Christmas ‘RED’ Cabbage

A True Story:
One day, as I glanced at my book shelf,  I noticed an old paperback, “How I Survived A Heart Attach“.

I started leafing through the pages and noticed a recipe section in the back of the book.  It caught my interest and I read on..
Basically,  the patient  started to include cabbage salad every day with his meal, plus more raw vegetables from his garden. After 6 weeks of a daily exercise routine along with healthier food selections, he went back to see his cardiologist.  Initially, the cardiologist had recommended surgery. He was baffled to find that six weeks later, surgery was no longer required. The author purported that, “daily cabbage was a must have – every day”.  That my friend,  is the secret of  “Red Cabbage”! NOTE: By no means is this a rule…only a story of one man’s experience.

Red Cabbage is PH10 [alkaline] Green Cabbage PH6 [alkaline] (Water is PH7)

What do we  know about cabbage? Years ago,  a nutritionist told me that cabbage is  The Broom That Sweeps Clean” . Words of encouragement are always good to hear.

This recipe takes 20 minutes to prepare and about 30 minutes to cook.

Apples and Prunes  ( no brown sugar)


2 tbsp avocado oil ( or select extra virgin olive oil,  sesame oil, walnut oil)
1-2 cloves of garlic-minced
2 -3 sprigs of rosemary – fresh
1 red cabbage – chopped
1 large or 2 medium apples -chopped (jicama, pears or 3/4 cup of dried cherries)
1 sweet onion (finely chopped)
1 inch piece ginger ~ peeled and grated
2-3 tsp. of butter
5-8 prunes
1/2 cup balsamic vinegar
A pinch of  salt and fresh ground black pepper

1. Heat the oil and 1 tsp of butter in a large heavy-based fry pan.  Add the rosemary by taking the soft needles off the stem. The rosemary will change colour to a dark green and get crispy.  Add minced garlic and stir. Remove the rosemary and garlic with a slotted spoon. Add chopped onion and fry until slightly translucent. They will disappear while cooking. Then, add roughly chopped prunes and grated ginger to the oil/butter mixture, followed by the chopped cabbage, chopped apples and the balsamic vinegar. Then, add a good pinch of salt and pepper.

2. Bring to a boil while stirring. Then, turn down the heat and cover for 25-30 minutes. Stir regularly, about every 5 minutes. When done, remove the lid to reduce the remaining liquid. Make sure the liquid has reduced and the cabbage is cooked well.  Add 2 tsp of butter  (optional). Stir the cabbage mixture.  Do a taste test.  Sprinkle crispy rosemary on top of the dish.
Serve hot.
Optional: Mix in a sprinkle of nutritional yeast, chia seeds, black sesame seeds or protein powder at the end of the cooking process, before adding  crisp rosemary.


Crispy Rosemary Makes An Impression on your Taste Buds

Lately, we are  hearing a lot about  “Belly Be Well”.  Red Cabbage is a major component in not only ‘GUT HEALTH’ but your brain and nervous system.

Are you struggling to keep your brain on task? The red pigment in red cabbage called anthocyanins produces the focus enhancing acetyicholine. Your focus and concentration will improve as much as 32% in 10 days when you enjoy 1/4 cup of crunchy ‘red’ cabbage DAILY .  Our gut  is like a second brain. So, when it’s off balance, it can seriously affect your mood, digestion, and energy.

is a disease-fighting, gut healing SUPER FOOD: COMBATS CHRONIC DISEASE:  Degenerative or chronic disorders — such as Alzheimer’s disease, ALS, Huntington’s disease and Parkinson’s disease, among others — affect more than 45 million people worldwide and often strike older adults characterized by progressive deterioration of nerve cells, eventually leading to cell death” …. published by

FREEZER FRIENDLY: Up to 3 months in your freezer.
Stay Well:. Take some quiet time for yourself this holiday season and reflect on your happy memories.  Have a wonderful life.  Eat smart!

Swedish Red Cabbage and Apples

animated-swedish-flagA traditional dish served during the Christmas season in Sweden. Pair the Swedish red cabbage and apples  with Finnish meatballs  or as a side dish with just about anything.  A bright and colourful addition to your festive holiday dining! Easy to make in advance. This dish is actually better the next day.  Enjoy your red cabbage/apple dish in the summer since it is equally delicious served cold.  Any leftovers will disappear quickly from your fridge.
Note: I have used olive oil instead of the traditional butter, so you can served cold. Yumm!!!

3 Tablespoons of olive oil
2 organic Granny Smith, Macintosh or other slightly tart apples
1 large onion, chopped
1 red cabbage (1 lb. before trimming)
3 Tablespoons sweetener
1 1/2 teaspoons kosher salt
1/4 teaspoon ground cloves
1/4 teaspoon ground allspice
1/4 cup red wine
1 tablespoon red currant or hot pepper jelly
salt and pepper

1. Place olive oil in a heavy bottomed pot.
2. Add chopped onions and saute until translucent on medium low heat.
3. While they are cooking, peel and chop the apples and add to the onions stirring occasionally.
4. Remove the inner core of the cabbage and roughly chop. Add to the onions and apples and cook for about 10 minutes. Reduce heat to low if it is boiling.
5. Add the salt, vinegar, spices, and sugar substitute. Cook covered for 10 minutes.
6. Add wine and jelly and cook uncovered for 5 minutes longer.

I try not to overcook this dish as texture is a very important part of food appreciation.  Crunchy and chewy textures slow you down and help you eat more deliberately and more joyfully.


didyouknowRed cabbage is an excellent source of vitamins C and K and a very good source of fiber, folate, vitamin B6, and omega-3 fatty acids.  It is also a good source of vitamin B1, B2, calcium, vitamin A and protein.  One cup of boiled cabbage has just thirty-three calories.  Cabbage is good for reducing your risk of cancer and possibly of Alzheimer’s disease.  In the laboratory, red cabbage protects against oxidative stress in the brain, reducing the buildup of plaque and again reducing the risk of Alzheimer’s.  Also, a Chinese study found that women who ate the most cruciferous vegetable such as cabbage were at half the risk for breast cancer as those who ate little or none.