Michael van Straten
Michael van Straten
australiaphen375.com

Superfoods Cabbage

Cabbage is amazing, very low in saturated fat and cholesterol. it is also a good source of protein, vitamins and minerals and a very good source of dietary fibre. Here are a couple of recipes that make the most of it.

This is one recipe that really is better with your own home grown, chemical free, freshly picked Superfood from the garden, cabbage. Once harvested the leaves start to loose moisture and become brittle. This makes it much harder to fill, roll and fix the leaves for cooking and eating.

Stuffed Cabbage Leaves

It may seem a bit fiddly, but is easier than it sounds and fabulous to eat.
Your daily needs of protein, vitamin C, folic acid and lycopene all wrapped up in these delicious parcels with an enormous portion of cancer protective chemicals.
Serves 4
Preheat oven to 420°F/210°C/ gas 7
16 good sized cabbage leaves
110g/4oz rice
350g/12oz lean minced beef
2 medium onions
400g/14oz chopped tomato, (peeled and de-seeded if fresh)
a handful of fresh, flat leaf parsley washed, dried, chopped
45ml/3tbspns rapeseed oil

Plunge cabbage in boiling, lightly salted water for 5 minutes, drain and cool
Cook rice according to packet instructions, drain
Peel and chop onions, sweat in oil, don’t brown
Add rice, meat, parsley, stir and cook for 5 minutes
Lay 8 leaves on a work top and cover with the other 8
Spread each pair with the meat mix
Roll into sausages, put in an oiled, deep, oven proof dish
Drizzle with a little oil and add tomatoes
Put in oven for around 20 minutes.


Sally’s Tips
1; If you want to avoid the smell of cooking cabbage in the house, bake a thick slice of bread in the oven till crisp, then float one of these giant croutons on top of the water whenever you boil cabbage
2; If the cabbage leaves are large with thick stems, cut these out before cooking so you can roll them up more easily when stuffed.

Served with a green salad, this mix of protein, carbohydrate and three vegetables is a perfect balance. Finish the meal with a peach, a handful of grapes and two plums and you’ve had your five a day.

Upside Down Cake Of Rice, Meat, Veg & Fried Egg

Well, it may sound bizarre, but don’t mock it till you’ve tried it. This is a genuine “Sorlin” recipe from the landlord of the pub that used to be at the bottom of my garden in Buckinghamshire.

Most days there was a Sorlin pie, casserole, soup or, in this case a Sorlin Surprise on his menu. The unwary stranger would look puzzled and ask what these dishes were; “it’sallin” there, chum came the reply describing these wonderful left over recipes.
And the nutrients are all in here too. Serves 4
6000g/20oz cooked rice
2 small steaks cut in slivers
2 chicken breasts cut in slivers
2 turnips
2 carrots
½ a white cabbage
a few red lettuce leaves
1 large red onion
6 mushrooms
4 free range eggs
4 sprigs of fresh coriander
a pinch of powdered ginger
30ml/2tbspns light soy sauce
45ml/3tbspns peanut oil

This looks like a lot of work and hours of time, but believe me it is easy and in well under an hour you will serve up a real surprise dish for four hungry people. Apart from being a treasure chest of immune and body building nutrients, it has significant amounts of nearly all the essentials.

Peel the turnips and carrots, wipe the mushrooms cut them all into sticks
Finely chop the cabbage, onion, lettuce and coriander
Heat a large wok with some of the oil
Brown the meat and remove from wok
Add all the vegetables and ginger and some more oil and stir fry for about ten minutes
Add back the meat and the soy sauce to heat through
Oil four bowls and fill to about 1/3 with the mixture
Cover with the rice, tapping it all firmly down
Whilst the eggs are frying, cover each bowl with a plate, tip upside down and shake gently to free the contents
Put one egg on top of the pyramid and serve.

It is easier if you four bowls the same size. Pyrex or white mixing bowls work well, though I have some soup bowls that are just the right size.


 

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