Smashed Red Potatoes With Cabbage

Recipes for Health: Smashed Red Potatoes With Cabbage

Andrew Scrivani for The New York Times
By MARTHA ROSE SHULMAN
Published: November 2, 2010

I set out to make a traditional Irish colcannon here, a mixture of mashed potatoes with cabbage and scallions. But I decided to go with a lighter carbohydrate load, using red boiling potatoes rather than starchier Idaho potatoes. Instead of making a purée of them, after cooking the potatoes in their skins I quarter them and, skin and all, smash them in a hot pan with a potato masher or the back of a spoon.

Recipes for Health
Martha Rose Shulman presents food that is vibrant and light, full of nutrients but by no means ascetic, fun to cook and to eat.

2 pounds red potatoes, scrubbed

Salt

1 pound cabbage (1/2 medium cabbage), quartered, cored and cut in thin shreds across the grain

2 tablespoons unsalted butter or extra virgin olive oil

2 heaped tablespoons chopped scallions (about 3 scallions)

2/3 cup low-fat milk (more as needed)

Freshly ground pepper

2 tablespoons minced chives (optional)

1. Cover the potatoes with water in a saucepan, add about 1/2 teaspoon of salt and bring to a boil. Reduce the heat to medium, cover partially and cook until tender all the way through when pierced with a knife, about 30 minutes. Do not drain the water, but using a skimmer or a slotted spoon, transfer the potatoes from the pot to a bowl. Cover tightly and allow to sit for five to 10 minutes. Then, using a towel to hold the potatoes steady (because they’re still hot), cut them into quarters.

2. Meanwhile, bring the water back to a boil, add more salt if desired and add the cabbage. Cook uncovered until tender, five to six minutes. Drain.

3. Heat the butter or oil over medium heat in a large, heavy nonstick skillet, and add the scallions. Cook, stirring, until they soften, about three minutes. Add the potatoes. Smash the potatoes to a coarse mash in the pan with a potato masher or the back of your spoon. Stir in the hot milk, and mix together well until the potatoes have absorbed all the milk. Stir in the cabbage, and season generously with salt and pepper. Add the chives, stir together until heated through and serve.

Yield: Serves six.

Advance preparation: You can cook the potatoes and cabbage several hours before proceeding with Step 3.

Nutritional information per serving: 172 calories; 4 grams fat; 3 grams saturated fat; 12 milligrams cholesterol; 30 grams carbohydrates; 5 grams dietary fiber; 39 milligrams sodium (does not include salt added during preparation); 5 grams protein

Martha Rose Shulman can be reached at martha-rose-shulman.com. Her latest book, “The Very Best of Recipes for Health,” was published recently by Rodale Books.

Cole Slaw

Ingredient:

1 package of cole slaw mix or shred cabbage, onion, carrots & celery
1/2 cup Mayo
1 tsp sugar
2 tbsp white vinegar
1 1/2 tsp celery salt

Directions:
Put all ingredients into a bowl. Stir well & chill for 1-2 hours before serving.

***Very Easy***

Chestnuts Roasting...With Red Cabbage

Jillian Michaels: Are you looking for just the right thing to go with the Christmas turkey, ham, or duck? Try something new this year and include this healthy and quick-to-make side dish.
You'll get a healthy punch since cabbage is an awesome source of Vitamin C and the onion gives you antioxidants to fight off free radicals where they live throughout the body. But healthy advice aside, your family will thank you because the dish overall tastes great since it combines a slightly sharp and sweet flavor thanks to the caraway seasoning.

Braised Red Cabbage With Chestnuts

Ingredients:
2 teaspoons of canola oil
2 medium onions, halved lengthwise, and thinly sliced
1 head of red cabbage, halved, cored, and thinly sliced
2/3 cups of reduced-sodium chicken or vegetable broth (Always buy broth in cardboard containers instead of cans.)
2 teaspoons of sugar
1 teaspoon of caraway seeds
1 cup fresh chestnuts, cooked, peeled, and halved
1/3 cup of cider vinegar
1/2 teaspoon salt
black ground pepper, to taste

Preparation:
Heat oil in a large pot or Dutch oven over medium heat. Add onions and cook, stirring often, until light golden, 6 to 8 minutes.
Add cabbage and cook, stirring occasionally, until the cabbage wilts, about 5 minutes. Stir in broth, sugar, and caraway seeds; bring to a simmer. Reduce heat to low, cover and cook until the cabbage is very tender, 15 to 20 minutes.
Stir in chestnuts, vinegar, salt and pepper. Increase heat to medium and cook, uncovered, until most of the liquid has evaporated and the chestnuts are hot, 5 to 8 minutes.
Makes 8 servings.

15 Immune Boosting Foods

15 Immune Boosting Foods

Almonds
A handful of almonds may shore up your immune system from the effects of stress. A recommended 1/4 cup serving carries nearly 50% of the daily recommended amount of vitamin E, which helps boost the immune system. And they have riboflavin and niacin, B vitamins that may help you bounce back from the effects of stress.

Elderberry
An old folk remedy, extract from these dark berries appears to block flu viruses in test tube studies. And a few small studies done in people show it may help you recover more quickly from flu. But scientists caution that further study is needed. The fruit itself is rich in antioxidants and may also have the ability to fight inflammation.

Button Mushrooms
Don't dismiss the lowly mushroom as nutrient poor: It has the mineral selenium and antioxidants. Low levels of selenium have been linked to increased risk of developing more severe flu. And the B vitamins riboflavin and niacin, found in these mushrooms, play a role in a healthy immune system. Animal studies have also shown mushrooms to have antiviral, antibacterial, and anti-tumor effects.

Acai Berry
Hawked as a "super food" along with produce like blueberries, the little acai berry's dark color signals that it is high in antioxidants called anthocyanins. While the acai is not scientifically linked to specific disease- or illness-fighting ability, antioxidants may help your body fight aging and disease. Acai berries can be found most often in juice or smoothie form, or dried and mixed with granola.

Oysters
Aphrodisiac? Immune boosters? Maybe both, thanks to the mineral zinc that's found in oysters. Low zinc levels have been associated with male infertility. And zinc appears to have some antiviral effect, although researchers can't explain why. However, they do know it is important to several immune system tasks including healing wounds.

Watermelon
Hydrating and refreshing, ripe watermelon also has plenty of a powerful antioxidant, glutathione. Known to help strengthen the immune system so it can fight infection, glutathione is found in the red pulpy flesh near the rind.

Cabbage
This is another source of immune-strengthening glutathione. And cabbage is easy and inexpensive to find during the winter months when it's in season. Try adding cabbages of any variety (white, red, Chinese) to soups and stews to sneak in extra antioxidants and boost your meal's nutritional value.

Grapefruit
Grapefruits have a good amount of vitamin C. But science has yet to prove that you can easily get enough vitamin C through foods alone, without supplementation, to help treat cold and flu. However, grapefruit is packed with flavonoids -- natural chemical compounds that have been found to increase immune system activation. Dislike grapefruits? Try oranges or tangerines.

Wheat Germ
Wheat germ is the part of a wheat seed that feeds a baby wheat plant, so it is full of nutrients. It has zinc, antioxidants, and B vitamins among other vital vitamins and minerals. Wheat germ also offers a good mix of fiber, protein, and some good fat. Substitute wheat germ for part of the regular flour called for in baked goods and other recipes.

Low-Fat Yogurt
A daily cup may reduce your chances of getting a cold. Look for labels listing "live and active cultures." Some researchers believe they may stimulate your immune system to fight disease. Also look for vitamin D. Recent studies have found a link between low vitamin D levels and an increased risk of cold and flu.

Garlic
Garlic offers several antioxidants that battle immune system invaders. Among garlic's targets are H. pylori, the bacteria associated with some ulcers and stomach cancer. Cooking tip: Peel, chop and let sit 15 to 20 minutes before cooking to activate immune-boosting enzymes.

Spinach
Known as a "super food," spinach is nutrient-rich. It has folate, which helps your body produce new cells and repair DNA. And it boasts fiber, antioxidants, such as vitamin C, and more. Eat spinach raw or lightly cooked to get the most benefit.

Sweet Potato
Like carrots, sweet potatoes have the antioxidant beta-carotene, which mops up damaging free radicals. Sweet potatoes also boast vitamin A, which is linked to slowing the aging process and may reduce the risk of some cancers.

Broccoli
Easy to find at the grocery store and incorporate into meals, broccoli is an immune-boosting basic. One study reported a chemical in broccoli helped stimulate the immune systems of mice. Plus, it's full of nutrients that protect your body from damage. It has vitamins A, vitamin C, and glutathione. Add some low-fat cheese to round out a side dish with immune-enhancing B vitamins and vitamin D.

Rustic Cabbage Soup Recipe

Rustic Cabbage Soup Recipe

Chances are I'm not making my own stock on the average weeknight. I am a big fan of Rapunzel Herb Bouillon (available at many stores), I use about 1/2 of one cube in a soup like this to kick things off - it makes a nice, light but flavorful broth. I'll crush it into a powder and add it to the pot just before I add water. I had some Rancho Gordo flageolet beans already cooked so I used them here, but no worries if you have to turn to the can. For the vegans out there, just skip the Parmesan, and you're in business.
1 tablespoon extra virgin olive oil
a big pinch of salt
1/2 pound potatoes, skin on, cut 1/4-inch pieces
4 cloves garlic, chopped
1/2 large yellow onion, thinly sliced
5 cups stock (see head notes)
1 1/2 cups white beans, precooked or canned (drained & rinsed well)
1/2 medium cabbage, cored and sliced into 1/4-inch ribbons

more good-quality extra-virgin olive oil for drizzling
1/2 cup Parmesan cheese, freshly grated

Warm the olive oil in a large thick-bottomed pot over medium-high heat. Stir in the salt and potatoes. Cover and cook until they are a bit tender and starting to brown a bit, about 5 minutes - it's o.k. to uncover to stir a couple times. Stir in the garlic and onion and cook for another minute or two. Add the stock and the beans and bring the pot to a simmer. Stir in the cabbage and cook for a couple more minutes, until the cabbage softens up a bit. Now adjust the seasoning - getting the seasoning right is important or your soup will taste flat and uninteresting. Taste and add more salt if needed, the amount of salt you will need to add will depend on how salty your stock is (varying widely between brands, homemade, etc)...
Serve drizzled with a bit of olive oil and a generous dusting of cheese.
Serves 4.
101 Cookbooks http://www.101cookbooks.com/

**I made this 11/15/09 it was easy & very good. I will make this again**

Cabbage and Straw

Cabbage and Straw
Recipe courtesy Rachael Ray
Prep Time: 10 min
Cook Time: 20 min
Level: Easy
Serves: 6 servings

Ingredients:
Salt
2 Idaho potatoes, peeled and cut into
1/2-inch dice 1 pound fettucini or papardelle pasta
1 small head Savoy cabbage, quartered, cored and thinly shredded
1 stick butter, cut into pieces
3 to 4 cloves garlic, cracked from skin and halved
16 sage leaves,
6 left whole,
10 thinly sliced
1 teaspoon coarse black pepper
1 1/2 to 2 cups grated Romano

Directions
Bring a large pot of water to a boil and salt it. Add potatoes and cook 7 minutes. Add the pasta and cook 2 minutes, then stir in cabbage and cook 5 minutes longer. While the potatoes and pasta cook, melt butter in a large, deep skillet over medium heat and add garlic and 6 whole sage leaves. Cook 3 to 4 minutes; remove the garlic and whole leaves (reserve the leaves for ganish),

then add sliced leaves and the black pepper. Just before draining the pasta and cabbage, add 2 ladles of starchy cooking water to the skillet. Drain the potatoes, pasta and cabbage and add to butter and sage. Toss to combine with sage butter, adding in lots of cheese as you work. Toss 1 to 2 minutes to form a cheesy butter coating on the pasta and cabbage then adjust salt and serve. Use reserved whole leaves to garnish the pasta.
Copyright 2008 Television Food Network G.P., All Rights Reserved