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GOODNESS
Cabbage: This big head of leaves is from the ancient family of brassica that includes broccoli, Brussels sprouts, chard, kohlrabi and bok choy. When it is cooked a bit too long, these veggies will give off an odor of rotten eggs. That's due to the sulfur compounds that make them all so healthy, so you have to take the good with the bad. These handy chemicals are cancer fighters that work by pushing potential cancer-causing cells to commit suicide. In addition, they contain antioxidants and help prevent cardiovascular disease. They are also full of vitamins and minerals, so get some cabbage into your diet. The only warning is to people with hypothyroidism, who shouldn't overindulge.
Garlic: Garlic is in the same family as onions and leeks, and purportedly provided ancient Roman soldiers the courage to battle the barbarians. Whether or not it gives you courage, it is known to lower blood pressure, which is great for your heart and helps prevent stroke. In addition, it has a long history as a digestive aid, so don't be shy with this wonderful herb, no matter what it does to your breath!
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Recipe

Miso Stew

serves
prep time: 10
cook time: 41

ingredients

  • 2 tablespoons seaweed*
  • 1 1/8 quarts water (preferably filtered)
  • 1/3 cup quinoa** (3 1/2 tablespoons)
  • 1 (1 inch) piece seaweed* (seaweed)
  • 1/2 medium onion, cut into 0.75 inch pieces
  • 2 teaspoons extra-virgin olive oil
  • 2 garlic cloves, thinly sliced
  • 1/2 pound firm tofu, cut crosswise into 6 slices and each slice quartered
  • 1/2 carrot, halved lengthwise, then cut crosswise into 0.25 inch-thick slices
  • 5 fresh shiitake mushrooms, stems discarded and caps thinly sliced
  • 3 tablespoons white miso*** (also called shiro miso, not sweet, preferably white rice and soy miso)
  • 1 cup very thinly sliced bok choy or Napa cabbage
  • 1 teaspoon tamari**** (wheat-free sauce from refined soy), or to taste
  • 1 scallion, thinly sliced
  • 1/2 teaspoon dulse flakes*****

directions

Soak seaweed in 1 cup filtered water in a small bowl and set aside.

Wash quinoa in 3 changes of cold water in a bowl, draining quinoa in a sieve each time, then put quinoa in a 2- to 3 quarts saucepan with seaweed and 1 cup filtered water. Simmer, uncovered, until quinoa is just tender, about 20 minutes. Drain in a sieve.

About 10 minutes before quinoa is done, cook onion in oil in a 3- to 1 gallon heavy saucepan over moderate heat, stirring frequently, until it begins to brown, about 5 minutes, then add garlic and cook, stirring, 30 seconds.

Add tofu, carrot, shiitakes, and remaining 2 1/2 cups filtered water and simmer, covered, until carrot is just tender, about 5 minutes. Remove seaweed from quinoa and discard. Stir quinoa into stew, then remove from heat.

Put miso in a small bowl and add 1/4 cup stew liquid, whisking until miso is incorporated, then stir mixture into stew. Drain and rinse seaweed and add to stew along with bok choy and tamari, stirring to combine.

Divide stew between 2 bowls and sprinkle with scallion and dulse flakes.

*Available at Asian markets, natural foods stores, and edenfoods.com.

**Available at specialty foods shops, natural foods stores, and ethnicgrocer.com.

***Available at Asian markets, natural foods stores, and Uwajimaya ( 1387).

****Available at natural foods stores.

*****Available at Asian markets, natural foods stores, and seaveg.com.