CRUCIFEROUS VEGETABLES BOOST YOUR IMMUNE SYSTEM
Cruciferous vegetables contain natural substances that help prevent cellular degeneration, fortify your immune system, and even protect you against cancer.
The cruciferous family of vegetables includes broccoli, cabbage, cauliflower, bok choy, rocket, kale, arugula, collards, mustard greens and seeds, horseradish, wasabi, kohlrabi, brussel sprouts, radish, turnip greens, rutabaga, and watercress.
For optimum immune support, eat one serving of cruciferous vegetables every day, or a minimum of five serves per week.
And don’t forget to add immune boost your recipes with fresh herbs and spices.
Here’s one of our favourite cabbage recipes that’s simple and tasty. Use your favourite cabbage for this dish.
And we’ve included a White Bean Hummus Dip recipe you can use as a dip for fresh or steamed cruciferous vegetables, for vege bowls, or as a coleslaw dressing.
CABBAGE WITH BLACK MUSTARD SEEDS RECIPE
Ingredients
1 small cabbage (or half a large cabbage), trimmed and finely shredded.
1/2 brown onion finely diced.
1 tbsp of organic rice bran oil.
1 teaspoon of dark sesame oil.
1 tsp of black mustard seeds.
A squeeze of fresh lemon juice (optional).
1 clove of finely minced garlic (for garlic lovers – optional).
Pink lake salt and freshly ground black pepper to season.
Instructions
Heat the oils in a large frying pan until the oil sizzles when you add a drop of water.
Add the mustard seeds and when they begin to pop, add the onion and fry until golden.
If you love garlic, add 1 clove when you are frying the onions.
Gently stir in your cabbage and fry until tender.
Add a dash or two of freshly ground pepper and salt, and a squeeze of fresh lemon juice (optional).
Stir the seasoning through and serve.
WHITE BEAN HUMMUS DIP RECIPE
Hummus is naturally high in healthy fats and anti-inflammatory sesamin for boosting bone, joint, and heart health. It’s low in carbohydrates and a good source of protein and fibre. Your skin and hair will love it too.
This delicious recipe can be used as a sauce with freshly steamed cruciferous vegetables, or as a dressing for coleslaw and vegetable bowls.
It’s a versatile summer food for picnics, barbecues, parties, or just because you want to eat healthy.
Ingredients
1 can of organic cannellini beans (425g).
1/4 cup organic tahini.
1/4 cup lemon juice.
1/2 tsp lemon zest.
1 tbsp capers (or use sea salt to your taste).
1 tbsp pure maple syrup (or agave).
1/4 tsp of ground cumin.
1 crushed garlic clove.
2 tablespoons finely chopped fresh chives.
Directions
Drain and rinse the beans.
Marinate the garlic in the lemon juice and maple syrup for 5 minutes.
Add all of the ingredients except for the chives into a food processor or use a stick blender and bowl.
Blend until creamy. Scrape down the sides as needed.
Taste and adjust the ingredients to suit your palate. You can add more salt (capers) or sweet (maple) notes • boost the garlic or leave it out • or even add a dash of chilli flakes if you love spicy food. The beauty of this recipe is you can make it to suit you.
The final step is adding the chopped chives. Use a spatula and stir them into the hummus.
Pour into a sealed glass container and refrigerate overnight so the flavours can settle and combine.
Store in the fridge and eat within three days.
Recipe Notes
To make a creamier hummus for coleslaw and dips, add 1-2 tablespoons of Norganic soy mayonnaise or use plain coconut yoghurt for vegan diets.
Garnish hummus dips with a swirl of black sesame seeds, a drizzle of toasted sesame oil, and a sprinkle of finely chopped mint leaves or chives.
Side serves of roasted red capsicum, caramelised onions, and olives make white bean hummus a delicious feast.
