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.

Recipes

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.

Ingredients

  • 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

Instructions

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.

Ingredients

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

Instructions

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.

Ingredients

  • 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

Instructions

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

Ingredients

  • 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

Instructions

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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