Tag Archives: cabbage

Tikil Gomen (Ethiopian Cabbage and Potatoes)

20 Dec

One of my favorite types of food is Ethiopian (check out my recipe for Ethiopian Chickpea Salad). This veg-friendly cuisine offers a variety of dishes to choose from and one of my favorites is Tikil Gomen. Tikil Gomen (Cabbage and Potatoes) is a type of wat that is commonly consumed by being scooped up with a piece of injera, a sourdough flatbread somewhat similar to a tortilla. If you are fortunate enough to live in a city with an Ethiopian restaurant or store, you will likely be able to order some injera to take home so you can eat your homemade Tikil Gomen in style. Otherwise, don’t worry, I won’t judge you for eating this delicious dish with a trusty old fork.

A star ingredient, cabbage, is a cruciferous vegetable that is a good source of dietary fiber, folate, and vitamins B6, C and K (source). Check out the benefits of potatoes and carrots.

Tikil Gomen (Ethiopian Cabbage and Potatoes)

Tikil Gomen (Ethiopian Cabbage and Potatoes)

4-6 tablespoons olive oil
8 yellow baby potatoes, scrubbed and quartered
3 medium carrots, peeled and sliced
1 (10-ounce) bag shredded green cabbage
1/2 cup white onion, chopped
2 large cloves garlic, minced
2 teaspoons salt
1/2 teaspoon grated fresh ginger
1/2 teaspoon turmeric

Heat olive oil in a large pot over medium heat. Add potatoes; stir, cover and cook for 5 minutes.

Add carrots; stir, cover and cook for an additional 5 minutes.

Add cabbage and onion; stir, cover and cook for an additional 5 minutes.

Add garlic, salt, ginger and turmeric; stir, cover and cook for a final 5 minutes.

Allow to cool slightly before serving.


5 Foods to Buy in October

20 Oct

Officially the first full month of fall (or autumn, depending on where you’re from), October brings with it a bounty of fresh produce. At the peak of their growing season, there is no better time than now to stock up on these hearty fruits and vegetables:

Apples and Pumpkin

Whether making applesauce, cider, pie or simply enjoying one plain, a medium apple provides approximately 95 calories, 17% DV Dietary Fiber, and 14% DV Vitamin C (source). 

Most commonly used for coleslaw, kimchee, pierogi and sauerkraut, 1 cup shredded cabbage provides approximately 17 calories and 42% DV Vitamin C (source).

Pumpkin pie. Need I say more? 1 cup cubed pumpkin provides approximately 30 calories, 11% DV Potassium, 197% Vitamin A and 17% DV Vitamin C (source).

These root vegetables are often consumed pickled, cooked in stews and even eaten on salads. 1 medium turnip provides approximately 34 calories and 42% DV Vitamin C (source).

Winter Squash
Winter squash can be eaten in soup, ravioli and other various dishes. 1 cup cubed winter squash provides approximately 40 calories, 11% DV Potassium, 31% DV Vitamin A, 10% DV Vitamin B6 and 23% DV Vitamin C (source).

10 Lucky Foods for the New Year

27 Dec

Happy Soon-to-Be 2013!

It’s that time again to start fresh and stick to those New Year’s resolutions. Whether you’re looking to lose weight, be a better person or any other resolution of your fancy, January 1st is the time to begin. During this time many wish for good luck and prosperity, and it is believed by many cultures that certain foods will achieve this. Below are 10 foods to fill up on:

Lentils and Coins

Black-Eyed Peas:
These beans are thought to bring prosperity if consumed at Rosh Hashana, the Jewish New Year (source). Symbolic of coins, black-eyed peas are also consumed on New Year’s Day in the Southern United States as a token of good luck (source).

The consumption of cabbage and other greens on New Year’s Eve and Day has been a tradition in the United States for years and is thought to have originated in the south. The green leaves represent dollar bills and are said to bring wealth (source).

In Greece, what is commonly referred to as Vasilopita, is served on New Year’s Day. This special cake often contains a hidden coin, and the person who finds it is said to be brought good luck. In addition, the cutting of the cake is said to bless the house and bring general good luck throughout the year (source). In Chinese culture, the New Year will be celebrated on February 10th, 2013. On this special day, they, too will eat cake, which they refer to as Nian Gao, a homonym for “higher year” (source).

Paring well with black-eyed peas and greens, cornbread represents gold due to its color and is commonly consumed in the Southern United States on New Year’s in order to bring wealth (source).

The Twelve Grapes of Luck is a Spanish tradition said to bring prosperity in the coming year. At midnight on New Year’s Eve when the clock strikes twelve, one is to eat a single grape per each of the twelve strokes of midnight. Should one successfully eat all twelve grapes by the time the clock stops chiming, he/she should have twelve months of good luck (source).

Kumquats, Oranges and Tangerines:
In Chinese culture, kumquats, oranges and tangerines symbolize good fortune, happiness and wealth. The word kum in kumquat is similar to the Chinese word for gold which is why these fruits are consumed for luck (source).

In Brazil and Italy, the flat, round shape of lentils resembles little coins and therefore, lentils are said to bring good fortune during the new year. They are often prepared and consumed on New Year’s Eve (source).

Long Noodles:
Various Asian countries believe that long noodles (Soba in particular) signify longevity and long life. Also referred to as toshikoshi soba, this tradition occurs on New Year’s Eve (source).

In China, peaches are said to bring abundance, luck and protection (source). Their blossoms are used to decorate for the New Year as they signify vitality. In past Chinese culture, those who administer the law would place peach wood branches over doorways on New Year’s Eve to protect against evil (source).

During Rosh Hashanah, pomegranates are often consumed as they are believed to increase one’s merits or worth. The seeds represent good deeds or mitzvah that are to come in the New Year (source). Pomegranates are also eaten in Turkey and Greek cultures during the New Year as they are associated with fertility (source).

From my home to yours, have a safe, healthy and prosperous New Year!

Easy Vegetable Broth: Did You Know?

2 Dec

Ever wondered what to do with the vegetable pieces that you don’t use?

Vegetable Broth

Make vegetable broth!

Not only is vegetable broth easy to make, it is also inexpensive and can be healthier than the store-bought varieties. Instead of throwing away the typically discarded ends, leaves, and other pieces of vegetables, add them to a large pot along with plenty of water and the seasonings of your choice. Boil for an hour, drain and discard the solid pieces. Voila! You’ve got homemade vegetable broth!

The cool thing about this is that you can use nearly any vegetables* of your choosing. Furthermore, you can add nutritional value to your broth by adding 1-2 tablespoons nutritional yeast, and for more flavor, a little salt. Garlic and onion can also be used.

*Use vegetable pieces that are fresh with no signs of decay or rot, and avoid those with strong, overpowering flavors such as cabbage.

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