Red cabbage with apples

Essential fatty acids are crucial for our body’s healthy and efficient functioning; however, they cannot be produced internally.

They regulate vital processes such as blood clotting and inflammation control.

Omega-3 and Omega-6 are two essential types. Omega-3 is found in oily fish, seeds and green leafy vegetables, while Omega-6 is present in vegetables, fruits, grains, chicken and seeds.

However, it is recommended to limit overall fat intake to not more than 35 percent of our daily energy consumption.

There are several ways to reduce dietary fat, including choosing lean meat cuts, opting for lower-fat varieties, trimming excess fat and using cooking methods that do not require added fat.

Functions of fat in diet

Fats are used by the body for energy

They form part of the structure of cells

Fats are stored under the skin and help insulate the body against cold

Fats protect vital organs such as kidneys

Fat is a source of fat-soluble vitamins A, D, E and K

This week, we have a red cabbage with apples recipe for six people, which requires 40 minutes to prepare.

Ingredients

One medium red cabbage (head);

Two green apples, cored;

One-and-a-half small onion;

Two cloves, whole;

One-third cup red wine;

One tablespoon brown sugar;

Quarter teaspoon salt;

One bay leaf;

Three tablespoons dry red wine or apple cider vinegar;

Three tablespoons plum or red currant jelly

Method

1. Wash and prepare vegetables and fruits.
2. Roughly shred cabbage, cut apples and half onion. Stick cloves into remaining onion.
3. Place cabbage in a saucepan; sprinkle it with vinegar, brown sugar and salt. Toss to coat and let it stand for five minutes
4. Add apples, chopped onions and whole onion stuck with cloves, bay leaf and wine. Toss to combine. Cover and cook over medium heat.
5. Reduce to low heat and cook for 20 minutes or until tender. Remove and discard onion with cloves and bay leaf.
6. Add jelly and cook for three minutes, stir until thoroughly mixed. Serve hot with a variety of meats.

Power foods

Red cabbage: Boosts immune system, contains vitamin that fights inflammation and arthritis, helps in ensuring healthy bones, promotes a healthy gut, and reduces risk of lung cancer and breast cancer.

Cloves: Blood sugar regulation, excellent source of dietary fibre and boosts immune system.

Food safety guidelines

Cleaning effectively removes dirt, debris and food particles. However, to eliminate harmful microorganisms to a safe level, disinfection is essential.

This process involves using kitchen-safe chemicals, hot water or steam.

Clean premises, work areas and equipment are important for the following reasons:

To avoid attracting pests

To reduce the possibility of physical and chemical contamination

To make accidents less likely (greasy floors, for example, are dangerous)

To create a pleasant, safe and hygienic working environment

To allow one to work efficiently and effectively

To assist in reducing damage and maintenance costs to equipment

 

Rudo Kandiero is a qualified chef. She has a diploma in food preparation and culinary arts, patisserie and food safety. She can be contacted on: 0772748509.