Ginger and garlic are anti-inflammatory foods; carrots are full of carotenoids, an antioxidants; cabbage has indole 3 carbinol and sulforaphan – natural detoxification compounds; mushrooms may help the immune system with beta glucans and tofu and miso come from soybeans.
Miso Soup
Ingredients:3 tablespoons dark miso paste
1 tablespoon canola oil
1 celery rib (about 2 ounces), sliced thin
1 medium red onion (about 5 ounces), sliced thin
1 garlic clove, peeled and crushed
1 medium carrot (about 3 ounces), peeled and sliced thin
2 cups shredded white, savoy, or Chinese cabbage
1 cup sliced mushrooms
½ teaspoon grated fresh ginger
2 teaspoons rice wine vinegar or sherry vinegar
1 tablespoon tamari (a Japanese soy sauce)
Salt and freshly ground black pepper
2 teaspoon brown sugar
½ pound extra-firm low-fat (lite) tofu, cut into small cubes
2 scallions, sliced thin, for garnish
Serves 4 to 6
Directions:
1. In a large bowl, dissolve the miso paste into 6 cups boiling water or whatever the package instructions call for – usually 1 tablespoon miso for 2 cups water. Stir to combine well. Set aside.
2. Heat the canola oil in a large nonstick saucepan over medium-high heat. Add the celery, onion, and garlic and cook, stirring often, for 5 minutes.
3. Add the carrot, cabbage, and mushrooms. Continue cooking for 15 more minutes; lower the heat if necessary and stir often to prevent browning.
4. Add the ginger and miso-water mixture, bring to a boil, then reduce the heat so the mixture simmers.
5. Cook for 15 to 20 minutes, then season with the rice wine vinegar, tamari, salt and pepper to taste, and brown sugar.
6. Add tofu 1 to 2 minutes before serving. Garnish with scallions.
One serving (based on 4 servings): 135 calories, 8g protein, 15g carbohydrates, 5g fat, 4g fiber, 0g saturated fat.
Source: Laura Pensiero, RD, co-owner, Gigi Trattoria, Rhinebeck, New York; Nutritionist, Strang Cancer Prevention Center.
