Cabbage is an incredibly versatile vegetable, present in the diet of so many different cultures. When steamed in particular, consuming cabbage will help lower cholesterol and improve the effectiveness of your digestive system. Appropriate for February and Cancer Prevention Month, all cabbages, but particularly the savoy variety, are a good source of sinigrin, which can be converted into allyl-isothiocynate and helps tackle bladder, colon and prostate cancer. Keep it crunchy, steam it or bake it, or use it, as in this recipe, as a substitute for pastry.
To see our Baked Savoy Cabbage Parcels recipe, click here.
Leeks are the largest member of the allium vegetable family which also includes onions, garlic and chives. These ingredients are staples in any kitchen, and help protect against both cardiovascular disease and cancer. Once referred to as the poor man’s asparagus, it’s high in vitamin K (promoting both good blood and bone health) and has significant levels of vitamin B too. They can added to any recipe as a lighter onion alternative, but why not make them the star of the show in a classic leek and potato soup? Quick, filling and super healthy.
To see our Leek and Potato Soup recipe, click here.
Endive, chicory or radicchio, green, red or white – there are many names and variety of this peppery vegetable. It has elements of nearly every mineral, but large amounts of selenium, which help regulate thyroid hormones and the immune system, and manganese, promoting the formation of healthy bones, tissues and sex hormones too. Chicory is great as a vegetable cruditee to accompany dips, but if it’s raw taste is too bitter for you, try cooking it as well.
To see our Steamed salmon with Grilled Chicory recipe, click here.
It’s been a fish ‘n’ chippy classic for centuries but as a fresh fish, cod often gets overlooked. But when cooked right, cod has a flaky, flavoursome flesh, and is hugely versatile, so why not pick some up in the fishmongers when it’s right in season? It’s lean and low-calorie, and hugely beneficial to those with diabetic heart disease, atherosclerosis or need to lower their cholesterol level. Steam it, bake it or grill it, and remember to pair it with some delicious vegetables. Try out our cod recipe along with the salmon above and you’ll be eating the recommended amount of weekly fish for a healthy diet.
To see our Roasted Cod with Cherry Tomatoes and Olives recipe, click here.