Client Super Health Recipe "Rainbow Challenge"
Inspire and Be Inspired.
Simple Everyday Recipes Created by SGN Clients
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Purple Challenge Ingredient: "Red Cabbage"
Create a super healthy, yet simple and tasty dish, using red cabbage and other healthy ingredients.
Red Cabbage
I am not only rich in vitamins such as vitamin C (helpful in strengthening immunity and skin health), vitamin K (helpful in blood clotting and bone health) and vitamin U or S-methylmethionine sulfonium chloride (helpful in stomach health and peptic ulcer healing) and dietary fiber (helpful in GI health, heart and blood sugar health), but am also a good source of antioxidant “anthocyanins”, potent antioxidant and anti-inflammatory, red, blue and purple pigments of plants (helpful in prevention of cancers, heart diseases, etc, GI, skin, eye and brain health, anti-aging).
Client Entries
Rainbow Salad with
Purple Cabbage Dressing
by Ms. Yoko Suguro
Health Friends: red cabbage, broccoli, carrot, onion, mizuna, egg, herbs, olive oil, apple cider vinegar, pepper, etc.
Lemony Sardine with Red Sauerkraut
Inspired by Ms. Sachiko Kawazu,
Arranged by Ms. Yoko Suguro
Health Friends: red cabbage, sardine, onion, lemon, olive oil, apple cider vinegar, pepper, herbs/spices, etc.
Recipes
Rainbow Salad with Purple Cabbage Dressing (Serves 1-2)
“Easy on quantity” Recipe
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Slice onion, red cabbage, and carrot
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Add mizuna to (1)
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Place steamed broccoli and half cut hardboiled egg on (2)
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In a small bowl, add 2-3 TSP of mayo to Purple Mix* * (see below) to create a loose dressing, "Purple Dressing." (About 3:1 ratio of Purple Mix to mayo, -Adjust to taste.)
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Serve the salad ((1) , (2) and (3)) in a salad plate and top it with Purple Dressing.
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OPTIONAL: Add diced tomatoes or red bell pepper to boost nutritional value, if available.
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**Purple Mix:
Blend Red Cabbage Sauerkraut*, 1/4 TSP olive oil and pinch of salt and pepper until it becomes loose paste. (Alternatively, blend 5-6 TBS red cabbage, 2-3 TSPs of fire tonic or apple cider vinegar with herbs of your choice, about 1/4 TSP water, 1/4 TSP olive oil, pinch of salt and pepper until it becomes loose paste.) Adjust vinegar, water and/or olive oil, as well as seasoning as necessary.
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* Pre Homemade Sauerkraut made with Red Cabbage- For recipe,
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Lemony Sardine with Red Sauerkraut (Serves 1)
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Thinly slice half onion.
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Prepare 4-5 slices of lemon and butterflied sardine (a sardine filleted into three pieces) or canned sardine.
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Mix ¼ cup white wine (or sake), ¾ cup water, 2 TBS of apple cider vinegar, 1/2 TSP Maple Syrup, ½ TBS olive oil and salt (about 1-2 TSP to taste) and pepper.
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Add (1), (2) and (3) into a small pan, and cook it for about 10 mins.
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Transfer (4) into a small container and chill it in the refrigerator for 2-24 hours.
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Serve in a small plate and top (5) with Red Sauerkraut*. Enjoy it with your favorite cracker.
OPTIONAL: Top (6) with dried parsley.
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* Pre Homemade Sauerkraut made with Red Cabbage- For recipe,
Red Cabbage Sauerkraut
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Wash hands thoroughly and prepare a sanitized bottle
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Massage 300g (11oz) of shredded red cabbage with about 7 grams (slightly less than 1.5 TSP) of sea salt in a bowl until the cabbage releases its own water into the bowl. (Do not drain the water.)
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Transfer the cabbage and the water from the cabbage into the bottle, and add a bay leaf and/or caraway. (Fill the botle with the cabbage and the water from the cabbage, plus clean water, if needed, up to about 2 cm or 1 inch from the mouth of the jar.)
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Using a large piece of cabbage, cover the top of the cabbage and the water. (This is done to keep the other pieces of cabbage underneath the water's surface during the fermentaton process.)
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Keep the bottle in the refrigerator or in a room at about 20 C or 68 F for 4-5 days.
