September 2017: Oranges & Cabbage

Oranges & Cabbage

Cabbage is an excellent source of Vitamins K, C and B6. It is also a very good source of manganese, fiber, potassium, Vitamin B1, folate and copper. Cabbage comes in four main types: Green, red (or purple), Savoy and napa. Oranges are a healthy source of fiber, Vitamin C, thiamin, folate, potassium and antioxidants. The bigger the navel in an orange, the sweeter it will be!


Produce Tip: Look for cabbage heads that are firm and heavy for their size, but not too large. Leaves should be crisp with a nice luster. Choose oranges that feel heavy for their size and have firm, finely textured skin.


Stir Fried Cabbage

Stir Fried Cabbage
  • Yield: 4 servings
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Serving: 4

Make it Faster: Use jarred garlic and pre-shredded cabbage.


Change it Up: You can also use red cabbage or both red and green cabbage for this recipe.


Nutrition Tip: Read labels and be sure to choose low-sodium soy sauce.


  • olive oil- 1 tablespoon, you can also use canola oil
  • onion – 1 small, sliced
  • garlic – 3 cloves, minced
  • head of purple or green cabbage -1, sliced into strips
  • low-sodium soy sauce – 2 teaspoons
  • rice vinegar – 1 tablespoon, or apple cider vinegar
  • salt- to taste


1. Heat oil in a large skillet over medium heat.

2. Add sliced onions and cook until tender.

3. Add garlic and cook for an additional minute.

Carrot Orange Juice

Carrot Orange Juice
  • Yield: 1 serving
  • Prep Time:5 minutes
  • Serving: 1

Prep Tip: Always wash oranges before eating.


  • 3 medium carrots, peeled
  • 2 medium oranges, peel and pith removed
  • 1 tablespoon chia seeds (optional)


1. Juice the carrots, then the oranges, following your juicer's specific settings for each.

2. Stir in the chia seeds if using and let soak for 5 minutes.

3. Serve the juice immediately over ice, if desired.

Tomato Cabbage Soup

Tomato Cabbage Soup
  • Yield: 8 servings
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Serving: 8

Prep Tip: Freeze extra tomato paste in ice cube trays. Once frozen pop them out and put them in a plastic bag. Use one at a time in soups and stews for extra flavor.


Change it Up: In Step 2, add 1/2 cup diced carrots and celery for added color and flavor.


Nutrition Tip: Use low or reduced-sodium bouillon or broth cubes.


  • water – 4 cups
  • tomato – 1 (15oz) can, diced, with seasoning of any flavor.
  • tomato paste – 3 tablespoons
  • onion – 1 cup, chopped
  • garlic – 2 cloves minced, or ¾ teaspoons garlic power
  • cabbage – 2 cups, shredded
  • low sodium chicken stock or bouillon – 4 cubes
  • pepper – ½ teaspoon


1. Add four cups of water to a large pot and bring the water to a boil.

2. To the pot, add diced tomatoes, tomato paste, chopped onion, garlic or garlic powder, and shredded cabbage.

3. Add stock cubes and salt and pepper to taste.

4. Bring to a low boil and cook for 20-30 minutes or until cabbage is tender.

Orange Cream Fruit Salad

Orange Cream Fruit Salad
  • Yield: 10 servings
  • Cook Time: 2 hours 12 minutes
  • Serving: 10


  • 1 (3.5 ounce) package instant vanilla pudding mix
  • 1 ½ cups milk
  • 1/3 cup frozen orange juice concentrate, thawed
  • ¾  cup sour cream
  • 1 (20 ounce) can pineapple tidbits, drained
  • 1 (15 ounce) can sliced peaches, drained
  • 1 (11 ounce) can mandarin orange
  • 2 bananas, sliced
  • 1 apple- peeled, cored and sliced


1. In a medium mixing bowl, combine pudding mix, milk, and orange juice concentrate. Beat with an electric mixer on medium speed for 2 minutes. Mix in sour cream.


2. In a large salad bowl, combine fruits. Gently mix in orange dressing. Cover, and refrigerate for 2 hours.

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