Looking for a nutritious post-holiday meal? This dish features kale, cabbage, and cauliflower, which are veggies of the brassica family. Packed with vitamins, minerals, and antioxidants, brassicas are the powerhouses of the vegetable kingdom. Feel free to use a seasoning, such as sweet curry, and any of your favorite brassicas (broccoli, brussels sprouts, arugula, bok choy, collard greens, etc.). Use as many as will fit into the wok, as they'll reduce significantly in size as they cook.

Ingredients:

½ - 1 cup vegetable broth
2 Tbs. canola or olive oil
1 clove garlic, crushed (to flavor the oil)
1 onion, diced
blend of kale, red cabbage, cauliflower (enough to fill a wok)
salt & pepper (to taste)

Directions:

1. Chop the vegetables and set aside.
2. Heat 2 Tbs. of canola oil in a wok or large cooking pot over medium-high heat.
3. Add garlic to oil and then add vegetables; season with salt & pepper (to taste).
4. Stir fry vegetables for about a minute and then add ½ cup or so of bouillon (just enough to moisten the veggies and prevent them from sticking to the pan).
5. Cover the wok and steam the vegetables until tender. Serve over rice or noodles if desired.

For this and more healthy, delicious recipes, visit www.365DaysofKale.com!

 

Dream a little dream of nog! Thanks to the makers of Rice Dream, you can enjoy the light and delicious, perfectly spiced flavor of Rice Nog. It's a great seasonal product that's free of cholesterol, lactose, dairy, soy, and gluten. Just like all of Rice Dream’s tasty products, it is shelf stable so you can stock up on lots of boxes to last you well past the holiday season. Rice Dream also offers delicious year-round flavors: Original, Vanilla, Chocolate, Carob, Horchata, Supreme Chocolate Chai, and Vanilla Hazelnut.

Find out more about Rice Dream at www.TasteTheDream.com!

Numerous studies have linked kale and other vegetables in the brassica family to reduced risk of cancer. Brassica vegetables, which also include cabbages, brussels sprouts, and collards, have been studied for their plant pigments called kaempferol. A study of nearly 67,000 women enrolled in the Nurses Health Study revealed that women whose diets contained the most kaempferol had a 40 percent reduction in risk of ovarian cancer compared with women eating the least kaempferol-rich foods.

Additionally, men who eat the most brassica vegetables have a much lower risk of prostate, lung, and other types of cancer. A study of 1,200 men conducted at the Fred Hutchinson Cancer Research Center in Seattle revealed that participants eating 28 servings of vegetables a week had a 35 percent lower risk of prostate cancer. However, men consuming just three or more servings of brassica vegetables each week had a 44 percent lower risk.

To read full study article, click here!

Diana Dyer is a wife, mom, organic gardener, and Registered Dietitian. In between all of that and more, she’s a multiple time cancer survivor. In an effort to help others, she launched a website called CancerRD.com that focuses on nutrition information for cancer survivors. The website includes her thoughts about cancer survivorship, food, nutrition, gardening, recipes, our environment, and life. On her blog "365DaysofKale," she writes about her passion for growing and eating kale. Her goal is to offer information and inspiration to encourage others to eat some kale or its healthy relatives every day of the year!

Diana has gone above and beyond to provide information and resources to cancer survivors. She offers guidelines for low-fat, plant-based eating, helpful tips, answers to vegetarian concerns, sample menus, and meal suggestions for home, restaurants and traveling. It's practical advice for everything from nutrition, mental, psychological, and spiritual well-being.

Check out Diana's website at www.CancerRD.com!

 

Thanks for reading this week's issue of Meatout Mondays! Share the veggie love with your friends and family... forward this e-mail or sign them up!

Meatout Mondays is published each week by:
FARM - Farm Animal Rights Movement
10101 Ashburton Lane Bethesda, MD 20817
info@meatoutmondays.org

To unsubscribe, click here. If you are not a member of this list and would like to be, click here.