A lot of people want to cook a wholesome and filling meal at home, but can‘t do so because they’re either too tired, too busy, or do not have enough time on their hands. In the end, they resort to ordering takeout or having food delivered to their home.
But did you know that it’s possible to cook a delicious and nutritious meal without slaving away in the kitchen for hours?
All it takes is a bit of creativity (and some spice) to transform a few simple ingredients into something that will delight your palate and nourish your body. This Beef and Cabbage Stir Fry recipe from Wellness Mama is one perfect example – try it today!
Prep time: 10 minutes
Cook time: 20 minutes
- 1 lb. organic grass-fed ground beef
- 1 small head of organic cabbage, chopped
- 2 organic tomatoes, chopped
- 2 onions, thinly sliced
- 2 organic carrots, grated
- Spices to taste: salt, pepper, garlic, basil, oregano, thyme, etc. (At least 1 tsp. of each)
- Brown beef in a large skillet or wok, adding spices to taste as you go.
- When beef is almost completely browned, add sliced onions, grated carrots, and chopped tomatoes.
- When onions and carrots are starting to soften, add the cabbage and spice well.
- Cook about 10 more minutes, stirring often until cabbage starts to soften.
- Can be topped with salsa or sour cream if desired.
This recipe makes 4 to 6 servings.
When Buying Ground Beef, Look for Organic and Grass-Fed Varieties
This simple and easy-to-prepare stir fry recipe uses beef, a superior source of protein and other nutrients, including conjugated linoleic acid (CLA), which has been found to be a potential cancer fighter. However, for this recipe (and other recipes calling for ground beef), I advise you to buy ONLY organic, grass-fed ground beef for safety reasons.
Conventional ground beef from confined animal feeding operations (CAFOs), which are notorious breeding grounds for diseases, can expose you to dangerous antibiotic-resistant bacteria, and even fecal bacteria like E. coli. One test even revealed that 100 percent of all ground beef samples contained bacteria that can cause life-threatening blood or urinary tract infections.1
The truth is that ground beef is actually more problematic than solid meat cuts. In whole cuts, the bacteria are found on the surface of the meat, and are destroyed once the meat is cooked thoroughly. When you grind meat, though, the same bacteria get mixed throughout the meat, contaminating all of it. What’s more, ground beef is usually made from a number of different animals – and if one animal is contaminated, the entire batch will be, too.
Once you find organic beef (from pasture raised cows, raised by a trustworthy local farmer), make sure to cook it thoroughly. However, avoid burning it, as burnt meat can cause carcinogenic chemicals called polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs) to form. Organic beef is not only safer, but also nutritionally superior than CAFO beef, as it is higher in:
- Total omega-3s (it has a healthier ratio of omega-3 and omega-6 fatty acids)
- B-vitamins riboflavin and thiamin
- Minerals, such as magnesium, calcium, and potassium
- Vitamin E
- Vaccenic acid (which can be transformed to CLA)
Don’t Forget the Other Standout Ingredients in This Recipe
The second equally nutritious ingredient in this recipe is cabbage, which is an excellent source of fiber, folate, vitamin B6, manganese, vitamins B1, B5, B6, and K, as well as powerful antioxidants. These beneficial phytonutrients help protect against several types of cancer, including colon, prostate, and breast cancer.
Cabbage also contains an impressive amount of vitamin C – it can give you 54 percent of the recommended daily value for this nutrient. Vitamin C is a potent free radical-scavenging nutrient that helps protect you against infections. Other nutrients in this humble vegetable include phosphorus, magnesium, iron, and potassium.
While the recipe above calls for completely cooking or “softening” the cabbage, this method may remove most of the nutrients in the vegetable. If you want to get all the benefits of cabbage, cook it as minimally as possible instead. Leaving it tender crisp preserves the delicate nutrients while giving your dish a delicious crunch.
Carrots add a mild sweetness to this recipe, but that’s not all. Aside from their abundant amounts of beta-carotene that help keep your eyes healthy, carrots also contain phosphorus, calcium, and magnesium that help build strong bones, teeth, and hair, maintain nervous system and heart health, and promote mental development. Carrots also contain vitamins C and B6, potassium, copper, thiamine, folic acid, and magnesium.
Lastly, don’t underestimate the herbs and spices used for this recipe. They contain a wide range of minerals, vitamins, and antioxidant that helps maximize the nutrient density of the dish. Thyme and oregano, in particular, have been valued for their anti-inflammatory properties, which help prevent the formation of AGE compounds (advanced glycation end products) that can contribute to heart disease and premature aging.
Meanwhile, garlic (which is actually a vegetable, and not a spice or herb) is a proven health tonic – it can provide protection against more than 160 different diseases.
Sources and References
Tags: Fruits and Vegetables, High-Protein, Main Dishes, Red Meat