Food • Cooking • Recipes & The Culinary World Health Begins in the Kitchen

Instant Pot or Stovetop Red Cabbage and Apples Recipe by Dr. Joanne Mumola Williams

1 teaspoon salt, or to taste ¼ teaspoon freshly ground black pepper, or to taste *Use 3 tablespoons for the Instant Pot and 1/3 cup for the stovetop directions.

Instant POT DIRECTIONS Place all of the ingredients in the Instant Pot (using 3 table- spoons of water.) Don’t worry if it fills more of the pot than is recommended. The cabbage will shrink sig- nificantly when cooked. Secure the lid, press the “Manual” button, and set for 3 min- utes at high pres- sure.

When done, press the “Off”

Sonoma County, CA. ~ Red cabbage contains anthocya- nin polyphenols, which stud- ies have shown to protect the brain against the accumulation of beta-amyloid protein found in people with Alzheimer’s disease.

For a simple meat-free din-

ner, serve this sweet and tangy recipe with a large baked sweet potato.

INGREDIENTS 8 cups cored, quartered, and thinly sliced red cabbage

2 Fuji apples, or other sweet, firm cooking apples, with skin, diced (about 4 cups) ¼ cup white or apple cider vinegar

3 tablespoons to 1/3 cup water*

2 packed tablespoons brown sugar

button and quickly release the pressure. Then, quickly remove the lid carefully with the steam vented towards the back. Stir the cabbage, ad- just seasoning if needed, and serve. If the cabbage is too liquidy, press the “Sauté” but- ton and let cook down, uncov- ered and stirring frequently, until most of the liquid has evaporated.

STOVETOP DIRECTIONS Place all of the ingredients in a 5-quart Dutch oven or large soup pot (using 1/3 cup of wa- ter.) Bring to a boil on high

heat. Reduce the heat to medi-

um-low and cook, covered, stirring occasionally while the cabbage wilts, for 20 minutes.

Remove the cover and cook, stirring often, until the liquid is mostly evaporated, and the cabbage is the desired texture, about 15 minutes.


Per serving: 59 calories, 0.2 g total fat, 0 g sat- urated

fat, 36

mg omega-3 and 44 mg omega-6 fatty acids, 0 mg cholesterol,


g protein, 15 g carbohydrates,

3 g dietary fiber, and 311 mg sodium.

Weird Facts & Trivia - 8

Pickling is one of the oldest methods of pre- serving foods. Pickling is the preserving of food in an acid (usually vinegar), and it is this acid environ- ment that prevents unde- sirable bacteria growth. However, how and what kind of acid gets into the liquid is what can cause some confusion about the use of salt. Most pickled foods are salted or soaked in brine first to draw out moisture that would dilute the acid that is added to ‘pickle’ the food.

Alexander P. Anderson developed the method for making puffed rice in NYC in 1902, and intro- duced it to the world at the St. Louis World’s Fair in 1904.

Just Chillin ...continued from page 27

of “Liesegang Rings.” Tat is the phenomenon in chemi- cal systems that show a really beautiful reaction when rings form from the combination of two soluble substances. Runge noticed that happening during his experiments with drops of silver nitrate onto a thin layer of gel containing potassium di- chromate onto a blotter. –Say, visual artists today are doing just such an action, most of- ten on canvas board, when they create their latest “poured art” works. –Goethe also felt mostly proud of his scientific study of colors. Terefore: If you are a

Sunday painter, have fun with poured art. Ten, go search for candy: dark chocolate four-leaf clovers to celebrate

St. Patrick’s Day and enjoy the best coffee you can concoct. May the roaring of March

bring us all a long-awaited, sweet Spring! ~ Ellie

“Without courage, wisdom bears no fruit.” ~ Baltasar Gracian UPBEAT TIMES, INC. • March 2019 • Pg 29

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