12 Steps to Whole Foods

Reaping a Gardener’s Rewards
Why Should I Grow and Eat Cabbage?
Cabbage is an excellent source of vitamin C, most of the B vitamins, folate, calcium, potassium, manganese, as
well as protein and Omega-3 fatty acids. Polish women’s rate of breast cancer triples when they immigrate to
the U.S., and researchers hypothesize the reason is that their consumption of cabbage, which averages 30 lbs.
annually in Poland, averages only 10 lbs. in the U.S. The highest nutritional and healing potential is found in
raw and fermented cabbage (not cabbage cooked for long periods of time).
Raw cabbage juice has been very effective in treating peptic ulcers, eliminating them in an average of 10 days.
This is probably because of the amino acid glutamine that fuels stomach and intestinal cells. Another study
shows that the antioxidant polyphenols, especially the anthocyanins, can protect brain cells against
neurodegenerative diseases such as Alzheimer’s. Red cabbage has 6-8 times as much vitamin C as green
cabbage and is an excellent addition to salads, as are Chinese (Napa) and bok choy cabbages.
For recipes, see Cabbage Salad (page 64), Kimchi (page 243), and Sauerkraut (page 242).
Why Should I Grow and Eat Green Beans?
Green beans are an excellent source of vitamins C, A, K, and most of the B vitamins, as well as manganese,
potassium, iron, copper, calcium, and beta-carotene. They are a very good source of fiber, protein, and Omega-
3 fatty acids. They have a perfect combination of nutrients for preventing diabetic heart disease, lowering
cholesterol, and maintaining healthy vessel walls to avoid stroke.
Green beans’ combination of fiber, folate, vitamin C, and beta-carotene are a recipe for colon cancer
prevention, as well as having anti-inflammatory effects to prevent arthritis and asthma. A good source of
riboflavin, green beans may also prevent migraines. And although red meat has iron, green beans provide
highly bioavailable iron (and copper needed to utilize iron) without any fat or significant calories.
For recipes, see “Green Bean Recipes” on page 147.
Why Should I Grow and Eat Kale?
Kale has many varieties, including dinosaur (a.k.a. black or Lacinato), curly,
ornamental, and others. It is a cruciferous vegetable like broccoli and
cabbage, shown by a number of studies I surveyed to reduce risk of a wide
variety of cancers (including lung, prostate, bladder, breast, colorectal, skin,
and ovarian) by 30-70% in those who eat them even just a few times a week.
Compounds in kale called glucosinolates activate detoxifying enzymes in the
liver that neutralize carcinogens. Kale also contains carotenoid antioxidants
lutein and zeaxanthin, which prevent eye damage. It’s a power food rich in
vitamins A, C, and B6 as well as manganese, calcium, potassium, and copper.
And it contains plenty of insoluble fiber that can bind to more than its own
weight of carcinogens and other toxins to remove them from the body.
It’s excellent and easy-to-eat blended in green smoothies. And
GreenSmoothieGirl.com 12 Step beta tester Ruth blogged that she put
steamed kale in her peanut butter sandwich and thought it was great!
For recipes, see “Kale Recipes” on page 149.
126 12 Steps to Whole Foods
© Copyright Robyn Openshaw