Flu Prevention and Cultured Veggies

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
67%
Flu Prevention and Cultured Veggies
5 min.
4
175kcal

Suggestions


Are you looking for a delicious and nutritious way to boost your immune system and add some zing to your meals? Look no further than our Flu Prevention and Cultured Veggies recipe! This vibrant dish is not only packed with flavor but also brimming with health benefits, making it a perfect addition to your diet, especially during flu season.

Imagine the crispness of fresh cabbage, the sweetness of a juicy apple, and the zesty kick of orange all coming together in a delightful medley. This recipe is a fantastic way to incorporate fermented foods into your diet, which are known for their gut health benefits. The fermentation process enhances the nutritional profile of the ingredients, making them even more beneficial for your body.

Whether you're a seasoned vegan or simply looking to add more plant-based options to your meals, this dish is versatile and easy to prepare. With just a few simple ingredients and minimal prep time, you can create a colorful side dish that not only tastes great but also supports your overall health. Plus, it's gluten-free, dairy-free, and suitable for everyone!

So why wait? Gather your ingredients, and let’s get fermenting! In just a few days, you’ll have a tangy, probiotic-rich side dish that will not only tantalize your taste buds but also help keep those pesky colds at bay. Enjoy the journey of fermentation and the delightful flavors that await!

Ingredients

  • medium apples 
  • 0.5 head cabbage 
  • clove garlic minced ()
  • medium jicama 
  • small onion 
  • large orange zest juiced (zested and )
  • 1.5 teaspoons unrefined sea salt 
  • handfuls pkt spinach fresh
  • package vegetable starter culture fresh (or)

Equipment

  • bowl

Directions

  1. Shred or chop the first six ingredients and place  in a bowl and sprinkle with salt. You can also layer it in the jar instead of mixing.Firmly pack the mixture into 2 quart glass canning  jars or a half gallon vessel, leaving an inch or two for the cabbage to expand when it ferments.Then add the orange zest juice, and culture, and cover with water, leaving an inch or two at the top. Seal jar tightly and let sit on the counter for 6 days and then place in the refrigerator.

Nutrition Facts

Calories175kcal
Protein12.22%
Fat3.74%
Carbs84.04%

Properties

Glycemic Index
56.25
Glycemic Load
7.8
Inflammation Score
-10
Nutrition Score
25.716956594716%

Flavonoids

Cyanidin
0.71mg
Peonidin
0.01mg
Catechin
0.59mg
Epigallocatechin
0.12mg
Epicatechin
3.43mg
Epigallocatechin 3-gallate
0.09mg
Apigenin
0.09mg
Luteolin
0.28mg
Isorhamnetin
0.88mg
Kaempferol
1.34mg
Myricetin
0.07mg
Quercetin
6.3mg

Nutrients percent of daily need

Calories:174.56kcal
8.73%
Fat:0.79g
1.22%
Saturated Fat:0.17g
1.09%
Carbohydrates:40.13g
13.38%
Net Carbohydrates:24.32g
8.84%
Sugar:12.14g
13.49%
Cholesterol:0mg
0%
Sodium:945.67mg
41.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.84g
11.67%
Vitamin K:160.29µg
152.66%
Vitamin C:94.12mg
114.09%
Vitamin A:5195.34IU
103.91%
Fiber:15.8g
63.21%
Manganese:0.64mg
32.08%
Folate:123.88µg
30.97%
Potassium:758.08mg
21.66%
Vitamin B6:0.36mg
18.08%
Magnesium:67.18mg
16.79%
Iron:2.74mg
15.21%
Vitamin B1:0.22mg
14.76%
Phosphorus:120.26mg
12.03%
Vitamin B2:0.2mg
11.88%
Calcium:111.25mg
11.13%
Copper:0.21mg
10.55%
Vitamin E:1.33mg
8.84%
Vitamin B3:1.69mg
8.43%
Vitamin B5:0.66mg
6.57%
Zinc:0.93mg
6.22%
Selenium:2.15µg
3.08%