Studies suggest that regular consumption of vegetables from the cruciferous family, which include cauliflower, broccoli, and cabbage, may reduce the risk of several types of cancer. A major prospective dietary study conducted in Europe found a reduced incidence of a type of lung cancer common in male smokers and reduced cancer of the upper digestive tract among people who regularly (every day) ate cauliflower and cabbage. A second U.S. study showed a lower incidence of a type of lymph node cancer with higher vegetable consumption. Cruciferous vegetables contain beneficial compounds called glucosinolates that are broken down into cancer-fighting byproducts when digested.

[gdlr_styled_box content_color=”#ffffff” background_color=”#3d6817″ corner_color=”#9ada55 ” ]Silky Cauliflower Soup

Active Time, 15 minutes, Total Time, 50 minutes

1 stick unsalted grass fed butter or coconut oil
1 onion, coarsely chopped
1 shallot, coarsely chopped 2 garlic cloves, sliced
1, 2 lb. head of cauliflower, cut into 2 inch pieces
4 sprigs of fresh thyme
1 bay leaf
1 quart low-sodium chicken or vegetable stock
4 cup filtered water
Salt and freshly ground black pepper to taste
Pinch of freshly grated nutmeg

In a soup pot, melt butter or coconut oil

Add onion, shallot and garlic and cook over moderate low heat, stirring occasionally until softened, about 5 minutes

Add the cauliflower, thyme and bay leaf and cook, stirring occasionally, until the cauliflower is barely cooked, about 5 minutes more.

Add broth and water and simmer over moderately low heat until the cauliflower is softened and falling apart, about 30 minutes.
Discard thyme sprigs and bay leaf and transfer the soup to a high-speed blender.

Blend the soup until very smooth. Season with salt and freshly ground black pepper to taste, and sprinkle with desired amount of grated nutmeg.[/gdlr_styled_box]

This is a hearty but light soup that has Italian influence in the combination of flavors it provides. The potatoes and beans give it richness and body even thought the liquid in the soup is water. You may substitute chicken broth or vegetable stock for the water of you want added richness.

I found this recipe in a new cookbook I just got from the editors of Martha Stewart Living.

[gdlr_styled_box content_color=”#ffffff” background_color=”#3d6817″ corner_color=”#9ada55 ” ]White Bean, Potato and Kale Stew

2 tablespoons extra-virgin olive oil
1 onion, finely chopped
2 garlic cloves, minced
2 carrots, finely chopped
2 celety stalks, finely chopped
Coarse salt and freshly ground black pepper
1 can of peeled and chopped tomatoes (15 oz)
7 cups water, or stock
1/2 lb small red potatoes, scrubbed and quartered
2 cups cooked white beans or one 15 oz can, drained and rinsed
1 lb kale, stems removed and leaves torn into small pieces
1/2 cup grated Parmigiano Reggiano cheese (2 ounces)

Heat oil in a large saucepan over medium heat. Add onion, garlic, carrots, and celery; season with salt. Cook vegetables, stirring, until tender, about 8 minutes.
Increase heat to medium-high and add tomatoes and their juice. Cook, stirring, until mixture begins to caramelize, about 3 minutes.

Add water or stock, potatoes and beans; bring soup to a boil. Reduce heat and simmer until potatoes are tender, about 10 minutes. Stir in kale. Cook, covered, until tender, about 2 minutes. Correct seasoning with salt and pepper. Serve stew topped with grated cheese.[/gdlr_styled_box]

At just 33 calories, one cup of raw kale has:
Nearly 3 grams of protein.
2.5 grams of fiber (which helps manage blood sugar and makes you feel full)
Vitamins A, C, and K.
Folate, a B vitamin that’s key for brain development.
Alpha-linolenic acid, an omega-3 fatty acid.

Sometimes I have a busy day planned and when I do I throw together a smoothie with lots of body to hold me until lunch. There is such an extensive variety of fruits and vegetables for you to use in your smoothies. I usually buy frozen fruit chunks to keep in the freezer and I also freeze my overripe bananas for the same purpose. Adding gluten free thick cut oats to my smoothies give them more body and a stick to your ribs feeling until lunch.

At just 33 calories, one cup of raw kale has:
• Nearly 3 grams of protein.
• 2.5 grams of fiber (which helps manage blood sugar and makes you feel full)
• Vitamins A, C, and K.
• Folate, a B vitamin that’s key for brain development.
• Alpha-linoleic acid, an omega-3 fatty acid.

Today’s smoothie was an apple and raisin flavored one to which I added some fresh kale leaves from the garden to give it some “green power”.

[gdlr_styled_box content_color=”#ffffff” background_color=”#3d6817″ corner_color=”#9ada55 ” ]Apple and Raisin Smoothie with Kale

1 1/2 ounces thick cut gluten free oats
2 tablespoons of raisins
1 apple, cored and cut into chunks
1 frozen banana
3 large kale leaves, washed and torn into pieces
1 generous cup of almond milk

Put all ingredients into a blender and blend until smooth.
Enjoy![/gdlr_styled_box]

It looks like spring has arrived in New Orleans and the weather has been glorious. I worked in the garden with my consultant this morning and she brought many new things for us to plant for the coming growing season. We planted different varieties of peppers, a couple of varieties of eggplant, and some okra to supplement all of the other things we already have growing.

I also harvested some beautiful turnips and today I have included for you a recipe that will turn a turnip hater into a turnip lover.

Turnips have a rich nutritional value comprising of vitamins K, A, C, E, B1, B3, B5, B6, B2 and folate as well as minerals like manganese, fiber, potassium, magnesium, iron, calcium and copper. It is also a good source of phosphorus, omega-3 fatty acids and protein.
Eat delicious and nutritious turnips, and give your cells what they really want.
[gdlr_styled_box content_color=”#ffffff” background_color=”#3d6817″ corner_color=”#9ada55 ” ]Glazed Turnips

2 lbs small to medium (2 inch) turnips

1 1/2 cups plus 3 tablespoons water, vegetable or chicken stock

2 tablespoons grass fed butter

1 tablespoon maple syrup (a natural sweetener)

1/2 teaspoon salt

Garnish: chopped flat leaf parsley

Preparation

Peel turnips, then halve horizontally and quarter halves. Arrange turnips in 1 layer in a 12 inch heavy skillet and add enough water (about 1 1/2 cup) to reach halfway up sides of turnips. Add butter, sugar, and salt and boil over moderately high heat, covered, stirring occasionally, 10 minutes. Boil turnips, uncovered, stirring gently until tender and water has evaporated, about 8 minutes.

After water has evaporated only butter will remain, so turn heat up to moderately high, stirring until golden brown, about 5 minutes more. Add 3 tablespoons water and stir to coat turnips with glaze.

Serve immediately and enjoy.[/gdlr_styled_box]