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Active Time:1 hrTotal Time:1 hr 30 minsServings:6Jump to Nutrition Facts
Active Time:1 hrTotal Time:1 hr 30 minsServings:6
Active Time:1 hr
Active Time:
1 hr
Total Time:1 hr 30 mins
Total Time:
1 hr 30 mins
Servings:6
Servings:
6
Jump to Nutrition Facts
Jump to recipeThe Mediterranean diet has long been deemed one of the healthiest ways to eat for longevity and to help protect against chronic conditions. But it’s time to expand our view on what it means to follow the Mediterranean diet with a fresh and more personal perspective. In our spotlight,The New Mediterranean Diet, we share recipes and nutrition advice that represent a more inclusive interpretation of this celebrated eating pattern.Cabbage was central to my childhood. The humble vegetable tantalized each one of my senses whenever it hit my family’s dining table. A cultural staple in many African American households, cabbage’s versatility and heartiness made it a go-to for my mother’s weekly culinary creations. Different renditions were always in rotation for me and my four siblings, whether enhanced with bacon or sautéed and served alongside my mother’s signature dish of smothered potatoes with onions. The combinations were endless, and its chameleon-like quality led to cabbage becoming my favorite vegetable growing up.Memories like these have fueled my relationship with food. From eating as an Olympic long jumper to establishing my identity as a chef, the ingredients and cooking methods from my culture serve as a guiding light for what ends up on the plate. The subsequent dishes have not only provided me with comfort, but also made me feel nourished and whole.I never questioned the perceived nutritional value or its ranking on the clean eating scale. Cabbage has been a staple in African American cuisine for centuries, particularly during times of enslavement and segregation. For my ancestors, it was an ingredient that stood for survival—a readily available and affordable vegetable that could be grown independently or purchased within the local community. Cabbage—sturdy yet elegant—has always served as a symbol for sustenance and nourishment.However, our system of food hierarchy has routinely omitted culinary stories from people of color. When I was tasked with crafting a recipe that reimagines the Mediterranean diet through the lens of my own culture, I turned back to cabbage—an ingredient that has always made me feel most whole. Society’s reverence for the Mediterranean diet isn’t unfounded. Plainly put, it centers fresh, whole foods: fruits, vegetables, grains, nuts, legumes, healthy fats, herbs and spices; butthe same tenetswere applied when my ancestors crafted their own recipes and cooking techniques that have been passed down through generations.Using this understanding as my guide, I created a recipe that channeled the Mediterranean diet’s celebrated ingredients, while utilizing the flavors and preparation methods found across the African diaspora. This recipe is a textbook example of what’s become my signature cooking style: Global Comfort. It’s a term I’ve coined that perfectly encapsulates my desire to pay homage to the feeling that comfort food from around the globe evokes.In the face of historical disparities and limited access to quality food options, cabbage has long provided a valuable source of nutrition to African American communities. And its affordability and versatility have made it a popular choice for incorporating into meals across the African diaspora, including the Caribbean, Brazil, West Africa and Cape Verde. Similarly, nuts—which are one of the foundational ingredients of the Mediterranean diet—have also played a significant role in the culinary traditions of the diaspora. Due to their versatility, texture and nutritional profile, I utilized cashews in two ways to complement the cabbage: a sauce and a relish. Cashews' soft, creamy texture makes them ideal for mimicking the smooth quality that is typically achieved with cream and butter, while providing a vegan and dairy-free alternative. Aromatics like bird’s eye chiles, leeks, garlic and shallots add depth of flavor.In addition to the cashews' versatility, they also offer a good balance of healthy fats, protein and carbohydrates and are a source of vitamins, minerals and dietary fiber. Armed with this fact, I wanted to bring cashews to the forefront in more ways than one in order to bump up the nutritional value while injecting more richness into the dish, especially since it’s completely vegetarian. I rounded out the plate with a cashew-and-herb relish, which provides balancing texture and brightness.Ultimately, culturally driven recipes deserve to be highlighted in all facets, especially when considering the nutritional value of food. They reflect historical influences, migration patterns, trade routes and the available resources. They convey narratives of resilience, adaptation and creativity in the face of challenges. By cooking and sharing recipes like these, we engage in a form of storytelling that connects us to the past, present and future.
Jump to recipe
The Mediterranean diet has long been deemed one of the healthiest ways to eat for longevity and to help protect against chronic conditions. But it’s time to expand our view on what it means to follow the Mediterranean diet with a fresh and more personal perspective. In our spotlight,The New Mediterranean Diet, we share recipes and nutrition advice that represent a more inclusive interpretation of this celebrated eating pattern.Cabbage was central to my childhood. The humble vegetable tantalized each one of my senses whenever it hit my family’s dining table. A cultural staple in many African American households, cabbage’s versatility and heartiness made it a go-to for my mother’s weekly culinary creations. Different renditions were always in rotation for me and my four siblings, whether enhanced with bacon or sautéed and served alongside my mother’s signature dish of smothered potatoes with onions. The combinations were endless, and its chameleon-like quality led to cabbage becoming my favorite vegetable growing up.Memories like these have fueled my relationship with food. From eating as an Olympic long jumper to establishing my identity as a chef, the ingredients and cooking methods from my culture serve as a guiding light for what ends up on the plate. The subsequent dishes have not only provided me with comfort, but also made me feel nourished and whole.I never questioned the perceived nutritional value or its ranking on the clean eating scale. Cabbage has been a staple in African American cuisine for centuries, particularly during times of enslavement and segregation. For my ancestors, it was an ingredient that stood for survival—a readily available and affordable vegetable that could be grown independently or purchased within the local community. Cabbage—sturdy yet elegant—has always served as a symbol for sustenance and nourishment.However, our system of food hierarchy has routinely omitted culinary stories from people of color. When I was tasked with crafting a recipe that reimagines the Mediterranean diet through the lens of my own culture, I turned back to cabbage—an ingredient that has always made me feel most whole. Society’s reverence for the Mediterranean diet isn’t unfounded. Plainly put, it centers fresh, whole foods: fruits, vegetables, grains, nuts, legumes, healthy fats, herbs and spices; butthe same tenetswere applied when my ancestors crafted their own recipes and cooking techniques that have been passed down through generations.Using this understanding as my guide, I created a recipe that channeled the Mediterranean diet’s celebrated ingredients, while utilizing the flavors and preparation methods found across the African diaspora. This recipe is a textbook example of what’s become my signature cooking style: Global Comfort. It’s a term I’ve coined that perfectly encapsulates my desire to pay homage to the feeling that comfort food from around the globe evokes.In the face of historical disparities and limited access to quality food options, cabbage has long provided a valuable source of nutrition to African American communities. And its affordability and versatility have made it a popular choice for incorporating into meals across the African diaspora, including the Caribbean, Brazil, West Africa and Cape Verde. Similarly, nuts—which are one of the foundational ingredients of the Mediterranean diet—have also played a significant role in the culinary traditions of the diaspora. Due to their versatility, texture and nutritional profile, I utilized cashews in two ways to complement the cabbage: a sauce and a relish. Cashews' soft, creamy texture makes them ideal for mimicking the smooth quality that is typically achieved with cream and butter, while providing a vegan and dairy-free alternative. Aromatics like bird’s eye chiles, leeks, garlic and shallots add depth of flavor.In addition to the cashews' versatility, they also offer a good balance of healthy fats, protein and carbohydrates and are a source of vitamins, minerals and dietary fiber. Armed with this fact, I wanted to bring cashews to the forefront in more ways than one in order to bump up the nutritional value while injecting more richness into the dish, especially since it’s completely vegetarian. I rounded out the plate with a cashew-and-herb relish, which provides balancing texture and brightness.Ultimately, culturally driven recipes deserve to be highlighted in all facets, especially when considering the nutritional value of food. They reflect historical influences, migration patterns, trade routes and the available resources. They convey narratives of resilience, adaptation and creativity in the face of challenges. By cooking and sharing recipes like these, we engage in a form of storytelling that connects us to the past, present and future.
The Mediterranean diet has long been deemed one of the healthiest ways to eat for longevity and to help protect against chronic conditions. But it’s time to expand our view on what it means to follow the Mediterranean diet with a fresh and more personal perspective. In our spotlight,The New Mediterranean Diet, we share recipes and nutrition advice that represent a more inclusive interpretation of this celebrated eating pattern.
Cabbage was central to my childhood. The humble vegetable tantalized each one of my senses whenever it hit my family’s dining table. A cultural staple in many African American households, cabbage’s versatility and heartiness made it a go-to for my mother’s weekly culinary creations. Different renditions were always in rotation for me and my four siblings, whether enhanced with bacon or sautéed and served alongside my mother’s signature dish of smothered potatoes with onions. The combinations were endless, and its chameleon-like quality led to cabbage becoming my favorite vegetable growing up.
Memories like these have fueled my relationship with food. From eating as an Olympic long jumper to establishing my identity as a chef, the ingredients and cooking methods from my culture serve as a guiding light for what ends up on the plate. The subsequent dishes have not only provided me with comfort, but also made me feel nourished and whole.
I never questioned the perceived nutritional value or its ranking on the clean eating scale. Cabbage has been a staple in African American cuisine for centuries, particularly during times of enslavement and segregation. For my ancestors, it was an ingredient that stood for survival—a readily available and affordable vegetable that could be grown independently or purchased within the local community. Cabbage—sturdy yet elegant—has always served as a symbol for sustenance and nourishment.
However, our system of food hierarchy has routinely omitted culinary stories from people of color. When I was tasked with crafting a recipe that reimagines the Mediterranean diet through the lens of my own culture, I turned back to cabbage—an ingredient that has always made me feel most whole. Society’s reverence for the Mediterranean diet isn’t unfounded. Plainly put, it centers fresh, whole foods: fruits, vegetables, grains, nuts, legumes, healthy fats, herbs and spices; butthe same tenetswere applied when my ancestors crafted their own recipes and cooking techniques that have been passed down through generations.
Using this understanding as my guide, I created a recipe that channeled the Mediterranean diet’s celebrated ingredients, while utilizing the flavors and preparation methods found across the African diaspora. This recipe is a textbook example of what’s become my signature cooking style: Global Comfort. It’s a term I’ve coined that perfectly encapsulates my desire to pay homage to the feeling that comfort food from around the globe evokes.
In the face of historical disparities and limited access to quality food options, cabbage has long provided a valuable source of nutrition to African American communities. And its affordability and versatility have made it a popular choice for incorporating into meals across the African diaspora, including the Caribbean, Brazil, West Africa and Cape Verde. Similarly, nuts—which are one of the foundational ingredients of the Mediterranean diet—have also played a significant role in the culinary traditions of the diaspora. Due to their versatility, texture and nutritional profile, I utilized cashews in two ways to complement the cabbage: a sauce and a relish. Cashews' soft, creamy texture makes them ideal for mimicking the smooth quality that is typically achieved with cream and butter, while providing a vegan and dairy-free alternative. Aromatics like bird’s eye chiles, leeks, garlic and shallots add depth of flavor.
In addition to the cashews' versatility, they also offer a good balance of healthy fats, protein and carbohydrates and are a source of vitamins, minerals and dietary fiber. Armed with this fact, I wanted to bring cashews to the forefront in more ways than one in order to bump up the nutritional value while injecting more richness into the dish, especially since it’s completely vegetarian. I rounded out the plate with a cashew-and-herb relish, which provides balancing texture and brightness.
Ultimately, culturally driven recipes deserve to be highlighted in all facets, especially when considering the nutritional value of food. They reflect historical influences, migration patterns, trade routes and the available resources. They convey narratives of resilience, adaptation and creativity in the face of challenges. By cooking and sharing recipes like these, we engage in a form of storytelling that connects us to the past, present and future.
Cook Mode(Keep screen awake)IngredientsCashew Cream½cupraw cashews2 ½cupswater, plus more for soaking½cupthinly sliced leek (white and light green parts only)½mediumshallot, sliced1tablespoonextra-virgin olive oil1clove garlic¼green Thai chileor1-2 slices jalapeño pepper¼teaspoonsaltCabbage10cupsunsalted vegetable broth1mediumonion, quartered1headgarlic, sliced in half crosswise1(1 inch) piecefresh ginger, sliced2teaspoonssalt10whole peppercorns1mediumcabbage (about 3 pounds), cut through the core into sixths6tablespoonsavocado oilorother neutral oil, such as grapeseed, dividedCashew Relish1cupraw cashews1tablespoonextra-virgin olive oilPinch of salt plus 1/4 teaspoon, divided¼cupavocado oilorother neutral oil, such as grapeseed1mediumshallot, thinly sliced1tablespoonminced garlic1tablespoonsorghum syrup (see Note)orpure maple syrup1tablespoonrice vinegar1scallion, thinly slicedPinch of crushed red pepper½cupfinely chopped fresh cilantro, tender stems and leaves12fresh lemon basilorThai basil leaves, finely chopped
Cook Mode(Keep screen awake)
Ingredients
Cashew Cream
½cupraw cashews
2 ½cupswater, plus more for soaking
½cupthinly sliced leek (white and light green parts only)
½mediumshallot, sliced
1tablespoonextra-virgin olive oil
1clove garlic
¼green Thai chileor1-2 slices jalapeño pepper
¼teaspoonsalt
Cabbage
10cupsunsalted vegetable broth
1mediumonion, quartered
1headgarlic, sliced in half crosswise
1(1 inch) piecefresh ginger, sliced
2teaspoonssalt
10whole peppercorns
1mediumcabbage (about 3 pounds), cut through the core into sixths
6tablespoonsavocado oilorother neutral oil, such as grapeseed, divided
Cashew Relish
1cupraw cashews
Pinch of salt plus 1/4 teaspoon, divided
¼cupavocado oilorother neutral oil, such as grapeseed
1mediumshallot, thinly sliced
1tablespoonminced garlic
1tablespoonsorghum syrup (see Note)orpure maple syrup
1tablespoonrice vinegar
1scallion, thinly sliced
Pinch of crushed red pepper
½cupfinely chopped fresh cilantro, tender stems and leaves
12fresh lemon basilorThai basil leaves, finely chopped
Directions
To prepare cashew cream:Soak 1/2 cup cashews in a bowl of warm water for 1 hour; drain.
Meanwhile, prepare cabbage:Combine broth, onion, garlic head halves, ginger, 2 teaspoons salt and peppercorns in a large pot. Bring to a simmer over medium-high heat. Place a wire rack on a baking sheet. Line another baking sheet with a clean kitchen towel or layers of paper towels.
Add cabbage wedges to the simmering broth. Cook until tender-crisp, about 15 minutes. Using tongs, transfer the cabbage wedges to the prepared rack. Let drain for 10 minutes; then transfer to the towel-lined baking sheet and set aside.
Combine leek, sliced 1/2 shallot, olive oil, 1 clove garlic and chile (or jalapeño) in a medium saucepan. Cook over medium-low heat, stirring occasionally, until the vegetables begin to soften, about 6 minutes. Add 2 1/2 cups water and the drained cashews. Simmer for 15 minutes. Add 1/4 teaspoon salt. Remove from heat and let cool for 15 minutes. Transfer the mixture to a high-speed blender. Puree until completely smooth, about 3 minutes. Set aside.
To prepare relish:Preheat oven to 350°F.
Combine 1 cup cashews, olive oil and a pinch of salt in a medium bowl. Spread the cashews on a baking sheet; bake until golden brown, 7 to 9 minutes. Transfer to a clean cutting board to cool, then roughly chop.
Heat 1/4 cup avocado oil (or other neutral oil) in a medium saucepan over medium heat. Add shallot and garlic. Cook, stirring occasionally, until lightly browned, 2 to 4 minutes. Add sorghum (or maple) syrup and vinegar; cook until sizzling subsides, about 30 seconds. Add scallion, crushed red pepper and the remaining 1/4 teaspoon salt; cook, stirring, for 30 seconds more. Remove from heat. Let cool for about 5 minutes, then add the chopped cashews.
Heat a large skillet or griddle over medium-high heat. Add 2 tablespoons avocado oil (or other neutral oil). Add 2 of the cabbage wedges; cook until nicely charred, 1 to 2 minutes per side. Transfer to a plate. Repeat with the remaining cabbage wedges and oil.
Stir cilantro and basil into the relish.
Spoon 1 1/2 cups cashew cream onto a serving platter (reserve the rest for another use). Top with the cabbage wedges and the relish.
To make ahead
Refrigerate cashew cream (Steps 1 & 4) for up to 3 days. Refrigerate relish (Steps 5-7) for up to 1 day.
Note
Originally appeared: EatingWell.com, July 2023
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Nutrition Facts(per serving)411Calories31gFat26gCarbs9gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
