Charis Cuisine

The Simple Miracle of Red Cabbage

By the Boutenkos Family

Recently, Michael Greger, M.D. re-inspired me to include more red cabbage into my diet.   I was watching his new DVD set called “Latest in Clinical Nutrition,” where he presented a study, showing that red cabbage posses a huge amount of antioxidants, comparable to blueberries, goji berries, and even to acai berries.  It’s amazing to discover that the antioxidants in cabbage are equal to these antioxidant berry superstars, especially when you consider the costs.

I decided to check other sources and found a lot of useful information about this widely available vegetable.  Red cabbage is loaded with glucosinolates – so called “indirect antioxidants” that trigger a cascade of the body’s own natural detoxification enzymes.  A 100 gram (about 3 ounces) serving of raw red cabbage delivers 196.5 milligrams of polyphenols, of which 28.3 milligrams are anthocyanins.  These are the same anthocyanins that give berries their vibrant colors.  These antioxidants also neutralize harmful free radicals and flush them from your system.   Anthocyanins make red cabbage the highest ranking cruciferous vegetable on the ORAC list (Oxygen Radical Absorbance Capacity). Unfortunately, the researchers have only measured antioxidants in cooked red cabbage.   I believe that if they calculate antioxidants in raw red cabbage, these numbers will at least double.

In addition to filling you up with fiber and water content, red cabbage’s anthocyanins may also support weight loss by increasing your body production of two hormones:  adiponectin (fat-burning) and leptin (appetite-suppressing).

Red cabbage is full of essential minerals:  Potassium, Iron, Calcium, Magnesium , Phosphorus , Zinc, Copper, Manganese, Selenium, and others.

It is also a very good source of Thiamin, Riboflavin, Folate, Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6.

Red cabbage contains Omega-3 and Omega-6 fatty acids

Chop red cabbage into your salads, or simply cut it in colorful pieces and munch on during the day as a snack.

For scrumptious recipes read on.

With Green Love, the Boutenkos

We are the Boutenko family, also known as the Raw Family. The four of us embarked on a diet of entirely raw foods in 1994, when we became seriously ill. Victoria had arrhythmia and edema and was obese and depressed. Igor suffered from painful rheumatoid arthritis and had severe hyperthyroid. Sergei was diagnosed with juvenile diabetes and was supposed to go on insulin. Valya had asthma.  Visit our full testimony here!

Recipes

Antioxidant Salad

Here is one of the Boutenko family's favorite salad recipes:

½ head of red cabbage thinly sliced
1 Tablespoon olive oil
1 Tablespoon lemon juice
1/3 teaspoon sea salt
1 Tablespoon nutritional yeast
Optional: Sprinkle hot pepper

Mix all ingredients in bowl and garnish with herbs, grated carrots, etc.
 

Red Cabbage Raw Slaw

This recipe is sure to wow your taste buds!   It’s great as a main course dish, a small plate, side dish or appetizer (so versatile and soooo delicious).   The servings below are for 2 people so double up for more.

Ingredients:

5-6 cups shredded red cabbage
1/2 cup of shredded carrots
1/2 cucumber, chopped (and peeled if not organic)
1/4 cup or 1 handful sliced raw almonds
1 tablespoon raw agave (or blue agave) nectar
1 tablespoon olive oil
2-3 tbsp raw tahini
Seasonings: Celtic salt, pepper, cayenne, cilantro

Directions:

1. Chop up red cabbage into small long pieces and place into bowl
2. Measure out 1/2 cup of shredded carrots and place into the same bowl
3. Add 1 tbs raw agave nectar and 1 tbs olive oil to coat ingredients
4. Mix well
5. Add in 2-3 tablespoons raw tahini or spicy hummus of your choice
6. Add in a pinch of celtic salt, a dash of pepper, cilantro and cayenne to taste
7. Mix ingredients well
8. Slice up your cucumbers and lay them out on your plate in a half circle
9. Pour mixed ingredients onto your plate, slightly overlapping the cucumbers
10. Top your meal by sprinkling sliced raw almonds

BONUS: If you want to get fancy, for presentation purposes, you can drizzle a little raw tahini across your cucumbers when you serve them on a plate

Something about the crunch of the almonds, carrots and red cabbage, mixed with the spices and the sweetness of the agave nectar along with the cooling effects of the cucumber just makes a party in your mouth! Enjoy!
 

Mega Live Red Cabbage Salad

Goodies Needed:

Baby Green and Red Leaf Lettuce
Red Cabbage
Carrots
Beets
Alfalfa sprouts
Sunflower Seeds 

Preparation Steps:

Rinse the baby lettuce, remove excess water using salad spinner and cut up into small bite-size pieces
Manually, or in food processor, grate the red cabbage and carrots
Empty out the food processor and grate some beets
Arrange on a plate a thick layer of the lettuce
Drop handfuls of the cabbage-carrot mix in the corners of the plate
Line a layer of beets on the lettuce
Finish off with a handful or more of the alfalfa sprouts
Sprinkle the salad with a generous amount of sunflower seeds and serve
 
This salad can make a great filling and refreshing meal, or can be used as a side dish or appetizer.  It is all raw and highly nutritious, combing many of the nutritionally dense colored vegetables

Dressing
(for 2 -3 servings)

2 lemons
Extra virgin olive oil (equal amount to juice of 2 lemons)
1 garlic clove
Sea Salt (dash – to taste)
Dried Basil Leaves (dash – to taste)
Cayenne Pepper (dash – to taste)
2 tablespoons Sunflower or Salba Seeds
* Quantities depend on number of people you are serving and portion sizes

 

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