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The Grocery Bag
Fight cancer with crucifers.
What do cabbage, broccoli, cauliflower, Brussels sprouts, bok choy, kale and collard greens have in common? They are all main players in the family of cruciferous vegetables. Research suggests that a diet rich in crucifers helps to protect against cancer.
Cruciferous vegetables also are packed with health-promoting vitamins and minerals. All of them except cabbage are good sources of beta carotene (vitamin A). Vitamin C is found in raw cabbage, cauliflower, Brussels sprouts and broccoli. Kale, bok choy and broccoli are good plant sources of calcium and vitamin E. Broccoli also provides folate, an important B vitamin.
This summer, serve up the nutritious, cancerfighting benefits of cabbage in this lighter, updated version of an American classic: coleslaw!
Shrimp Coleslaw
5 cups shredded cabbage
1 green pepper, chopped
1 carrot, chopped
2 green onions, chopped
2 cups cooked shrimp
Dressing:
1 cup nonfat plain yogurt
3 Tbsp. rice vinegar
1 Tbsp. sugar
2 tsp. dried dill weed
1/2 tsp. ground black pepper
1/2 tsp. celery seed
1/2 tsp. Dijon mustard
Combine vegetables and
shrimp. Mix dressing ingredients
and pour over vegetables.
Makes 8 1-cup servings
80 cal; 11g protein; 8-10g carbs; 1g fat; 0g sat fat; 76g chol; 2g fiber; 140mg sodium
Quick and Healthy Recipes and Ideas, by Brenda Ponichtera, R.D.
