Summer Comfort Food

We all have our favorite comfort foods. I really enjoy pasta, and my childhood comfort food would have to be those little stuffed tortellini, just covered in gobs of butter with salt and pepper. It really takes me back. But have you ever noticed how those favorite foods are sometimes the ones that give us the most trouble? Why do we crave them so much? Now, if you have a genuine food allergy, it's not a good idea to test your system with no-no foods, but if it's a food sensitivity, you can sometimes take a hit without having horrible after-effects. Just know when to say when. Here are some times when it may be okay to indulge those cravings in moderation:

• Your stress levels are under control
• You're getting enough sleep regularly
• Your emotions are stable
• You're not sick, hurt, or recovering from an illness
  

You may think, what does all that have to do with a couple pieces of pasta? It's surprising how food sensitivities can manifest. Wheat and I don't really get along, but my only symptom of this sensitivity is an overall irritable disposition and general crankiness. It took me years to recognize that these feelings were brought on by my food choices. But when I know it's okay to splurge, I try to do so in a moderate, healthy, and of course tasty way. Enter Summer Vegetable Soup with Tortellini. Just a few little pasta pieces floating in a savory broth with piles of veggies and fresh herbs. Ahhhhh....now that is delicious indulgence!

Summer Vegetable Soup with Tortellini
Serves 4
45 minutes start to finish

1 tsp. olive oil
1 medium onion, chopped
2 medium carrots, chopped
2 cloves garlic, minced
4 cups chicken or vegetable stock
2 cups water
1 cup dried tortellini pasta
1 cup frozen peas
2 cups greens (swiss chard, spinach, kale) chopped
dash of red pepper flakes
2 Tbsp fresh parsley, minced
1 Tbsp fresh thyme, minced
1/2 tsp salt, or to taste

1. Heat oil in a large saucepan over medium-high heat. Add the chopped onion and carrot and saute for about 5 minutes, until softened. Add the garlic and cook for 30 seconds, until fragrant. Add the chicken or veggie stock and water and bring to a boil.
2. Stir in the pasta and reduce heat to a simmer. Cook for about 10 minutes, or as the package directs.
3. Stir in the frozen peas, chopped greens, and seasonings and stir until greens are just wilted. Add salt to taste and enjoy.

Behold the power of the cruciferous vegetable!

It pains me to see so many people turn their nose up at Brussels Sprouts or look down on lowly turnips. These are wonderful veggies, packed full of cancer fighting compounds, and they can be oh so delicious. If you're not ready to jump in with both feet, try some of the more familiar cruciferous veggies on the list below, such as the red cabbage in this week's recipe. Everything on the list is chock full of these cancer fighting compounds, called isothiocyanates. You may have been enjoying them for years without knowing how much good they are doing for you:

Arugula
Broccoli,
Brussels Sprouts
Cabbages
Cauliflower
Collard Greens
Kale
Mustard Greens
Radishes
Rutabega
Turnips

Eating healthy can be easy with a delicous salad that comes together in less than 15 minutes. Crispy cabbage and carrots in a sweet & sour asian dressing topped with crunchy sliced almonds and fresh cilantro. Doesn't that just make your mouth water? Add some shredded chicken or steak for a heartier meal - grilled tofu is also delish if you are of the vegetarian persuasion.


Asian Cabbage Salad
Serves 2

6 cups shredded cabbage (1/4 to 1/3 of a regular head, red or green)
2 large carrots, shredded
2 oranges, supremed
1 Tbsp minced fresh cilantro

2 Tbsp rice wine vinegar
1 Tbsp tamari soy sauce
1 tsp honey
1/2 tsp toasted sesame oil
dash of red pepper flakes (optional)

1/4 cup sliced almonds

1. Shred the cabbage with a knife or in a food processor with the following technique: using the slicing disk, run the cabbage through once, then place the shreds back in the feed tube and run them through a second time. This creates the perfect texture - not too big, not too small.
2. Shred the carrots either on a box grater or with the shredding disk in the food processor.
3. To supreme the oranges, slice the top and bottom off the orange and then slice all the peel off with a sharp knife. Take the sections out by slicing in between each membrane. Chop up these pieces and add them to the salad, then squeeze out the juices from the left over membrane and reserve it for the dressing.
4. Mince the cilantro and add it to the salad.
5. Combine the dressing ingredients (rice vinegar through pepper flakes) with the reserved orange juice and whisk to combine.
6. Pour the dressing over the salad and toss lightly to combine. Top with sliced almonds and enjoy.


For more information on the cancer fighting properties of cabbage and other cruciferous veggies, visit http://whfoods.org/genpage.php?tname=george&dbid=45#question