Cabbage

Qualities:

• High in fiber which maintains bowel health, lowers cholesterol levels, helps control blood sugar levels and aids in achieving healthy weight
• Good source of thamine or B1, which belongs to the Vitamin B complex.  It plays an important role in maintaining a healthy nervous system and improving cardiovascular function
• Good source of vitamin B12 which keeps your nerves and red blood cells healthy and helps to prevent fatigue
• Good source of B9 or better known as folate which plays a role in DNA synthesis and repair
• Good source of choline, another of the B vitamins which can be made in the liver.  It's used to fight liver diseases including chronic hepatitus and cirrhosus
• Good source of pantothenic acid or vitamin B5 which alleviates asthma, hair loss, allergies, stress and anxiety along with respiratory disorders and heart problems
• Good source of niacin which is vitamin B3.  It lowers and controls cholesterol levels
• Good source of manganese which helps with bone structure and metabolism
• High in potassium which helps to regulate blood pressure, helps to prevent heart and kidney disorders, relieves anxiety and stress as well as enhances muscle strength, metabolism, water balance, electrolytes and nervous system.
• Good source of the essential trace mineral, copper which is necessary for survival.  It helps with the formation of collagen, increases the absorption of iron and plays a role in energy production
• Good source of phosphorus which is a critical mineral used to maintain acid-base balance in the body
• Good source of magnesium which is essential to life and necessary for good health.  It helps to maintain balance, avoid illness, perform well under stress and maintain a general state of good health
• Good source of calcium to build and maintain strong bones
• Good source of selenium, another essential trace mineral important for cognitive function, a healthy immune system and fertility
• Contains iron which metabolizes proteins and eradicates different causes of fatigue
• Contains niacin, or vitamin B3 which lowers and controls cholesterol levels
• Contains protein which is our building blocks for bones, muscles, cartilage, skin and blood

Prep:

• Remove the thick, fibrous outer leaves
• Rinse under cool water
• Quarter and remove the core
• Chop into smaller pieces
• Can be eaten raw or cooked

Cabbage does a lot more toward keeping me healthy than I had realized.  I've always eaten it either raw in a coleslaw or boiled.  This is another vegetable that my husband wouldn't eat and one that Kristen didn't like.  However, someone had told him that they fry it, similar to how I fix my Pan Roasted Asparagus.  So I gave it a try and not only did I like it, my husband and youngest daughter now likes cabbage!

• 1 head cabbage
• Garlic powder
• Onion powder
• Vegetable oil

Rinse the head of cabbage and remove any old and discolored leaves.  Remove the core by cutting around the cabbage in fourths, top to bottom.  Discard core. Chop remaining pieces into chunks about inch in diameter.  

Place chunks in nonstick skillet.  I am using my very seasoned iron skillet.  

Sprinkle with garlic powder and onion powder.  Drizzle generously with vegetable oil.  Place lid on top.  

Place on stove and set heat to medium.  Cook, stirring often for about 20 minutes or until cabbage is limp and carmelized.  

Enjoy!

Asparagus

This is the first post in my series highlighting spring vegetables and fruits in season that are on my food plan.  

Qualities:

• Full of vitamins A, C, E and K
• High in fiber, folate and chromium
• Rich in glutathione (a detoxifying compound that helps break down carcinogens and other harmful compounds)
• Packed with antioxidants
• Works with B12 to help prevent cognitive decline
• Natural diuretic

Preparation:

• Rinse
• Break off woody stalk at natural breaking point
• Can be eaten raw 
• Roast or pan fry

I love asparagus just about any way you prepare it but I'm partial to it being roasted.  Tim didn't think he liked asparagus. I don't blame him since all he ever had was the chopped kind from a can.  I am going to share one of my favorite ways to fix asparagus and the only way my husband likes to eat it.  

• 1 bunch of asparagus (about a pound)
• Garlic powder
• Olive oil (I prefer the light tasting kind)

Rinse the asparagus and snap off the hard woody ends at the natural breaking point and discard.

Place the remaining stalks in a non-stick skillet sprayed with cooking spray (I use my well seasoned iron skillet).

Sprinkle with garlic powder and then lightly drizzle with the olive oil.  

Set the heat to medium high and cover with a lid.  

Stir frequently and remove from the heat when asparagus gets tender and starts to brown, about 15-20 minutes.

CHICKEN AND ASPARAGUS STIR FRY

1 Tbsp tapioca powder
3/4 cup chicken broth
2 Tbsp soy sauce
3/4 pound fresh asparagus, trimmed and cut into 2-inch pieces
1/2 medium green pepper, cut into julienned strips
1/4 cup sliced green onions
1 garlic clove, minced
1 Tbsp canola oil
1 cup sliced fresh mushrooms
2 cups cooked chicken breast, cubed
Hot cooked rice

In a small bowl, combine the tapioca powder, broth and soy sauce until smooth; set aside. In a large nonstick skillet or wok, stir-fry the asparagus, green pepper, onions and garlic in hot oil for 2-3 minutes.  Add the mushrooms; stir-fry for 1-2 minutes.  Add chicken; stir-fry for 1-2 minutes longer.  Stir broth mixture; add to the skillet.  Bring to a boil; cook and stir for 2 minutes or until thickened.  Serve over hot cooked rice.  

Yield:  4 servings.

Nutrition information, without rice (Mastercook v.14): 257 calories, 17g fat, 7g carbs, 3g fiber
Diabetic Exchanges:  2 protein (lean meat); 2 fats

BEEF CHOP SUEY

This was really good!!  Rave reviews from all the family!  It reminded me of the canned Beef Chow Mein we used to eat when I was growing up and when I was first married. Although, this version is healthier since it doesn't contain all the preservatives and it was real meat and not cubes that you are eating.  

I didn't eat the rice, but I did like eating the broth with my reduced fat Wheat Thins, so I may break them up and eat them like Chow Mein Noodles next time.  I hope you enjoy it as much as we did!  

Sorry for the poor picture.  

Beef Chop Suey

1 pound lean ground beef

1/2 cup chopped onion

1 can (10-1/2 ounces) condensed chicken broth, undiluted, divided

1 cup chopped celery

1 can (8 ounces) sliced mushrooms, drained

1/4 teaspoon ground ginger

1 can (14 ounces) bean sprouts, drained

2 tablespoons tapioca powder

2 tablespoons reduced-sodium soy sauce

Hot cooked rice

In a nonstick skillet or wok, cook beef and onion over medium heat until beef is no longer pink; drain.  Add 1 cup broth and next three ingredients.  Bring to a boil.  Reduce heat; cover and simmer for 10-15 minutes or until celery is tender.

Add bean sprouts.  Combine the tapioca powder, soy sauce and remaining broth; stir into beef mixture.  Bring to a boil; cook and stir for 2 minutes or until thickened.  Serve over rice if desired.

I counted this as:  3 pro; 1 veg; 20 opt. calories

Nutritional Information:  (Obtained through Mastercook v. 14)  304 calories; 20g fat; 10g carb; 3g fiber