go the other way and add leftover chicken, pork or shrimp
  • Replace peas with edamame or snap peas (cut diagonally in halves or thirds)
  • Add mushrooms; wash, trim stems and slice. Cook with the chopped red onion
Cauliflower “Fried Rice”
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Servings
4 servings
Servings
4 servings
Cauliflower “Fried Rice”
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Servings
4 servings
Servings
4 servings
Ingredients
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Instructions
  1. Coarsely chop cauliflower into large pieces. Put one-third in food processor and pulse just until cauliflower has the texture of rice. Remove from processor and repeat two more times until all cauliflower is “riced. Be careful not to over-process.
  2. Whisk eggs in a small bowl. Heat a large skillet or wok over medium heat with1 tablespoons sesame seed oil Add the eggs and cook, stirring occasionally until done. Remove egg from skillet.
  3. Add 1 tablespoon sesame oil to pan, saute onions, until they start to become translucent, add red bell pepper and garlic and cook another 3 - 4 minutes, stirring.
  4. Add cauliflower and peas to skillet, mix until combined. Mix in soy sauce. Cover and cook over high heat 5 more minutes, stirring frequently, until cauliflower is slightly crispy on the outside but tender on the inside.
  5. Add the egg. Remove skillet from heat and mix in scallions and parsley
Recipe Notes

Inspired by

Skinnytaste Cauliflower Fried Rice

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Crimson Coleslaw

Visually delightful with its vibrant hues, this salad is super-charged with healthy benefits.

Cabbage is one of the most nutrient-dense foods that can boost our immune system and protect us from disease.

Although green cabbage is most common, red cabbage has added nutritional benefits. The rich red color of red cabbage providing unique antioxidant and anti-inflammatory properties.

Beets also have exceptional nutritional powers.

[su_expanding_quote_web alignment=”full” source_site=”World’s Healthiest Foods: Beets” source_url=”www.websitename.com” full_quote=”Beets contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer.” short_quote=”Beets help protect against heart disease, birth defects and certain cancers”]

Variations:

  •  Add 1/3 cup chopped parsley or cilantro
  •  Add 1 cup grated carrots
  • Add thinly sliced fennel bulb
  • To change up the dressing, add 1 – 2 tablespoons plain Greek yogurt to balsamic vinaigrette
Crimson Coleslaw
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Servings
8 servings
Servings
8 servings
Crimson Coleslaw
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Servings
8 servings
Servings
8 servings
Ingredients
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Instructions
  1. Whisk ¼ cup olive oil with balsamic vinegar to make balsamic vinaigrette. Season with salt and pepper to taste. If vinegar is to strong for your preference, add an additional 2 tablespoons olive oil and blend well.
  2. Place grated beets in a bowl, and add onions. Drizzle balsamic vinaigrette over them and toss well. Slice cabbage (I use a mandolin). Add to salad and toss again.
  3. Toast pumpkin seeds in a small skillet over medium heat. Cool. Toss over salad before serving.
Recipe Notes

Modffied from
http://www.epicurious.com/recipes/food/views/crimson-coleslaw-230918

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Salmon with Orange Lentil Salad

This is a lovely combination of color and flavor – the salmon, lentils, orange and mint.

Serve it with CMF Quinoa or brown rice and a spinach, broccoli salad.

Get an extra-serving  of salmon (about 4 ounces), and double the lentils portion of the recipe and the quinoa or rice. Toss together the next day and serve over greens for a quick lunch or dinner.

 

Salmon with Orange Lentil Salad
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Servings
4
Servings
4
Salmon with Orange Lentil Salad
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Servings
4
Servings
4
Ingredients
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Instructions
  1. Heat oven to 400°F.
  2. In a bowl, whisk orange juice and zest, 1 tablespoon extra-virgin olive oil, vinegar, 1/2 teaspoon salt, mustard and 1/4 teaspoon pepper.
  3. Gently stir in lentils, chopped mint and onion.
  4. Arrange fillets on a foil-lined baking sheet. Brush with remaining 1 extra-virgin olive oil; season with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper.
  5. Roast until fish is opaque and just cooked through, 10 minutes.
  6. Spoon lentil salad onto plates; top with fish.
  7. Garnish with orange slices and mint sprigs.
Recipe Notes

Modified from http://www.epicurious.com/recipes/food/views/roasted-arctic-char-with-orange-lentil-salad-51101040

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Southwest Black Bean and Bell Pepper Salad

There are recipes that stand the test of time. I’ve been making this one for more years that I can remember; it’s so versatile, delicious and nutritious.  Fiber-rich beans are a superfood;  tossed here with bell peppers, red onion and cilantro and this dish bursts with flavor and phytonutrients that boost our health.

[su_expanding_quote_book alignment=”left” source_author=”Steven Pratt MD and Kathy Matthews” source_title=”SuperFoods Rx: Fourteen Foods that Will Change Your Life” full_quote=”Beans are a superb heart-healthy food. A study conducted over nineteen years following 9,632 men and women found those who ate beans at least four times a week had a 22% lower risk of coronary heart disease compared with those who consumed beans less than once a week. Those who ate beans most frequently also had lower blood pressure and total cholesterol and were less likely to be diagnosed with diabetes” short_quote=”Beans are a superb heart-healthy food.Those who ate beans most frequently had lower blood pressure and total cholesterol.”]

Variations

  • Use any color bell peppers, or poblano peppers
  • Add 1 cup corn
  • Add 1 or 2 diced avocados
  • Use cilantro instead of parsley
  • Use other dried fruit instead of dates

This recipe can be used so many different ways. It’s a great one to  double and use differently throughout the week.

  1. Vegetarian dinner for guests, served over a bed of brown rice, with chopped cilantro scattered decoratively on top and accompanied by a green salad tossed with mango, nectarines or other summer fruit. For dessert Peach and Blackberry Crisp or Epicurious: Plum Kuchen
  2. As a side dish with grilled chicken and Watermelon Arugula Salad with Goat Cheese
  3. Toss leftovers with greens (spinach, kale, arugula) for lunch
  4. Toss leftovers with grains (quinoa, brown rice, barley) for a second dinner
  5. Make a wrap or pita sandwich with guacamole, or feta cheese, or a dollop of pain Greek yogurt and a handful of greens

 

Black Bean and Bell Pepper Salad
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Servings
8 servings
Servings
8 servings
Black Bean and Bell Pepper Salad
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Servings
8 servings
Servings
8 servings
Ingredients
Vinaigrette
Salad
Adjust servings: servings
Units:
Instructions
Vinaigrette
  1. Place salt, pepper, oregano, cumin and coriander in small bowl.
  2. Add honey and mix. Add lemon juice and water; mix well.
  3. Pour in extra virgin olive oil in a slow stream, mixing constantly.
  4. Adjust salt and pepper to taste.
Salad
  1. Place beans, bell peppers, onion, dates and parsley in large bowl and mix.
  2. Add in chopped jalapeño if desired and mix well.
  3. Drizzle vinaigrette to coat and toss well.
Recipe Notes

Can be made day ahead.

Modified from

Epicurious Black Bean and Bell Pepper Salad

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Nutrient-Rich Mashed Sweet Potatoes with Red Bell Pepper

Sweet potatoes are far more nutrient rich and have less calories than white potatoes; one medium spud containes 400% of daily requirment for vitamin A, is rich in vitamins B6 and C, potassium, fiber and beta-carotene.

[su_expanding_quote_web source_site=”Medical News Today” source_url=”http://www.medicalnewstoday.com/articles/281438.php” right_quote=”Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease and delay aging and body degeneration.” short_quote=”Consuming foods rich in beta-carotene may reduce the risk of cancer”]

These mashed potatoes with the additional superfoods red bell pepper and onion, make not only a delicious meal but also boosts our immune system.

Variations:

  • Use 2 leeks, washed well and thinly sliced, instead of onion and bell pepper
  • Instead of red bell pepper, use poblano pepper
Mashed Sweet Potatoes with Red Bell Pepper
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Servings
4
Servings
4
Mashed Sweet Potatoes with Red Bell Pepper
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Servings
4
Servings
4
Ingredients
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Instructions
  1. If the sweet potatoes are not organic, peel them. Cut into bite-size pieces and place in a saucepan. Put in salt, cover and bring to a boil. Turn down heat and simmer until tender, 15 – 20 minutes.
  2. Meanwhile heat canola oil in a skillet. Place onion in skillet and cook, stirring occasionally until it is transparent about 8 – 10 minutes. Add red bell pepper, mix in and cook another 10 minutes until bell pepper is tender.
  3. Drain sweet potatoes. Place back in saucepan and mash. Add 1/2 cup of broth, mash again. If it is too dry, mix in another 1/2 cup of broth or more until it has the consistency you prefer. Mix in onion/red bell pepper mix, season with salt and black pepper and serve.
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Meatless or Not Lentil Chili

Make it vegan by leaving out the beef. It’s also an easy way to make a dinner for both omnivores and non-vegans. Cook the ground beef separately, set aside. Once the chili is cooked split it into two pots and add the cooked beef into one of the pots. I’ve made it vegan, with ground turkey, bison or beef.

It pairs wonderfully with cornbread.

Serve with Mixed Green Salad with Cranberries and Orange and dinner is complete.

My favorite cornbread is the Skillet Cornbread from 100daysofrealfood.com

Lentil Beef Chili
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Servings Prep Time
6 - 8 30 minutes
Cook Time
1 1/2 hour
Servings Prep Time
6 - 8 30 minutes
Cook Time
1 1/2 hour
Lentil Beef Chili
Print Recipe
Servings Prep Time
6 - 8 30 minutes
Cook Time
1 1/2 hour
Servings Prep Time
6 - 8 30 minutes
Cook Time
1 1/2 hour
Ingredients
Adjust servings:
Units:
Instructions
  1. Heat heavy large pot over medium-high heat. Add ground beef and cook until beef is brown, crumbling with fork about 5 minutes. Drain well, and put in separate dish. Cover and set aside.
  2. Heat oil in the pot over medium-high. Add onion, leeks, red bell pepper, green bell pepper and sauté until onion is tender, about 8 minutes. Add garlic, marjoram, oregano and basil and cook 2 -3 more minutes. Add beef, lentils, tomatoes, water, chili salt and pepper and mix in. Cover and simmer until lentils are tender, stirring occasionally, about 1 1/2 hours.
  3. Place cheese, onion, parsley and yogurt in small bowls. Ladle lentil chili into bowls and let everyone top off their chili with cheese, onion, parsley and/or yogurt to their liking.
Recipe Notes

Modified from
Epicurious: Lentil Beef Chili

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A Healthy Twist on a French Classic

I find bison a better alternative to beef, because bison are grass-fed and industry standards don’t allow the use of hormones or routine antibiotics, which are often given as growth promoters to cattle.

Meatballs are usually associated with spaghetti sauce, but this recipe takes them to another level, rich, hearty and satisfying.

My daughter eats just about everything, but she balked at the wine sauce, so here are two options to make it child friendly:

– Omit the brandy and replace 1 cup of wine with another cup of beef broth for a total of 2 cups of broth. It tastes much lighter. Some adults might prefer it this way too.

– Reserve some of the baked meatballs and serve them to children without the sauce.

My favorite way to serve this is with rice, but is also pairs nicely with roasted potatoes, or even noodles with poppy seeds in a goulash-like style.

Bison Meatball Bourguignon
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Servings
4 - 6
Servings
4 - 6
Bison Meatball Bourguignon
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Servings
4 - 6
Servings
4 - 6
Ingredients
Meatballs
  • 3/4 cup oats old-fashioned
  • 1 1/2 pounds bison ground
  • 2 eggs large, beaten
  • 1/4 cup red onion finely chopped
  • 2 tablespoons parsley fresh, finely chopped
  • 2 tablespoons thyme optional, finely chopped
  • 1 1/2 teaspoons salt kosher
  • 1/2 teaspoon black pepper coarsely ground
Bourguignon sauce
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Units:
Instructions
  1. To make the meatballs, mix all the meatball ingredients—oats, ground bison, eggs, onion, parsley, salt, and pepper and mix well. Cover and refrigerate for at least 15 minutes or up to 4 hours.
  2. Position a rack in the center of the oven and preheat to 375°F. Lightly oil a metal roasting pan.
  3. Using your wet hands rinsed under cold water, shape the meat mixture into 18 equal meatballs. Arrange in the roasting pan and bake until lightly browned, 20 to 25 minutes.
  4. Transfer the meatballs to a plate.
  5. Meanwhile, start the sauce. Heat canola oil and butter in large saucepan over medium heat and add the mushroom and onion. Stir occasionally, until browned, about 7–8 minutes. Stir in the carrot. Sprinkle with the flour and stir well. Stir in broth, wine, brandy, tomato paste, and thyme and bring to a boil. As soon as it boils, reduce to low heat and simmer until lightly thickened, about 10 minutes, checking periodically to make sure it does not dry. Add a couple of tablespoons of water if needed.
  6. Return the meatballs to saucepan and cook another 10–15 minutes. Season with salt and pepper.
  7. Serve hot, sprinkled with parsley.
Recipe Notes

Adapted from Epicurious: Beef Meatballs Bourguignon

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Avocado Mousse

Red bell peppers and cilantro add color and crunch, additional flavor, Tabasco gives it some oomph and non-fat Greek yogurt rather than sour cream puts a dash of probiotics into this luscious appetizer.

Avocado Mousse
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Avocado Mousse
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Ingredients
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Instructions
  1. Chop red bell pepper, cilantro and onion.
  2. Sprinkle gelatin over cold water in a small heavy saucepan and let soften 1 minute. Cook over low heat, 1 to 2 minutes, and then remove from heat.
  3. Coarsely mash avocados with a fork in a large bowl. Stir in gelatin mixture along with remaining ingredients until combined well.
  4. Pour mixture into lightly oiled mold and chill, covered tightly with plastic wrap, until firm, at least 4 hours.
  5. Run tip of a thin spatula between mold and mousse. Tilt mold sideways and tap side of mold against a hard surface, turning it, to evenly break seal and loosen mousse. Keeping mold tilted, invert a plate over mold, and then invert mousse onto a large round platter. Ring the mousse with a mix blue and yellow corn tortilla chips.
Recipe Notes

Modified from Epicurious: Avocado Sour Cream Mousse

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Spinach Orange Salad

Spinach is a powerful super food, as are onions and oranges.

[su_expanding_quote_without_link source=”SuperFoods Rx: Fourteen Foods that Will Change Your Life, Steven Pratt M.D. and Kathy Matthews” full_quote=”Citrus flavonoids are found in the fruit’s tissue, juice, pulp and skin and have been shown to inhibit cancer cell growth, strengthen capillaries, act as anti-inflammatories and they are antiallergenic and antimicrobial. Flavonoid intake is inversely associated with the incidence of heart attack and stroke as well as a host of other ailments. ” short_quote=”Citrus flavonoids found in the fruit’s tissue, juice, pulp and skin and have been shown to inhibit cancer cell growth”]
Spinach Orange Salad
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Servings
4
Servings
4
Spinach Orange Salad
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Servings
4
Servings
4
Ingredients
Vinaigrette
Salad
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Units:
Instructions
Dressing
  1. Whisk fresh orange juice, apple cider vinegar, orange zest and red onion in little bowl to blend.
  2. Gradually whisk in 1/2 cup of olive oil.
Salad
  1. In a large bowl, toss spinach with orange segments and half of black olives.
  2. Toss salad with enough dressing to coat lightly.
  3. Sprinkle remaining olives on top and serve.
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