Savoy Cabbage Comfort Food

The creamy texture of steamed/boiled cabbage is very comforting to me. The subtle flavor that is melts into your mouth is an invitation to experiment with fillings, spices and herbs. Mom used to make the best stuffed cabbage and cabbage stew recipes ever!  No, I'm not biased...after all she published a 500-page cookbook at the behest of friends for a reason. :)

She created a 'whole stuffed cabbage' dish that made us swoon, and that I will share here at a later date. The following recipe is based on one of hers too, with a little tweak to lower the fat content. (She used clarified butter in much of her creations.)

If you venture to try this, please let me know how you liked it!

Minted Cabbage with Garbanzo Beans

• 1 Tbs. Coconut Oil or Virgin Olive Oil
• 1/2 Savoy cabbage, chopped into bite size chunks
• 1/4 c. organic Onion, chopped
• 3 med. cloves Garlic, minced
• 1/4 c. organic fresh Mint, minced
• 1 c. hot Water
• 2 tsp. Lemon juice
• 1/4 tsp. Allspice
• 1 tsp. Sea Salt (to taste)
• 1/2 c. organic Garbanzo beans

Combine garlic and mint in a bowl and press down with back of wooden spoon to blend together.

Place a deep pot over medium heat.  Wait 1 minute and add coconut oil.  Wait another minute and toss in garlic/mint.  After 2 minutes, add cabbage chunks. Stir occasionally until cabbage starts to wilt.

Pour the hot water over the cabbage, cover and let simmer over med-low heat for 15 minutes.

Add lemon, allspice, salt and garbanzo beans, stir and simmer for an additional 15 minutes.

Serve over brown Basmati and wild rice, or whole wheat Bulgur Pilaf.  Can add more fresh mint as garnish.

~ Bon Apetit! ♥

Garbanzo Bean and Kale Salad

Put Together This Delicious and Healthful Salad in Just a Few Minutes

In just a few minutes, you can slice up some raw kale, open a can of garbanzos, chop up some vitamin C packed red bell pepper and red onion and mix up a quick lemon, turmeric and oil dressing.

The added bonus is the spice turmeric which reduces inflammation and has been used for rheumatoid arthritis, and has been linked to the prevention of Alzheimer's and the ability to fight a number of cancers.

This is a super healthy, oh-so-yummy salad.

Serves 4

• 1 Tbs. freshly squeezed Lemon Juice
• 1 Tbs. extra virgin Olive Oil
• 1/4 to 1/2 tsp. Sea salt
• 1/2 tsp. ground Turmeric
• dash Cayenne pepper
• 1 -1/2 c. Kale, thinly sliced
• One 15 oz can organic Garbanzo beans, rinsed and drained
• 2 Tbs. red Onion, finely diced
• 1/2 c. red Bell Pepper, diced

Place the lemon juice, olive oil, salt, turmeric and cayenne pepper in a medium-sized bowl and mix well.

Add sliced kale to the salad dressing and massage the dressing into the kale with your hands. (Your hands may turn a little yellow!  Just wash with soap).

Add garbanzo beans, red onion and red bell pepper and mix well.

Serve or refrigerate until serving. This makes a great "make ahead" salad since none of the ingredients get soggy.

~ Yum! ♥

Garbanzo Beans

Also known as chickpeas, garbanzo beans originated in the Middle East, the region of the world whose cultures heavily rely on this high protein legume. The first record of garbanzo beans being consumed dates back about seven thousand years. They were first cultivated in the Middle East around 3000 BC. Recent studies have shown that garbanzo bean fiber can be metabolized by bacteria in the colon to produce relatively large amounts of short chain fatty acids (SCFAs), including acetic, propionic, and butyric acid. These provide fuel to the cells that line your intestinal wall. The fiber from garbanzo beans helps supports the energy needs of your intestine.

It is recommended that you consume 1–2 cups of legumes per day, at least 4 days per week, to help lower your risk of colon problems, including your risk of colon cancer.

Garbanzo beans also contain more concentrated supplies of antioxidant phytonutrients. The mineral manganese - a key antioxidant in the energy-producing mitochondria found inside most cells - is also provided in excellent amounts by garbanzo beans.

~ Pass the hummus! ♥

Authentic Hummus

I grew up in the Lebanon, the home of Hummus. (The word literally means garbanzo in Arabic). This recipe is authentic. Hummus is a power food! Garbanzo beans are high in the best type of  fiber.

Studies have shown that people who consume garbanzo beans regularly have better blood fat regulation, including lower levels of LDL-cholesterol, total cholesterol, and triglycerides. Read about the Garbanzo Bean here.

It's best if you soak your own organic garbanzo beans.  If that is not practical, or you decide to make Hummus on the spur of the moment, canned organic beans will do fine, just rinse them well.

Authentic Lebanese Hummus

To Prepare ahead: Soak 1 cup beans and 1/2 tsp baking soda  in 3 cups of water, overnight. The next day rinse beans, add 5 cups of water to large pot, add beans and bring to a boil. Turn heat down to medium-low and simmer until tender (30 - 45 mins). You should have around 3 cups of beans. Cool before processing.

• 3 c. organic Garbanzo beans

• 1/4 c. of Water, plus or minus

• 3 cloves organic Garlic

• 2 tsp. Sea salt

• 2/3 c. Lemon juice

• 2/3 c. Sesame Tahini (Alwadi, Cortas and Joyva are good brands)

Place garbanzo beans and water in a food processor using metal blade.Process for 2 minutes, scraping down sides.

Crush garlic with salt in mortar and pestle until smooth. Doing it in this way ensures you get the full flavor of the garlic, and that it will be well macerated due to the grit of the salt (no little chunks in your hummus). Add lemon juice and stir to incorporate. 
Pour lemon-garlic mixture onto beans and pulse 5 times just to mix it in. Now, pour Tahini sauce through feed tube and process until well blended. Add enough water to reach this consistency. It should be thick enuogh to sit atop a carrot stick. :)

Scoop hummus into a shallow bowl or platter using a spatula. Smooth the surface making a raised edge at the perimeter. Drizzle with virgin olive oil. You may decorate with chopped parsley, pomegranate seeds, mint leaves and/or a few garbanzo beans. Serve, or cover and refrigerate for an hour to thicken before serving.

Sahtein! (double health)

hummus deco

When I have company I turn the Hummus plate into a scene, like my Mother used to.  Hers was much more elaborate.

Serve with whole wheat pita bread, or raw veggies.  Delicious as an afternoon snack with a cup of tea!

~ Sahtein! (double health to you) ♥