Rainbow Lent

Food is extending the challenge to readers to eat the colours of the rainbow as we observe another Lenten season. Last week, we looked at green vegetables and today, purple vegetables take the spotlight.

The ones we have chosen are: eggplant, purple cabbage, purple onion and beetroot. Purple cabbage and onion are not good on their own, but add that extra oomph to fresh salads. Beets are great by themselves, in salads or as a juice. Some persons have even used it as an ingredient for cakes. Eggplants are popular with many people, especially when stuffed or battered and baked. Why not try these recipes this week?

Next week we will look at red and yellow vegetables.

Our Lent series should not be confused with support of our North Street neighbours, Kingston College. It's healthy food, purple-style.

Eggplant

Eggplant is very low in sodium, fat and cholesterol, and contains substantial amounts of many essential nutrients. One cup of cooked eggplant has only 28 calories, and it is an excellent source of both soluble and insoluble dietary fibber, which helps to remove toxins from the body, lowers cholesterol and reduces the risk of colon cancer. Potassium, critical for heart and muscle function, is also found in high amounts in eggplant. They are also high in manganese, which is good for healthy bones, cartilage and skin.

Beets

Beets are highly nutritious and cardiovascular health-friendly root vegetables. They are very low in calories and fat, but very rich in dietary fibre, vitamins and minerals. Beets contain significant amounts of vitamin C, one of the powerful natural antioxidants. In addition, this root veggie indeed has very good levels of potassium. 100g fresh root has 325mg of potassium or seven per cent of daily requirements. Potassium lowers the heart rate and regulates metabolism inside the cells.

Purple Onions

A serving of onions only contains about 45 calories. Onions are highly nutritious as they have a very low amount of sodium, do not contain bad cholesterol or fat and are a rich source of dietary fibre and other essential nutrients. Onions reduce the growth of cancer tumours and they also have anti-diabetic properties. Onions are also considered as one of the good cholesterol sources. Onions purify the blood, improve cardiovascular health and reduce the risk of heart diseases. Onions have anti-inflammatory properties and reduce the pain and swelling caused by rheumatoid arthritis and osteoporosis and other complications due to asthma.

Purple Cabbage

Purple cabbage is rich in anthocyanins, a powerful antioxidant that fights the damaging effects of free radicals (abnormal atoms that can damage important cells. Anthocyanins protect the body against cardiovascular disease and help protect the body against the harmful effects of inflammation. cabbage is a low-carbohydrate vegetable with just five grams of carbs per cup. One cup of boiled cabbage provides 91.7 per cent daily value of vitamin K and about 50 per cent daily value of vitamin C.

- Sources: www.nutrition-and-you.com, www.brighthub.com, /www.buzzle.com/ and www.livestrong.com

Ingredients

10lb fresh small beets, stems removed

2 cups white sugar

1tbs pickling salt

1 quart white vinegar

1/4 cup whole cloves

Directions:

1. Place beets in a large stockpot with water to cover. Bring to a boil and cook until tender, about 15 minutes depending on the size of the beets. If beets are large, cut them into quarters. Drain, reserving two cups of the beet water, cool and peel.

2. Sterilise jars and lids by immersing in boiling water for at least 10 minutes. Fill each jar with beets and add several whole cloves to each jar. In a large saucepan, combine the sugar, beet water, vinegar, and pickling salt. Bring to a rapid boil. Pour the hot brine over the beets in the jars, and seal lids.

Place a rack in the bottom of a large stockpot and fill halfway with water. Bring to a boil over high heat, then carefully lower the jars into the pot using a holder. Leave a two inch space between the jars. Pour in more boiling water if necessary until the water level is at least one inch above the tops of the jars.

Bring the water to a full boil, cover the pot, and process for 10 minutes.

Eggplant Patty

Ingredients

1 cup eggplant, diced & cooked until tender

3/4 cup cooked rice

1 egg

3tbs flour

1/2tsp salt

pinch black pepper

dash red pepper sauce

2tbsp grated onion

1/2 cup sharp or mild Cheddar cheese, shredded

Method:

Drain and measure 1 cup of the cooked eggplant into a bowl. Mix with remaining ingredients. Cover and chill thoroughly. Heat bacon drippings or oil in a heavy skillet over medium heat; drop mixture by tablespoonfuls and fry until nicely browned on both sides. Serve immediately as a side dish with sliced tomatoes or salsa.

Serves 6.

Sautéed Purple Cabbage

Ingredients

1small purple cabbage

1small purple onion

Salt and pepper

1tbs butter or olive oil

Method:

Shred cabbage and onion and mix together thoroughly. Heat butter or olive oil in a large skillet or sauté pan and then add cabbage and onion mixture. Stir often and sauté until tender. Season to taste. Beautifully colourful dish that's just a little different side dish.

- Sources: http://allrecipes.com, http://southernfood.about.com, www.cooks.com

Rainbow Lent