Sweet N' Sour Cod with Cabbage and Broccoli - Healthy Food Tip and Recipe

healthy food tip and recipe

Daily Summer Recipe If you don't know what to serve for dinner tonight ...
If you are watching your weight, this is a great health-promoting recipe for you. It's not just low in calories it also adds a wealth of nutrients, especially health-promoting vitamins C and K, to your Healthiest Way of Eating. Enjoy!
Sweet N' Sour Cod with Cabbage and Broccoli
Prep and Cook Time: 20 minutes
Ingredients:

• 1/2 medium onion, sliced medium thick
• 4 medium cloves garlic, pressed
• 1 TBS chicken or vegetable broth broth
• 1 TBS minced fresh ginger
• 2 cups small broccoli florets, cut into about 1/2-inch pieces with no stem
• 1 lb cod filet, cut into 1 inch pieces (use thick filets)
• 4 cups finely shredded green cabbage
• 2 TBS chopped fresh cilantro
• salt and white pepper to taste
• 1 TBS sesame seeds
• 
  
• Sweet n' Sour Sauce
• 3 TBS tamari (soy sauce)
• 1/4 cup rice vinegar
• 1/4 cup mirin rice wine
• 2 TBS chicken or vegetable broth
• 2 TBS honey
• salt and white pepper to taste

Directions:

1. Slice onion and mince garlic and let sit for 5 minutes to bring out their health-promoting properties.
2. Mix together all sauce ingredients and simmer in a small saucepan over high heat for about 15 minutes, reducing it to half the volume. Set aside. This will intensify the flavor.
3. While sauce is reducing, prepare rest of ingredients.
4. Heat 1 TBS broth in a stainless steel wok or large skillet. Healthy Stir-Fry onion in broth for 1 minute over medium high heat, stirring constantly.
5. Add garlic, ginger, and cod and continue to stir-fry for another 2 minutes.
6. Add broccoli and continue to stir-fry for another minute.
7. Add cabbage and continue to stir-fry for another 2-3 minutes, stirring constantly.
8. Add sweet n' sour sauce, cilantro, salt and pepper to taste. Sprinkle with sesame seeds.

Serves 4 Serving Suggestion: Serve with

• Seaweed Rice

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In-Depth Nutritional Profile for Sweet N' Sour Cod with Cabbage and Broccoli
Healthy Food Tip

Does the cooking of vegetables cause problems with their fiber, and can it impact their digestibility or their effect on blood sugar levels?

While the cooking of vegetables does alter their fiber content, I do not believe that the changes are causes for concern, provided that cooking times and temperatures are kept at a minimum. There are many different types of fiber in food. Some types of fiber, like celluloses and hemicelluloses, may actually become a little easier to digest as a result of brief cooking. Other fibers may change in ways that are completely natural but not really "good" or "bad." All bets are off, however, if you overcook your vegetables. Prolonged cooking and overheating can cause damage to some types of fiber and result in a less healthy form of all vegetables.
With the exception of root vegetables, most vegetables are relatively high in fiber, relatively low in starch, and relatively gentle on our blood sugar levels. The moderate cooking of most vegetables has not been shown to be problematic when it comes to blood sugar regulation. In the case of the starchier root vegetables, minimal cooking still appears to be a fully acceptable practice when it comes to blood sugar regulation. However, prolonged overcooking of starchy root vegetables may carry more of a risk. To understand the effect of this overcooking on blood sugar levels, it can be helpful to compare the glycemic index (GI) values of raw and fully cooked carrots. When consumed in raw form, carrots have a very low GI value of 16. However, when consumed in fully cooked form (so that they are fully soft in terms of their texture), their GI value will increase into the range of 32-49. While this range is still not considered high (in fact, GI values of 55 and below are usual ly considered "low"), it is still a fairly large jump from the GI value for raw carrots.
Since we always keep our cooking times and cooking heats to a minimum in the Healthiest Way of Cooking, I do not believe you will be losing any of your vegetables' fiber-related, blood-sugar-related, or digestive-health-related benefits when following our basic vegetable cooking guidelines.