Home gardening offers ways to trim grocery costs [Survival Today, an on going thread]

Americans finding soaring food prices hard to stomach can battle back by growing their own food. [Click image for a larger version] Dean Fosdick Dean Fosdick

Home vegetable gardens appear to be booming as a result of the twin movements to eat local and pinch pennies.

At the Southeastern Flower Show in Atlanta this winter, D. Landreth Seed Co. of New Freedom, Pa., sold three to four times more seed packets than last year, says Barb Melera, president. "This is the first time I've ever heard people say, 'I can grow this more cheaply than I can buy it in the supermarket.' That's a 180-degree turn from the norm."

Roger Doiron, a gardener and fresh-food advocate from Scarborough, Maine, said he turned $85 worth of seeds into more than six months of vegetables for his family of five.

A year later, he says, the family still had "several quarts of tomato sauce, bags of mixed vegetables and ice-cube trays of pesto in the freezer; 20 heads of garlic, a five-gallon crock of sauerkraut, more homegrown hot-pepper sauce than one family could comfortably eat in a year and three sorts of squash, which we make into soups, stews and bread."

She compares the current period of market uncertainty with that of the early- to mid-20th century when the concept of victory gardens became popular.

"A lot of companies during the world wars and the Great Depression era encouraged vegetable gardening as a way of addressing layoffs, reduced wages and such," she says. "Some companies, like U.S. Steel, made gardens available at the workplace. Railroads provided easements they'd rent to employees and others for gardening."

http://www.bellybytes.com/articles/29foods.shtml

The 29 Healthiest Foods on the Planet

The following is a “healthy food hot list” consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet.
Fruits

01. Apricots
The Power: Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

02. Avocados
The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

03. Raspberries
The Power: Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

05. Cantaloupe
The Power: Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

06. Cranberry Juice
The Power: Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

07. Tomato
The Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

08. Raisins
The Power: These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal - women, consider this especially during your period.

09. Figs
The Power: A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers - fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.

10. Lemons/Limes
The Power: Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.
Vegetables

11. Onions
The Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. Artichokes
The Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

13. Ginger
The Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli
The Power: Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don’t overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach
The Power: Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or sauté with a little olive oil and garlic.

16. Bok Choy (Chinese cabbage)
The Power: Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer’s produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn)
The Power: Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.

18. Watercress and Arugula
The Power: Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.

19. Garlic
The Power: The sulfur compounds that give garlic its pungent flavor can also lower LDL (”bad”) cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.
Grains, Beans and Nuts

20. Quinoa
The Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.

21. Wheat Germ
The Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.

22. Lentils
The Power: Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

23. Peanuts
The Power: Studies show that peanuts or other nuts (which contain mostly unsaturated “good” fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

24. Pinto Beans
The Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.

25. The Power: Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear — yogurt should not bother your tummy.

26. Skim Milk
The Power: Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don’t go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won’t miss it!
Seafood

27. Shellfish (Clams, Mussels)
The Power: Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

28. Salmon
The Power: Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

29. Crab
The Power: A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The “crab” in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes

Be sure you make it high enough and strong enough for hanging pots.

The first thing that I would buy is a watering wand, get the one that is about 3 foot long, and comes with a water bubbler nozzle, as it won’t wash all the dirt out of the pots and mess with the roots, they will cost $20. and are worth every penny, as with them you stand straight and just point it at the object waiting for water, I use mine in the yard and the greenhouse.

I think my last one came from K-Mart, Walmart should have them, think they are called a watering wand, but don’t get the cute little ones that are a foot long, go for the longer one and it is about a half inch diameter aluminum tube.

Yes, you should be able to work with your area.

Be sure it is tall as you can safely make it, at least house roof height to the eaves.

When you build, you may want to consider making it strong enough to cover later with fiberglass, as glass windows or insets gets too heavy and the glass always gets broken.

You won’t have the sun that you need for some of the summer crops, but with experimenting, will find a lot of plants that will grow in there.

The last big growing attack that came on me, I grew from seed tomatoes, peppers, lettuce, several greens and chard, in a room with north windows and smaller east windows and they all produced fine and in the gallon pots the tomatoes grew 6 foot tall. It was a wonderful jungle, only room to get to the plants to water them, it was in the next room to the wood stove, so got extra heat.

I cannot even grow in pots now, due to health, but you never loose the desire to do so.

If you screen it in, watch for a sale on rolls of plastic, it isn’t impossible to tack it up in the winter and that will give you heat in the house.

If you buy rolls of plastic, and plan to use it year round, it has to have a blocker in it that blocks the ultra violet rays, and I may have the name wrong, but it keeps it from falling apart in the sun.

But for one winters use, just get the $5.00 rolls of plastic at wallmart that is sold for ‘painter’s drop cloths’ called Plastic Sheeting, it comes in a 10 x 25 foot roll and is 3.5 mil thick....

Yes, I cheated and looked at the cover on the roll that I have.

Go ahead and put in a row of benches, the wooden pallets that things get shipped on, will be about right, take them apart and use the 2 x4’ center supports for legs and put the flat boards up for the table top, be sure to leave a half inch opening between the boards for the water to drain off and the air to circulate.

You will have problems that are beyond my knowledge, lots of rain, all I can think is that plants get in trouble when water drips in the pot and on them, or drown if it lasts long enough.

Here in Arizona, rain is a cuss word, my old roof has dried out and has leaks the repairmen have not found the source of in 30 years.

You will want to start your seeds 6 weeks to 2 months before they go out doors.Since it will be so long, put doors in both ends and if possible a vent/opening in the center roof.

Do it, you will enjoy it and working with plants is always healing.

If you put the bench against the house, leave a wide walk way, for you will soon have it filled with the 5 gallon and 1 gallon pots.

Start saving your coffee cans, the plastic ones, take outdoors and next time you barb-q heat an old screw driver or ? and melt 4 or 5 holes in the bottom and you have free pots that will grow a lot of the plants, free.

My family comes here every spring and cannot understand my still saving things that I cannot use, but how can I just toss things like coffee cans, when they are at the least flower pots and could be food storage containers.

If you belong to the Free Cycle groups, after you give something away, you can ask for what you need and it amazes me at the requests and thank you’s that I see posted.

I joined to see what it is all about, and as I can no longer drive or go out, I have not taken part in it, but find it interesting and have been tempted to respond.

If people give away building materials here, a poor area, then your area must be full of the things you need for your greenhouse, the screen is going to cost the dollars.

I can only give you my thoughts, for what they are worth, or as a friend often did to me, offer what I considered impossible solutions to the problem, and when I said ‘no way’, she would say “ok, we know what you won’t do, now what did you have in mind?”

Have fun.

http://www.bellybytes.com/recipes/bk.shtml

Seven Quick and Healthy Morning Meals
The people who eat breakfast regularly are most likely to be among the healthiest people you will ever meet! They have more energy, think more clearly and are less likely to battle weight problems than people who skip a morning meal, according to researchers. People who eat breakfast may even live longer.

But not all breakfasts are good for you. High-sugar meals can leave you yearning for a nap by mid-morning, and fat-laden egg-and-bacon breakfasts can lead to over-eating at lunchtime. A balanced breakfast - one that will satisfy your body’s nutrients needs - provides a healthy dose of high-fiber carbohydrates (like fruit, oatmeal or other whole grains), good-for-you proteins (like peanut butter or yogurt) and unsaturated fats from foods like nuts and wheat germ.

The following recipes - one for every day of the week - are all easy to make. Pair with the suggested healthy additions to boost the calcium and protein and you will get the biggest nutrient bang for the lightest calorie buck. Best of all, the taste is worth waking up for.

Tidbits:
A British study found that breakfast built around carbohydrates with a small amount of protein reduced hunger throughout the morning.

People who reach the ripe old age of 100 consume breakfast more regularly than others do.

Breakfast skippers are less efficient, mentally and physically, than breakfast eaters.

Eating oatmeal for breakfast can help prevent overeating later in the day.

Recipes:

Note: Nutritional information for each recipe does not include the suggested healthy additions.

Fried Egg and Ham Sandwich
Eggs are rich in energy-producing B vitamins and provide the best-quality protein money can buy. What is more, the American Heart Association says three to four yolks a week are all right if your cholesterol levels are normal.

Healthy additions: One-half cup raspberries, 8-ounces low fat milk

Ingredients
1 teaspoon butter
1 egg
1 whole-wheat English muffin, toasted
1 ounce lean ham
Hot sauce or salsa, optional

Directions
In a small nonstick skillet over medium-low heat, melt the butter. Crack the egg into a bowl and slide it gently into the skillet so as to avoid breaking the yolk. Cook 1-1/2 minutes or until white is set. Using a pliable spatula, gently flip and cook another 15 seconds. Transfer to the muffin, cover with ham, and season with a few drops of hot sauce or a spoonful of salsa, if desired. Recipe makes one serving.
Nutritional information per serving:
Calories: 281
Protein: 18g
Carbohydrate: 28g
Fat: 5g
Fiber: 4g
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Peanut Butter and Banana Toast
Who says you do not have time for breakfast? This protein-rich childhood favorite is ready in less than five minutes. A study from Pennsylvania State University showed the monounsaturated fats in peanut butter could help ward off heart disease.

Healthy addition: 8-ounces low-fat milk

Ingredients:
1 slice whole-grain bread, toasted
1 tablespoon peanut butter
1 small banana, sliced
2 teaspoons toasted sliced almonds

Directions:
Spread toast with peanut butter. Arrange banana on top; sprinkle with almonds. Recipe makes one serving.
Nutritional information per serving:
Calories: 296
Protein: 10g
Carbohydrate: 44g
Fat: 12g
Fiber: 7g
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Fruited Cottage Cheese
Dried fruit is one of the densest foods on the planet. Have some on hand for a quick snack anytime (just keep a close tab on your intake; it can also be calorie-packed).

Healthy additions: 1 slice whole-grain toast with 1-teaspoojn marmalade or jelly, 6-ounces low fat milk

Ingredients:
5 dried apricot halves
2 tablespoons golden raisins
1/2 cup 1-percent cottage cheese
1 tablespoon muelsi or other mixed whole-grain cereal

Directions:
In a small bowl combine apricots and raisins. Add water to cover and let stand overnight (this makes the fruit extra-tender). In the morning, put the cottage cheese in a bowl. Drain the fruit and add to the cheese. Sprinkle with muesli. Recipe makes one serving.
Nutritional information per serving:
Calories: 219
Protein: 16g
Carbohydrate: 35g
Fat: 2g
Fiber: 4g
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Lemon Poppy Seed Muffins
These traditional favorites are ready to eat in less than a half-hour. Bake a batch on the weekend to save time during the week - the muffins also freeze well.

Healthy additions: 3 /4 cup plain nonfat yogurt, 3 /4 cup raspberries, 2-tablespoons low fat granola. Layer in a parfait if desired.

Ingredients:
Butter flavor-cooking spray
2 cups flour
1/2 cup plus 2-teaspoons sugar
2 tablespoons poppy seeds
2 teaspoons baking powder
1/4 teaspoon salt
1/4 cup butter or stick margarine, cut into small pieces
1 egg
1 cup 1-percent milk
4 teaspoons freshly grated lemon zest

Directions:
Heat oven to 400-degrees. Coat a 12-cup muffin pan with cooking spray. In a large bowl, combine flour, 1/2 cup of the sugar, poppy seeds, baking powder and salt. Using a pastry blender or fork cut in butter until mixture forms fine crumbs. In a separate bowl whisk together egg, milk and lemon zest. Add to flour mixture and stir until dry ingredients are just moistened. Pour batter into muffin pan. Sprinkle with remaining 2-teaspoons sugar and bake for 18 minutes or until a toothpick inserted in center comes out clean. Remove muffins from pan and let cool on a wire rack. Recipe makes 12 muffins.
Nutritional information per serving:
Calories: 169
Protein: 4g
Carbohydrate: 26g
Fat: 6g
Fiber: 1g
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Oatmeal with Golden Raisins and Blueberries
Oatmeal contains more soluble fiber than any other food, making it one of the best cholesterol busters you can add to your diet.

Healthy addition: This breakfast is perfect as is.

Ingredients:
1 cup 1-percent milk
1/2 cup quick cooking oats
1 tablespoon brown sugar
2 tablespoons golden raisins
1/2 cup blueberries

Directions:
Combine milk and oats in a microwave-safe bowl. Microwave on high for two minutes or until thickened. Stir in sugar and raisins; sprinkle with berries. Recipe makes one serving.
Nutritional information per serving:
Calories: 408
Protein: 14g
Carbohydrate: 78g
Fat: 6g
Fiber: 7g
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Blueberry Crumb Cake
Here is another make-ahead that is best prepared when you have more time. Wheat germ is a good source of iron, which helps fend off fatigue; sprinkle some on yogurt or cottage cheese for a deliciously different snack.

Healthy addition: Blend one peeled orange, seven medium strawberries and two-thirds cup plain nonfat yogurt into a take-along smoothie.

Ingredients:
1 cup flour
1/4 cup whole-wheat flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
4 tablespoons butter or stick margarine
2/3 cup sugar
2 egg whites
Grated zest from two medium oranges (save one orange to make the smoothie, if desired)
1 teaspoon vanilla extract
3/4 cup fat free buttermilk
Cooking spray
1 cup blueberries

Directions:
Heat oven to 350-degrees. In a medium bowl, stir together wheat germ, flour and brown sugar. With a pastry blender or a large fork, cut in butter until mixture forms coarse crumbs; set aside. Prepare cake batter. In a large sift together flours, baking powder, baking soda and salt. In another bowl, beat together butter, sugar, egg whites, orange zest and vanilla. Alternately beat in flour mixture and buttermilk until blended. Pour into a 9-inch round cake pan coated with cooking spray. Scatter blueberries on top and sprinkle with crumb toping. Bake for 45 minutes or until a toothpick inserted in center comes out clean. Cool on wire rack. Recipe makes 12 servings.
Nutritional information per serving:
Calories: 156
Protein: 9g
Carbohydrate: 25g
Fat: 5g
Fiber: 1g
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AM (or anytime) Make-Ahead Fruit Cup
Make and set aside the night before for an instant morning pick-me-up. The blackberries provide a blast of cancer-fighting fiber, while the kiwifruit and mango give you heart-healthy vitamin C.

Healthy additions: Half of a whole-wheat bagel with 1-tablespoon reduced-fat cream cheese, 8-ounces low-fat milk

Ingredients:
1 medium mango, peeled and diced
1 kiwifruit, peeled and diced
1/2 pint blackberries
1/3 cup orange juice

Directions:
In a medium bowl, combine the mango, kiwifruit, blackberries and orange juice. Cover with plastic wrap and refrigerate overnight. Recipe makes two servings.
Nutritional information per serving:
Calories: 146
Protein: 2g
Carbohydrate: 37g
Fat: 1g
Fiber: 7g
Print this recipe

See also:
The Importance of Breakfast
Breakfast Busters
Fitness and Freebies: Breakfast on the Fly

http://www.bellybytes.com/recipes/cabbage.shtml

Cabbage - Everything you need to know!
Cabbage

Everything you need to know about cabbage! The humble cabbage is a very versatile vegetable. It’s great for coleslaw, but cabbage can bring so much more to your table. Some varieties are great sources of vitamin C.

A member of the Brassica family, cabbage is related to kale, broccoli and cauliflower. Botanical evidence suggests that cabbage has been cultivated for more than 4,000 years, originating in Turkey and Greece. Reportedly, Jacques Cartier, who planted it in Canada on his third voyage, circa 1541, first introduced it to North America. Get to know this leafy wonder by learning about the different types and preparation techniques.

Green Cabbage
The heart of any good coleslaw is shredded green cabbage, which, in the supermarket, looks similar to a head of iceberg lettuce - green, round and typically a little smaller than a volleyball. Green is the most common type of cabbage and is popular for its crunchiness and mild flavor. When looking for a head of green cabbage, look for one that is heavy for its size and has no discoloration.

Red Cabbage
This type adds a burst of color to any salad or stir-fry. Red cabbage takes longer to mature than green cabbage, so they usually are not as tender. This variety is perfect for serving raw in salads and slaws. The color in red cabbage can often run when cooked. Other foods will turn red and the cabbage will take on a bluish hue. This can be avoided by cooking with an acid such as lemon juice or vinegar.

Savoy Cabbage
Tender and sweet, Savoy cabbage is popular in Italian recipes and has a milder flavor than green cabbage. Look for heads with even green coloring and slightly cone-shaped leaves. The leaves should be crisp, not limp, and there should be no sign of browning. The firmer leaves work well when cooked in such dishes as cabbage rolls.

Napa Cabbage
Introduced into North America from China in the 1880’s, Napa is also known as Chinese cabbage. It has long, oblong-shaped leaves that are flat and wide. The leaves are a pale green to greenish white in the center. It looks much like a head of romaine lettuce only more compact, with curly edges. Napa can be served cooked or raw and works particularly well in stir-fries and soups.

Brussels sprouts
Many kids turn their noses up at this miniature form of cabbage, but a little butter or a touch of salt is often the solution. In the supermarket, look for fresh, unfaded green color with no sign of yellowing. The heads should be dense and firm, the leaves unwilted.

Cabbage Cuts
For best chopping results, use a chef’s knife and a very flat surface. Start by cutting one side off the cabbage. Then roll it over to sit on the flat side. Cut around the tough core, which is not eaten. Cut off the top, then the sides around the core. Finally, chop, grate or shred the remaining wedges of cabbage.

Cabbage Measurements
1/4 pound cooked cabbage equals one serving
One medium head (about two pounds) cabbage equals four to six servings or six to eight cups shredded

Storing
Store all varieties of cabbage tightly wrapped in the refrigerator for up to one week.

Recipes:

Sweet-Sour Cabbage
*To reduce foam for accurate measurement, use Coca-Cola at room temperature and stir rapidly.
Ingredients
About 1.5 pounds red or green cabbage
Two medium apples
1/2 cup Coca-Cola
2 tablespoons vinegar
2 tablespoons brown sugar
2 tablespoons bacon drippings
1 teaspoon salt
1/2 to 1-teaspoon caraway seeds

Directions
Coarsely shred or cut cabbage (should measure 3-cups). Core and dice unpeeled apples. In pan, toss together all ingredients. Cover, simmer until cabbage is tender, about 25 minutes; stir occasionally.
Recipe makes four (1/2-cup) servings.
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Caraway Red Cabbage
Ingredients:
2/3 cup blanched whole almonds, toasted
One (8 ounce) package semisweet baking chocolate
1/3 cup reduced-calorie margarine
1-1/4 cup all-purpose flour
1 cup sugar
2 tablespoons amaretto
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup egg substitute

Directions:
In a large saucepan, saute onion in butter until tender. Add water, vinegar, caraway seeds, salt and cabbage. Cover and simmer for 30 minutes, stirring occasionally. Stir in sugar substitute.
Nutrition information per serving:
Calories, 31
Fat, 1g
Cholesterol, 3mg
Sodium, 141mg
Carbohydrate, 5g
Fiber, 2g
Protein, 1g
Diabetic Exchange: 1 vegetable
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Au Gratin Cabbage
Ingredients:
2 cups shredded cabbage
1/2 cup grated carrot
1/4 cup chopped green onions
One egg
1/2 cup fat free milk
3 tablespoons shredded Swiss cheese
1/4 teaspoon seasoned salt
1 tablespoon minced fresh parsley
1 tablespoon shredded Parmesan cheese

Directions:
In a skillet coated with nonstick cooking spray, saute the cabbage, carrot and onions until crisp-tender. Transfer to a greased shallow 1-quart baking dish. In a bowl, combine the egg, milk, Swiss cheese and seasoned salt. Pour over the vegetables. Sprinkle with parsley and Parmesan cheese. Bake, uncovered, at 350-degrees for 30 to 35 minutes or until a knife inserted near the center comes out clean.
Recipe makes two to three servings.
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Cabbage and Pears
Pears give this side dish a creamy sweetness. Serve it with a rotisserie chicken and mashed potatoes if desired.
Ingredients:
2 tablespoons margarine
One small savoy or napa cabbage, shredded
Two ripe but firm Bosc or Anjou pears
1/2 teaspoon sugar
Salt and pepper to taste

Directions:
Melt 1-tablespoon of margarine in a nonstick skillet over low heat. Add the shredded cabbage and toss to coat with margarine. Cover and simmer for ten minutes. Remove from heat.
While the cabbage is cooking, peel, halve and core the pears. Slice pears thinly. Melt remaining margarine in a skillet over high heat. Add the pears and sugar. Cook for 30 seconds.
Stir the pears into the cabbage. Season with salt and pepper.
Tip: Choose cabbage heads that are heavy for their size. The leaves should be crisp and tightly packed.
Notes: Discard outer leaves, core and finely shred the cabbage.
Remember that cabbage should be cooked until it is just tender.
Overcooked cabbage will be soggy and can have a strong acid taste.
Recipe makes four servings.
Nutritional information per serving:
Calories, 147
Fat, 7g
Cholesterol, 0mg
Sodium, 99mg
Carbohydrate, 23g
Fiber, 6g
Protein, 3g
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Russian Beef and Cabbage Stew
Ingredients:
One 2-pound boneless chuck roast, trimmed and cut into 1-inch cubes
1 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups chopped onion
One small head cabbage (about 1-1/2 pounds), shredded
One 28-ounce can tomato puree
One 28-ounce can diced tomatoes
1-1/2 cups sliced carrots
1 cup diced green bell pepper
1/4 cup packed brown sugar
1 cup plain low-fat yogurt

Directions:
Season the meat with salt and pepper; place in a large pot or Dutch oven. Add the onions and enough water to cover the meat (about 2 quarts). Bring to a boil, reduce the heat, cover, and simmer one hour.
Add all the remaining vegetables and the brown sugar. Cover and simmer two hours longer.
Skim the fat from the top of the stew with a spoon. Serve the stew in bowls, each topped with one rounded tablespoon of yogurt.
Recipe makes about 3-quarts (ten servings).
Nutritional information per serving (about 1-1/4 cups):
Calories: 223
Fat: 5g
Cholesterol: 53mg
Sodium: 527 mg
Carbohydrate: 25g
Fiber: 5g
Protein: 21g
Diabetic Exchanges: 1 Starch, 2 Vegetable, 2 Very Lean Meat, 1/2 Fat
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http://www.bellybytes.com/bytes/cabbage.shtml

Cabbage

Cabbage, one of the oldest vegetables, continues to be a dietary staple and an inexpensive food. It is easy to grow, tolerates the cold, and keeps well. Cabbage is an excellent source of Vitamin C.
Selecting Cabbage

Look for solid, heavy heads of cabbage. Avoid cabbage that has discolored veins or worm damage. Do not buy precut cabbage, the leaves may have already lost their vitamin C. Look for stems that are healthy looking, closely trimmed, and are not dry or split.
Storing Cabbage

Keep cabbage cold. This helps it retain its vitamin C content. Place the whole head of cabbage in a plastic bag and store in the refrigerator. Once the head has been cut, place the remainder in plastic bags and place in the refrigerator. Try to use the remaining cabbage in the next day or two.
Preparing Cabbage

Do not wash cabbage until you are ready to use it. Avoid slicing or shredding cabbage in advance. This will cause it to lose some of its vitamin C content. If you must prepare it an hour or more in advance before cooking, place it in a plastic bag, seal tightly, and refrigerate.
Varieties of Cabbage

There are at least a hundred different types of cabbage grown throughout the world, but the most common types in the United States are the Green, Red, and Savoy varieties. Chinese varieties are also available. The two most common types of Chinese cabbage are Bok Choy and Napa cabbage. Chinese cabbage cooks in less time than standard U.S. types, but can be prepared in the same ways. Cabbage can be steamed, boiled, braised, microwaved, stuffed, or stir-fried.

Try the recipe below for a tasty, healthy twist on slaw!
Chutney Pineapple Slaw

Ingredients:
2 tablespoons chutney
1/2 teaspoon grated orange peel
2 tablespoons fresh orange juice
2-1/2 cups shredded cabbage
1/2 cup shredded carrot
1 cup coarsely fresh pineapple or one 8 oz pineapple tidbits
1/4 cup raisins

Directions:
In a large bowl, combine chutney, orange peel, and orange juice. Mix well. Add shredded cabbage and carrot, pineapple, and raisins; toss to mix. Serve immediately or cover and chill until serving time.

Nutritional analysis per serving: Calories 94.5, Fat 0.5g, Calories from Fat 4%, Carbohydrate 23.6g, Protein 1.7g, Fiber 3.3g, Sodium 37.4mg.

http://www.bellybytes.com/recipes/cinder.shtml

Cinderella Vegetables
The homely appearance of celeriac, rutabaga, parsnips, cauliflower and turnips belies their charm. In addition to the nutritional benefits, these vegetables - often thought of as cold-weather vegetables - have been reliable staples for centuries in Northern and Eastern European diets. Hardy, abundant and filling, they kept well in cold cellars and could be relied upon for nourishment during long winters and economically trying times.

Beyond their basic utility, these vegetables possess surprising culinary charm. Beneath their bold, assertive flavors lies subtle sweetness. Their dense, firm flesh lends itself to both slow roasting and quick stir-frying.

It is time to invite those vegetables to your table! With the following recipes, you’re sure to come to appreciate the qualities of these vegetables in short order.

Recipes:

Maple-Glazed Rutabaga
Sweet maple syrup complements earthy, slightly bitter rutabaga. Serve with pork tenderloin or lean ham.

Ingredients:
1/4 cup maple syrup
1-1/2 teaspoons butter, melted
7 cups (one-half inch) cubed peeled rutabaga (about two medium)
1 /4 teaspoon salt
1 /4 teaspoon black pepper
Cooking spray

Directions
Preheat oven to 425-degrees.

Combine syrup and butter in a large bowl, stirring with a whisk. Add rutabaga, salt and pepper; toss to coat. Spread rutabaga mixture on a jelly roll pan coated with cooking spray.

Bake at 425-degrees for 35 minutes or until rutabaga is tender, stirring occasionally.

Recipe makes four servings, 1-cup each.

Nutritional information per serving:
Calories: 153
Fat: 2g
Saturated fat: 1.1g
Protein: 3g
Carbohydrates: 33.5g
Fiber: 6.2g
Cholesterol: 5mg
Sodium: 212mg
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Roasted Cauliflower
Mellow, slightly sweet roasted garlic and onions round out the flavor of cauliflower.
Ingredients:
2 teaspoons olive oil
2 medium onions, quartered
5 garlic cloves, halved
4 cups cauliflower florets, about 1-1/2 pounds
Cooking spray
1 tablespoon water
1 tablespoon Dijon mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon chopped fresh flatleaf parsley

Directions:
Preheat oven to 500-degrees.

Heat oil in a large skillet over medium heat. Add onions and garlic; cook five minutes or until browned, stirring frequently. Remove from heat.

Place onion mixture and cauliflower in a roasting pan coated with cooking spray. Combine water and mustard; pour over vegetable mixture. Toss to coat; sprinkle with salt and pepper. Bake at 500-degrees for 20 minutes or until golden brown, stirring occasionally. Sprinkle with parsley.

Recipe makes four servings, 1-cup per serving.

Nutritional information per serving:
Calories: 94
Fat: 3.1g
Saturated fat: 0.4g
Protein: 4.5g
Carbohydrates: 15.4g
Fiber: 5.4g
Cholesterol: 0mg
Sodium: 408mg
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Parsnip and Portobello Casserole
Mushrooms, sweet parsnips and cheese are an unusual yet pleasing combination.

Ingredients:
6 ounces portobello mushroom caps
2/3 cup chopped sugar-cured ham (about 3 ounces)
1 cup chopped yellow onion
2 tablespoons minced shallots
2/3 cup fat free, less sodium chicken broth
2-1/2 cups shredded parsnip (about 1-pound)
1/4 teaspoon black pepper
1/2 cup (2 ounces) shredded Gouda cheese
Cooking spray
1/4 dry bread crumbs
2 tablespoons chopped fresh parsley

Directions:
Preheat oven to 375-degrees.

Remove brown gills from undersides of portobello mushroom caps using a spoon, and discard gills. Chop to measure 3-1/2 cups.

Heat a large skillet over medium-high heat. Add chopped ham; sauté two minutes, stirring frequently. Add onion and shallots; sauté five minutes or until tender. Add mushroom and broth; cook five minutes, stirring frequently. Add parsnip and pepper; cook five minutes, stirring frequently.

Remove from heat; stir in cheese. Spoon mixture into a 2-quart baking dish coated with cooking spray. Combine breadcrumbs and parsley, sprinkle over mushroom mixture. Bake at 375-degrees for ten minutes or until golden brown.

Recipe makes four servings.

Nutritional information per 3 /4-cup:
Calories: 227
Fat: 6g
Protein: 11.6g
Carbohydrates: 33.5g
Fiber: 2.9g
Cholesterol: 24mg
Sodium: 407mg
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Curried Celeriac Slaw with Dried Cherries
Ingredients:
1/2 dried tart cherries
1/2 cup finely chopped red onion
3 tablespoons plain fat-free yogurt
3 tablespoons fat free sour cream
1 tablespoon Dijon mustard
1 teaspoon curry powder
1 teaspoon olive oil
1/2 teaspoon sugar
1/2 teaspoon salt
3 cups shredded peeled celeriac (about 1-pound celery root)

Directions:
Combine all ingredients except the celeriac in a large bowl, stirring with a whisk. Add celeriac; toss well to coat. Cover and chill two hours.
Recipe makes four servings.
Nutritional information per 2/3 cup:
Calories: 138
Fat: 2.2g
Protein: 3.9g
Carbohydrates: 32.3g
Fiber: 3.6g
Cholesterol: 2mg
Sodium: 486mg
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Turnip and Rutabaga Stir-Fry
Ingredients:
2 teaspoons vegetable oil
2 teaspoons minced peeled fresh ginger
2 garlic cloves, minced
2 cups (3-inch) julienne-cut peeled turnip (about 1/2 pound)
2 cups (3-inch) julienne-cut peeled rutabaga (about 1/2 pound)
1 cup sugar snap peas, trimmed and each cut in half lengthwise
1/4 cup fat free, less-sodium chicken broth
3 tablespoons low-sodium soy sauce
2 teaspoons cornstarch
2 teaspoons mirin (sweet rice wine)

Directions:
Heat oil in a large nonstick skillet over medium-high heat. Add ginger and garlic, stir-fry 30 seconds. Add turnip and rutabaga; stir-fry another one minute or until crisp-tender. Add sugar snap peas, stirring 30 seconds.

Combine broth, soy sauce, cornstarch and mirin in a small bowl; add to pan. Bring to a boil; cook one minute, stirring constantly.

Recipe makes four servings.

Nutritional information per 3 /4-cup serving:
Calories: 96
Fat: 2.5g
Protein: 3.3g
Carbohydrates: 15.7g
Fiber: 3.7g
Cholesterol: 0
Sodium: 514mg
Print this recipe

http://www.fitnessandfreebies.com/food/articles/seasonvegs.html

Healthy, Tasty Seasonings for Bland Vegetables
Healthy, Tasty Seasonings for Bland Vegetables

Research shows that many of the vegetables Americans least like to eat are rich sources of phytochemicals that reduce the risk of a variety of illnesses, including heart disease and cancer. Cruciferous vegetables such as broccoli, Brussels sprouts, and cauliflower are among our most unpopular vegetables because of their assertive flavors. However, they may offer many protective health benefits.

Cruciferous vegetables are members of the cabbage family; they get their name from their four-petaled flowers, which look like a ‘crucifer”, or cross. Other cruciferous vegetables include:

* arugula
* bok choy
* collards
* kale
* mustard greens
* rutabaga
* turnip greens
* watercress

You can smooth out the strong flavors of cruciferous vegetables by serving them with an assertive garnish, such as a few drops of toasted sesame seed oil or extra-virgin olive oil that can be plain or flavored with lemon, garlic, herbs or chili pepper. Or, try sprinkling of balsamic vinegar, citrus juice, low-sodium soy sauce, or other seasonings such as garlic, cumin, coriander, ginger or anise.

You can also make a simple glaze by mixing together in a blender:

* 1/4 cup balsamic vinegar
* 1-tablespoon honey
* 1-teaspoon minced garlic
* 1-teaspoon minced fresh ginger
* 1-teaspoon extra-virgin olive oil
* One small seeded, chopped tomato
* Salt and black pepper to taste

Bring the mixture to a boil in a saucepan and cook until it is slightly syrupy, about three to four minutes. One tablespoon of the glaze contains 22 calories, less than 1 gram of total fat (0 saturated), 4 grams carbohydrate, no protein or fiber and 2 milligrams of sodium and is a free food exchange.

Use the vegetables within three to four days of purchase. Long storage makes assertive flavors stronger. Until then, store them unwashed in the vegetable crisper of the refrigerator, loosely wrapped in perforated plastic bags.

Buck the trend and dig into those cruciferous vegetables!

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