#Chefs-tip ” Beauty of Eating Cabbage”


English: green cabbage

English: green cabbage (Photo credit: Wikipedia)

#AceFoodNews says getting children to eat anything such as green-stuff, or something good-for-you ,such as a a vegetable, is really hard nowadays’ as l have found working with the elderly and disabled. The word cabbage being one such word’s ,as it conjures up those nasty school dinners, of yesteryear, that were so overcooked and sour and did not resemble this gorgeous vegetable to the right. Any form of nutrition had been boiled out! Even meals that were simply called “Boiled Beef and Carrots” left people just eating the meat and leave their veg, on the plate.

So ask yourself why?

Well if you ever saw a picture of stewed cabbage ,over cooked and limp, you would not want to eat it either?

But times change and recipes try to show us the real benefits of eating this wonderful vegetable, As cooking cabbage slowly and not taking too much notice of our mother’s and their way’s, back from the 50’s and 60’s, this lovely green vegetable, will not lose all of its sulfur compounds six hours after being cut, nor does it lose all of its sulfur compounds after being cooked. Much of the sulfur in cabbage and other foods is attached either to proteins or related compounds, and this attachment prevents it from being lost completely. There are several dozen sulfur-containing derivatives of the amino acid cysteine found in cabbage and an equivalent number of associated sulfoxides as well. Other sulfur-containing (thiol) molecules are formed when cabbage is cooked. While some of these compounds are definitely volatile and lost during cooking, or over time after the cabbage has been chopped, not all are removed.

English: Cabbage

English: Cabbage (Photo credit: Wikipedia)

In addition, the cutting process may actually increase certain health benefits since some of the newly formed (and transformed) sulfur-containing molecules have been shown to have cancer-preventive properties. This includes the sulfur-containing glucosinolates, which are formed when an enzyme called myrosinase is activated. Because the cutting and chopping of the cabbage is an event that activates myrosinase enzymes, it’s actually helpful to let your chopped cabbage sit for a few minutes before cooking it (if you are planning to cook it). This time period will let themyrosinase enzymes convert some of the original sulfur-containing molecules in cabbage into glucosinolates. If you cook your chopped cabbage immediately after chopping, the heat will denature the myrosinase enzymes and the sulfur-containing glucosinolates will be unable to form.

I haven’t seen studies showing the rate of sulfur-related changes in cooked cabbage over time. Nor have I seen studies showing sulfur-related changes in chopped raw cabbage. It’s the antioxidant nutrient loss—and particularly the vitamin C loss—that shows up as most time-sensitive in both chopped raw cabbage and chopped cooked cabbage.

Overcooking vegetables, including cabbage, is one of the best ways I know to rob vegetables of their nutrient benefits; when it comes to cabbage this includes its sulfur-related benefits. I recommend about five minutes (at most) for the steaming or “Healthy Sautéing” of raw cabbage. Prior to cooking, I recommend about the five-minute waiting period to allow sulfur-related changes to occur in the freshly chopped cabbage.

Virtually all types of cabbage will store safely in the refrigerator in whole-head form for at least one week. But a partly chopped cabbage head should be tightly covered and kept for no more than three to five days. Many raw cabbage recipes will contain either vinegar or lemon juice and these acidic liquids will help preserve the refrigerated cabbage-containing recipe over a period of several days. For optimal health benefits, however, I recommend enjoying a raw cabbage dish as soon as possible after it has been prepared.

 

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“Holiday Turkey with Rice Stuffing and Gravy with Fresh Herbs”


#AceFoodNews says here is a different slant on the Traditional Turkey Recipe‘s and courtesy of George Mateljan and his Foundation, and as he says holidays are usually the time we throw caution to the wind when it comes to what we eat. But you can enjoy the holidays without compromising health with our Healthy Holiday menu which has less fat and fewer calories—one-third fewer calories!

Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs Prep and Cook Time:Ingredients:

Directions: Stuffing:

  1. Bring 3-1/2 cups of lightly salted water to a boil. While water is coming to a boil, rinse the wild rice under running water in a strainer. When water is boiling add both wild and brown rice, cover, turn heat to low and cook for about 45 minutes, until tender. Do not overcook. You will most likely have excess water when rice is cooked properly. Put cooked rice in a strainer and drain out excess water. Set aside in a large enough bowl to mix everything together.
  2. Heat 1 TBS chicken broth in a large stainless steel skillet. Healthy Sauté onion in broth over medium heat for 5 minutes. Add mushrooms and celery and continue to sauté for another 2-3 minutes.
  3. Mix all the stuffing ingredients together in bowl and season with salt and pepper.Always stuff the turkey just before roasting—never ahead of time—to avoid the growth of harmful bacteria. Have the stuffing hot and pack it loosely in the body cavity.

Turkey:

  1. Rinse turkey well inside and out. Pat dry. (If you had to buy a frozen turkey, make sure it is completely thawed.)
  2. Preheat your oven to 350°F (177°C) and put the oven rack on the bottom shelf. Right before roasting the turkey, stuff it loosely with the stuffing.
  3. Cut about 48 inches of heavy kitchen twine. Truss the turkey by first binding the legs together with the center of the length of twine. Run the twine along the sides of the turkey toward the neck tightly holding the wings to its sides with the twine. Cross the twine around the neck end of the bird and back to the legs. Loop around legs and tie a knot. Rub the turkey with a little salt and pepper.
  4. Place turkey breast side down on a flat or V-shaped rack in roasting pan. Make sure you use a rack inside the roasting pan. Otherwise the skin may stick to the pan and tear. Add a cup of chicken broth to the bottom of the pan. Roast breast side down, basting about every 30 minutes with the pan juices for about 2-1/2 hours for a 12-15 lb turkey.
  5. Bring turkey to the top of the stove, turn it to its back and remove the trussing twine. This will now allow the inside of the legs to brown along with the rest of the turkey. Baste again, and return to the oven. But first, check the breast for doneness by inserting an instant reading thermometer at the thickest part of the breast toward the neck. This will give you an idea how much longer the turkey will need to cook. It should read about 125°F (52°C) at this point. When the thermometer reads between 1657°F and 170°F (74-77°C) in the thickest part of the thigh the turkey is perfectly done. Check the stuffing by inserting the thermometer into the center of the cavity. The stuffing should read 165°F (74°C) to be done. If it has not reached this temperature, you will have to remove it from the turkey and finish cooking it in a baking pan on its own. It’s important the stuffing reaches this temperature to be safe to eat. Check the thighs for doneness. Remove your turkey to a platter, but don’t carve it for at least 20 minutes.

Gravy:

  1. Simmer all the ingredients except oat flour, thyme, rosemary, salt, and pepper for about 1 hour on medium heat.
  2. Strain and discard solids. Heat 1/4 cup broth in a stainless steel skillet. Whisk in flour a little at a time to incorporate. Using a wire whisk, add the rest of the broth a little at a time on low heat. Keep whisking to avoid lumps until all the liquid is incorporated.
  3. Add rosemary and cook for another 20 minutes on low heat, stirring occasionally. Season with chopped thyme, salt, and pepper.

Nutritional Profile

Nutrients in
Holiday Turkey with Rice Stuffing & Herbed Gravy
1.00 serving (308.02 grams)
Nutrient%Daily Value
 selenium199.6%
 vitamin A162.1%
 vitamin B12148.3%
 tryptophan87.5%
 manganese86%
 protein53%
 vitamin B244.7%
 vitamin B340.7%
 phosphorus40.2%
 folate37.3%
 vitamin K34.7%
 zinc32.6%
 iron30.7%
 vitamin B629.5%
 copper28.9%
 vitamin B527.9%
 potassium26.6%
 magnesium25.6%
Calories (540)30%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn’t contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe’s in-depth nutritional profile that includes values for dozens of nutrients – not just the ones rated as excellent, very good, or good – please use the link below the chart.) To read this chart accurately, you’ll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration’s “Reference Values for Nutrition Labeling.” Read more background information and details of our rating system.

Holiday Turkey with Rice Stuffing & Herbed Gravy
1.00 serving
308.02 grams
540.41 calories
Nutrient Amount DV
(%)
Nutrient
Density
World’s Healthiest
Foods Rating
selenium 139.74 mcg 199.6 6.6 excellent
vitamin A 8109.70 IU 162.2 5.4 excellent
vitamin B12 8.90 mcg 148.3 4.9 excellent
tryptophan 0.28 g 87.5 2.9 excellent
manganese 1.72 mg 86.0 2.9 excellent
protein 26.50 g 53.0 1.8 very good
vitamin B2 0.76 mg 44.7 1.5 good
vitamin B3 8.15 mg 40.8 1.4 good
phosphorus 402.33 mg 40.2 1.3 good
folate 149.38 mcg 37.3 1.2 good
vitamin K 27.81 mcg 34.8 1.2 good
zinc 4.90 mg 32.7 1.1 good
iron 5.54 mg 30.8 1.0 good
vitamin B6 0.59 mg 29.5 1.0 good
copper 0.58 mg 29.0 1.0 good
vitamin B5 2.79 mg 27.9 0.9 good
potassium 931.76 mg 26.6 0.9 good
magnesium 102.58 mg 25.6 0.9 good
World’s Healthiest
Foods Rating
Rule
excellent DV>=75% OR
Density>=7.6 AND DV>=10%
very good DV>=50% OR
Density>=3.4 AND DV>=5%
good DV>=25% OR
Density>=1.5 AND DV>=2.5%

Courtesy of W.H Whole-Foods In-Depth Nutritional Profile: Read More:

Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs