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
Print Recipe
Servings
4 servings
Servings
4 servings
Ingredients
Soup
Toppings
Adjust servings: servings
Units:
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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Delicious No-Oats Oatmeal

Granted it’s not oatmeal but what else to call it? Creamy and satisfying, nutrient-dense and RESTART friendly, this paleo cereal made itself a permanent part of my breakfast rotation. Add “cake-inspired” toppings for visual delight, gratifying contrast of texture and increased nutrient-density.

  • Carrot Cake
  • Lemon Blueberry
  • Apple Pie

What other combinations could you try? Isn’t it a whole new spin on breakfast?!

Delicious No-Oats Oatmeal
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Servings
4 servings
Servings
4 servings
Delicious No-Oats Oatmeal
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Servings
4 servings
Servings
4 servings
Ingredients
Carrot cake Topping
Lemon Blueberry Topping
Apple Pie
Adjust servings: servings
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Instructions
Non-oatmeal
  1. Mix all the dry ingredients in a bowl.
  2. Mix in milk
  3. Cover and refrigerate overnight
  4. In the morning separate a desired portion size and warm up on the stove top. You can also eat it at room temperature or cold like overnight oats.
  5. Add topping of choice and enjoy!
Carrot Cake Topping
  1. Put shredded carrot, conut and chopped walnuts on top of non-oatmeal. Enjoy!
Lemon Blueberry
  1. Mix in lemon zest, top serving with blueberries and chopped nuts.
Apple Pie
  1. Over serving of non-oatmeal top with chopped apple, walnuts, and a generous dusting of ground cinnamon
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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
Print Recipe
Servings
4 servings
Servings
4 servings
Soba Noodles with Mushroom and Cabbage
Print Recipe
Servings
4 servings
Servings
4 servings
Ingredients
Adjust servings: servings
Units:
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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Steamed Broccoli with Avocado and Sesame Seeds

Broccoli belongs to the cruciferous vegetable family. Named for their flowers, which have four equally spaced petals in the shape of a cross (Latin word crucifer means “cross-bearer”) these vegetables include kale, cabbage, collards and broccoli, cauliflower and turnips. I try to incorporate at least one cruciferous vegetable into our meals regularly.

[su_expanding_quote_book alignment=”right” source_author=”Joel Fuhrman, M.D. ” source_title=”Super Immunity” full_quote=”Cruciferous vegetables are twice as powerful as other plant foods. They have anti-inflammatory, antioxidant and anti-cancer benefits. Studies show that they detoxify and/or remove carcinogenic compounds. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates. ” short_quote=”Cruciferous vegetables are twice as powerful as other plant foods.”]
Steamed Broccoli with Avocado and Sesame Seeds
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Servings Prep Time
4 servings 15 minutes
Cook Time
10 minutes
Servings Prep Time
4 servings 15 minutes
Cook Time
10 minutes
Steamed Broccoli with Avocado and Sesame Seeds
Print Recipe
Servings Prep Time
4 servings 15 minutes
Cook Time
10 minutes
Servings Prep Time
4 servings 15 minutes
Cook Time
10 minutes
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Trim off tough end of broccoli stem. Peel remaining stem and cut crosswise into 1/2-inch-thick slices. Cut broccoli into 2-inch florets.
  2. Steam broccoli, covered, until crisp-tender, 4 to 5 minutes.
  3. While broccoli is steaming, whisk together olive oil, lemon juice, and salt and pepper to taste in a small bowl, mix in minced garlic.
  4. Peel avocado and cut into bite-size pieces.
  5. In a bowl toss broccoli and avocado with oil/garlic mixture. Sprinkle sesame seeds on top and serve.
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