Cabbage/Cruciferous vegetables:
revered in Ancient Rome as a cure for Cancer;
High cancer fighting properties, High fiber; speeds up estrogen metabolism, is thought to help prevent breast cancer; suppresses formation of polyps, prelude to colon cancer; can help prevent stomach ulcers; raw cabbage has stronger healing properties.
From The Pennsylvania Dutch settlers:
Knabrus serves 4 -6
1 large green cabbage, finely sliced, core removed
3 large brown onions also finely sliced
2 cloves garlic smashed
1/2 stick butter ( 2ozs)
1/4 cup ( 2 ozs) white wine ( optional)
1/4 tsp sea salt
1/8 tsp ground pepper
generously butter the inside of a Dutch Oven ( a lidded, oven proof casserole).
Arrange layers of cabbage and onions.
Season with salt and pepper Add wine ( or substitute vegetable stock)
Dot with any remaining butter
place on a tight fitting lid, on a cookie sheet and bake in 325f oven for 2 1/2 hours ( check if tender)..there will be a lot of liquid released..and serve hot with brown rice or lentils/black eyed peas.
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| Black eyed peas |
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| Broccoli in my garden |
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Cabbage balls.(USA).a great alternative for a buffet..no cooking required
Everything at room temperature please
1/2 stick unsalted butter
1/2 cup ( 4ozs) cream cheese
1/4 cup ( 2ozs) blue cheese
1 tbsp lemon juice ( or acidic vinegar)
1/4 cup minced red bell pepper
1/4 cup minced celery
1/4 cup chopped pecan or walnut meats ( may also use almonds or even raw sunflower seeds)
1/4 cup finely chopped cabbage ( this can be red or green)
2 scallions finely chopped
3 dashes Hot sauce (optional) Or 1/8tsp ground black pepper
1/2 cup ( 4ozs) finely chopped nut meats (for coating the balls)
in a large bowl combine all the ingredients, except the finely chopped nuts.
Shape mixture into small balls ( size of a walnut is best to handle)
Roll each ball in finely ground nuts and place in a sealed container in the refrigerator or cold place for 1 hour ( minimum) before serving.
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Shula Kalambar ( Spinach & lentils) from Old Persia
1 cup lentils sorted and washed & drained
1 pound fresh spinach ( 2 bunches)
1 tsp ground coriander
1 tsp ground cumin
2 cloves garlic smashed
1 bay leaf
1/2 stick butter ( 2 ozs)
Salt & ground black pepper
1/2 cup chopped fresh cilantro, mint or parsley ( optional)
Cook the lentils in boiling salted water until cooked.
Wash well the spinach, drain and just blanch quickly in it's own juices ( approx 2 mins)
In a large saucepan, melt the butter and add the garlic and spices and cook slowly for 5 mins until their oils are released, add the drained cooled lentils and spinach.
Mix well and top with fresh chopped herbs and serve hot.
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| Green and Beige Lentils |
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| French or Blue Lentils |
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| Split green peas |
Cabbage/collards/mixed greens ( turnip, beets, mustard) stewed in a tomato sauce
1 large green cabbage..finely chopped, core removed
2 medium onions finely chopped
2 tsp caraway seeds ( optional..may also use poppy seeds, sesame seeds,)
2 tbsp olive oil
2 cups good tomato sauce ( may at a pinch use canned chopped tomatoes with herbs and 2 smashed cloves garlic)
2 tsp brown sugar or 1 tsp honey/molasses ( optional)
As for the Knabrus, except substitute the olive oil for butter, and use tomato sauce for the wine and you will need a deep Dutch oven
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Collard Greens & black eyed peas old South
2 large bunches of collard greens* washed and ribs removed ( 4 cups chopped), the idea with the collards is to slice across, rather than chop or mince..these are tough greens and require longer cooking than most..(they will cook down to just 2 cups)
1/4 cup olive oil or 1 stick butter plus 4 pieces tempeh or Smart Bakon OR 2 tbsp smoked paprika
3 large onions chopped
! !/2 cups/ 12 ozs black eyed peas, checked over washed and rinsed ( do not soak these )
1 tbsp red wine or cider vinegar
Sea salt & ground black pepper
In a large saucepan with a tight fitting lid, heat the fat and add the onions and cook well, do not color, but allow them to sweat, adding a sprinkle of sea salt.
Add the vegan bakon.
Add the chopped collards, and the washed and drained black eyed peas salt & pepper, leave the bacon bits in the pan ( traditionally it is done with ham hocks), and top with boiling water to cover the greens.
Cook on medium boil for 1 hour, check that the collards/peas are tender.
Remove from heat, then remove from the cooking liquor, and return the liquor to heat to reduce by 1/2. Then add the vinegar.
Serve the collards in the cooking liquor and check for seasonings serve hot.
This is great topped with smoked paprika and you may add a bay leaf to the cooking if you wish.
Serve with cornbread & steamed rice
*if collards are unavailable, then you should cook the black eyed peas with the onions as above for 45 mins then add any other greens ( mustard,kale, turnip, chard) and cook for a further 30 mins lidded, for milder spinach, add this just 10 mins before serving
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Sweet Kale* with ginger..surprising but this is also American
2 bunches kale..chopped ( I prefer the ribs left in)
4 strips smoked tempeh or Smart bakon
1 tbsp unsalted butter
2 tbsp minced fresh ginger
2 cloves garlic smashed
2 scallions chopped
2 ozs white wine ( optional- may also use sake or dry sherry)
1 tbsp maple syrup or 1 tsp honey
Ground black pepper
In a large sauce pan of boiling salted water, plunge the chopped kale and cook for 6 mins.
Drain and rinse with cold water.
Press down to remove excess liquid.
In a heavy bottomed skillet heat the bakon and add the butter and heat then add the ginger & garlic and cook through without coloring, (about 3 mins).
Add the drained kale and mix well, adding the wine/sherry
Cook for another 4 mins on very low heat
Remove from heat , drizzle with syrup/honey, chopped scallions and ground black pepper and serve
* this is also a good use of sliced fresh Brussels Sprouts
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