APPENDIX R
Cruciferous Vegetable Recipes
Raw Cultured Vegetables
The fermentation process goes through two phases; the first phase is when the salty brine kills off harmful bacteria. The second phase is when the good Lactobacillus bacteria convert sugars into lactic acid, which gives it that distinctly tangy flavor, and also acts as a preservative.
Ingredients
4 cups of vegetables, using a mixture of 3 parts cabbage and 1 part kale or other vegetable, chopped (Use organic vegetables that have been washed and dried)
Water, as needed
Starter culture
3–5 cabbage leaves, whole
Directions
1.  Chop the vegetables by hand and mix in a bowl.
2.  Take several cups of the mixture and blend with water to make a brine (should be a thick liquid). Add the starter cultures to the brine.
3.  Use an air-tight container, either glass or steel, with a rubber or plastic seal and a lid that clamps down. Add the remaining chopped veggies and brine to this jar, packing them in snuggly, leaving 2 inches at the top. Take the additional cabbage leaves, roll them up and lay them across the top of the jar to fill this 2-inch space.
4.  Let the jar sit for a minimum of three days at room temperature. It’s best to let them sit for a week or more. The culture should be kept at around 70 degrees F. Warmer temperatures will speed up the culturing, so the vegetables will be ready in about half the time, but if it’s too warm it’s possible for the vegetables to spoil. When it’s colder it may be necessary to insulate the container to keep it from getting too cold.
5.  When the vegetables are done (you can taste them throughout the fermentation period to get a sense of this), place them in the refrigerator. They will stay good for up to 8 months.
Coleslaw With Yogurt
Adapted from Jeffrey Goettemoeller (1998), Stevia Sweet recipes: Sugar-Free— Naturally! (Garden City Park, NY: Square One Publishers).
Ingredients
2 cups shredded cabbage
½ cup chopped cauliflower
¾ cup shredded carrots
¼ cup toasted pecans
1/3 cup currants or raisins
1/8 teaspoon stevia extract powder
2 teaspoons fresh lemon juice
Few drops vanilla extract
½ cup plain yogurt
Directions
1.  Combine the cabbage, cauliflower, carrots, pecans, and currants in a large bowl.
2.  In a smaller bowl, whisk together the remaining ingredients and pour over the cabbage mixture, stirring well to combine.
Asian Slaw
Serves 4–5
Ingredients
5 cups shredded cabbage and carrots, mixed
4 tablespoons brown rice vinegar
4 tablespoons Bragg’s liquid aminos
1 tablespoon maple syrup
1 tablespoon dark toasted sesame oil
1 tablespoon olive oil
2 teaspoons black pepper
Directions
1.  Mix all ingredients together in a large bowl. Refrigerate for at least 1 hour prior to serving.
Pineapple-Cabbage Slaw With
Chile-Coconut Dressing
Serves 4
Ingredients
Roasted Chile-Coconut Dressing/Sauce:
½ cup organic extra-virgin coconut oil
4 generous teaspoons coarsely ground Aleppo chile or other flavorful medium-hot to hot ground chile
4 large garlic cloves, finely chopped
11/3 cups full-fat coconut milk
2–2½ tablespoons Asian fish sauce
¼ teaspoon liquid stevia
¼ –1/3 teaspoon pink or gray sea salt
Juice of 1 to 1½ large limes (optional)
Salad:
3–4 cups mixed greens
8 leaves Napa cabbage, thinly sliced
4 whole scallions, thinly sliced
1½ cups fresh pineapple, cut into bite-sized pieces
½ cup dry-roasted and salted broken cashews
1½ to 2 cups cooked and diced tempeh, chicken, or seafood
½ cup fresh mint, coriander, or basil leaves, torn
Sea salt and fresh ground black pepper
Directions
1.  To make the dressing, heat the coconut oil in a large sauté pan over medium heat. Add the chile and garlic and heat slowly for about 2 minutes, stirring often until the garlic is fragrant and sizzling, but not browned.
2.  Add the coconut milk and increase heat, bringing the mixture to a boil. Allow it to boil for 30 seconds while stirring. Add 2 tablespoons of the fish sauce, the stevia, and the salt. Boil for 30 seconds, or until it is thickened, bubbly, and a rich caramel color.
3.  Immediately transfer the sauce to a bowl. The sauce can be refrigerated for several days .
4.  To make the salad, mix all the greens and cabbage in a bowl, then divide between four plates. Divide the remaining ingredients between each plate, tossing them over the greens. Season with salt and pepper.
5.  If the sauce was made in advance, simply reheat it on the stove until bubbly, and then drizzle it over each salad. Squeeze fresh lime juice over the salads and serve.
Coconut Turmeric Cauliflower
Adapted from Mikaela Reuben (2014), Mind body green. Retrieved from http://www.mindbodygreen.com/0-13198/anti-inflammatory-coconut-turmeric-cauliflower-vegan.html
Ingredients
1 head cauliflower, stem removed, and cut into
1- to 2-inch florets
1 stalk lemon grass
2½ tablespoons coconut oil
1 shallot, chopped
1-inch piece of ginger, peeled and chopped
6 kaffir lime leaves
1 tablespoon turmeric powder
1 pinch sea salt
Directions
1.  Turn the oven on to broil.
2.  Peel the outer leaf of the lemon grass off. Bruise the lemon grass by pounding or pressing the inside with a wooden spoon. Chop into ½-inch pieces.
3.  Add 1½ tablespoons of the coconut oil to a medium-sized pot and put on medium heat. Add shallot and ginger. Cook until softened. Add lemon grass and kaffir lime leaf. Reduce to low and simmer for at least 30 minutes.
4.  Toss the cauliflower and remaining 1 tablespoon coconut oil together in a bowl with a little sea salt. Place on a baking pan and put in the oven, watching closely as it will cook quickly. Broil until it is lightly browned and then take it out of the oven.
5.  Strain the lemon grass mixture and drizzle the sauce over the cauliflower. Add sea salt and turmeric, tossing until the cauliflower is thoroughly coated and a lovely yellow color.
Stuffed Cabbage
Ingredients
For the sauce:
3 tablespoons extra-virgin olive oil
1½ cups chopped onion (2 onions)
2 (28-oz) cans crushed tomatoes with juice
¼ cup red wine vinegar
2 tablespoons raw honey
½ cup raisins
1½ teaspoons sea salt
¾ teaspoon freshly ground black pepper
1 large head Savoy or green cabbage, including outer leaves, core removed
For the filling:
2½ pounds ground chuck
3 extra-large eggs, lightly beaten
½ cup finely chopped onion
½ cup brown rice (or other grain of choice)
1 teaspoon minced fresh thyme leaves
1½ teaspoons sea salt
½ teaspoon freshly ground black pepper
Directions
1.  To make the sauce, heat the olive oil over medium-low heat and cook the onions until translucent, 5–10 minutes. Add the tomatoes with their juice, vinegar, honey, raisins, salt, and pepper. Turn the heat up and bring to a boil, then return to low heat and simmer 30 minutes, uncovered. Stir occasionally. Set aside.
2.  While the sauce is cooking, bring a large pot of water to a boil.
3.  Immerse the head of cabbage in the boiling water for a few minutes, peeling off each leaf with tongs as soon as they are soft. Set the leaves to the side.
4.  For the filling, in a large bowl, combine the ground chuck, eggs, onion, brown rice, thyme, salt, and pepper. Add 1 cup of the sauce to the meat mixture.
5.  Preheat the oven to 350 degrees F.
6.  To assemble, cut out the hard triangular rib from the base of each cabbage leaf with a small paring knife. Spread 1 cup of the sauce in the bottom of a large Dutch oven or glass baking dish. Place 1/3 to ½ cup of filling in an oval shape near the rib edge of each leaf and roll up toward the outer edge, tucking the sides in as you roll. Place half the cabbage rolls, seam sides down, over the sauce. Add more sauce and more cabbage rolls until all the cabbage rolls are in the pot, and cover with the remaining sauce. Cover the dish tightly with the lid (or aluminum foil) and bake for 1 hour or until the meat is cooked and the rice is tender. Serve hot.