Lunch Today: Rainbow Salad

rainbow-salad“Taste the rainbow” should be a slogan for fruits and vegetables and not for candy! The more color on your plate, the more nutrients you are getting, like the following. This colorful, nutrient-rich rainbow salad is chock full of flavonoids – phytochemicals that give many plants their vibrant color. It is also loaded with vitamin C, beta-carotene, and other antioxidants that will provide you with extra nutrition. These foods also provide iron, calcium, fiber, and a modest 2 grams of protein per serving. Continue reading “Lunch Today: Rainbow Salad”

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Dinner Tonight: Coleslaw

coleslawA typical side dish to any barbecue, coleslaw is a nutrition packed and even a cleansing food. Studies have shown that cruciferous vegetables help with the body’s toxic waste disposal system. Plant chemicals, such as sulforaphane and indole-3-carbinol, trigger the release of a protein that causes the release of a dozen or more toxin-fighting enzymes that either neutralize cancer-causing chemicals or help the body excrete them. Cruciferous foods include broccoli, kale, cauliflower, cabbage, Brussels sprouts and watercress.

This recipe combines green and red cabbage, adding more antioxidant power than just green alone. It also uses kefir instead of traditional mayo, adding vitamins B12 and K2, calcium, magnesium, biotin, folate, enzymes and probiotics to this tasty dish. Continue reading “Dinner Tonight: Coleslaw”

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Dinner Tonight: Red Cabbage and Pear Soup with Pomegranate Seeds

red-cabbageWe are well into fall now, with leaves starting to change colors, and crisper mornings and cooler nights. Fall is definitely one of my favorite times of year and aside from the beauty of the season, the produce that is available is spectacular. Squash, Brussels sprouts, broccoli and grapes are just a few things that arrive with the abundance of autumn harvest. Another three foods that I adore, especially in this soup recipe, are cabbage, pears and pomegranates.

Cabbage is a cruciferous vegetable that really gives you a lot of bang for your buck. With so many varieties of cabbage, there is something for everyone. In this recipe, red cabbage is the star. Continue reading “Dinner Tonight: Red Cabbage and Pear Soup with Pomegranate Seeds”

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Dinner Tonight: Cabbage Curry Soup

cabbageThere is something soul-soothing about making a warming winter meal while the wind blows and the snow falls (anyone else have snow yet?). Growing up, we had soup every day, usually to end the meal. Today, though, I enjoy soup on its own as a meal in itself. This cabbage soup is an economical meal that provides a bounty of nutrients.

Cabbage is a great source of dietary fiber, antioxidants, and a range of vitamins. Cabbage is part of  the cruciferous family of vegetables and it contains  a group of chemicals called glucosinolates, which studies have shown could reduce the risk of certain cancers.

Cabbage is very versatile and also comes in many varieties. Green, red, savoy and Napa all have unique nutritional properties. From salads to slaws to soups, make sure that cabbage is part of your late fall meal planning. Continue reading “Dinner Tonight: Cabbage Curry Soup”

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Fight the Flu with Veggies

A study in the journal Cell has found that eating broccoli, cauliflower and cabbage can boost the immune system and help you fight off everyday bacteria and viruses.

Lab mice who skipped their veggies for 3 weeks suffered an 80% drop in the total number of protective immune cells.

So, along with these tips, adding a serving or two of veggies to your daily diet may be a good idea for the whole family.

 

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  • Paula Gallagher
    Paula Gallagher
    Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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    Margo Gladding
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    Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
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    Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
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    Dr. Rav Ivker
    Dr. Rav Ivker is a holistic family physician, health educator, and best-selling author.
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    Susan Levin
    Susan writes about the connection between plant-based diets and a reduced risk of chronic diseases.
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December 2020
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