Also known as Chinese cabbage, Napa cabbage is in the brassica family that includes broccoli, kale and Brussels sprouts. It is an excellent source of vitamin K (beneficial for healthy blood clotting); vitamin C (great for boosting immunity and for fighting inflammation); vitamin B6 (helps detoxify the liver and supports the brain and nervous system); and folate (key in the production of red blood cells and in supporting heart health and the nervous system). It’s also packed with cancer-fighting antioxidants and loaded with fiber, which helps stabilize blood sugar and optimize elimination.

When I cook Napa cabbage, I like to braise it—saute for a few minutes in coconut oil, then add some water, cover, lower heat and let cook about 15 minutes or until the cabbage is soft.

Braised Napa Cabbage with Sesame Oil

1 large head Napa cabbage, end(s) trimmed off and discarded
4 large garlic cloves, thinly sliced
2 teaspoons coconut oil or duck fat
1/2 to 3/4 cup water, or, as needed
Celtic sea salt to taste
1 tablespoon coconut oil or duck fat
2 teaspoons toasted sesame oil

Peel the cabbage leaves from the base (try to keep each cabbage leaf intact). Place all the leaves in a large bowl. Add water to cover. Wash leaves well, drain, and place all cabbage leaves in a colander or salad spinner.

Stack 4 to 5 cabbage leaves on top of one another. To julienne: slice through the stacked cabbage—apx. 1/4-inch thickness—down the length of the stacked cabbage.

Place all julienned Napa cabbage in a large bowl.

To cook: Heat 2 tablespoons of olive oil or duck fat in a Dutch oven or large heavy-bottomed pot over medium-high heat. When olive oil or duck fat is hot—but not smoking—add garlic and stir quickly, about 30 seconds.

Add julienned Napa cabbage, stirring well to coat with olive oil or duck fat, about 3 minutes. When cabbage begins to stick, add 1/2 cup water (or more water, as needed). Let the mixture come to a boil; reduce heat to low, cover and cook another 15 minutes, or until the cabbage is soft. Lightly sprinkle cabbage with Celtic sea salt. Stir in 2 teaspoons of toasted sesame oil. Using a slotted spoon, transfer Napa cabbage to a serving bowl.

Note: During cooking, Napa cabbage can release a lot of water. That’s fine. Since nutrients leach into water, I like to drink warm Napa cabbage “juice”, which I find slightly sweet-tasting, soothing and detoxifying.

My salad got an unexpected flavor boost from two ingredients that I bought at the farmers’ market: radishes and Chinese chives.

Chinese chives (jiu cai), also known as garlic chives, have flat broad leaves (see photo) and are native to southwestern China. Unlike regular chives (which have no discernible scent), Chinese chives have a distinct, pungent aroma (think ramps!) and garlicky flavor.

My father used to add them to his homemade dumplings, so, for me, Chinese chives are a nostalgia food—one that I love!  They can be eaten raw, stir-fried alone or paired with other vegetables. Chinese chives can be used in soups, with noodles or in scrambled eggs (yum!). You can typically find Chinese chives at Asian markets or more progressive markets.

I love to add them, thinly sliced, in salads.

Chinese chives are high in fiber, an excellent source of Vitamin C (good for the immune system), beta carotene and calcium, some B vitamins (B1, B2, niacin) and minerals, like iron and potassium. They can also be a helpful digestive aid. Like other members of the allium family, which includes garlic, onions, leeks, scallions, chives, among others, Chinese chives are rich in sulfur-containing compounds, which have been shown to have a protective effect against different types of cancer.

This salad is easy to make, helps boost immunity, detoxifies the liver and promotes hormone balance and breast health.

The Mix

Arugula: Cruciferous green. Contains cancer-fighting properties.

Romaine: High in minerals and vitamins C, K and folate.

Radishes: Cruciferous root vegetable. Contains cancer-fighting properties. Also contains an antifungal protein that can cause cell death of candida albicans (candida yeast).

Chinese Chives: Belongs to the allium family of garlic, onions, scallions and leeks.  Contains cancer-fighting properties. Very fragrant and pungent. Punches up the flavor in any dish!

Raw apple cider vinegar: Rich in enzymes, it can help increase stomach acid and help improve digestion.

Olive oil: A healthy fat. Nourishing for the ovaries.
 

Simple Fall Immune-Boosting Salad

Yield: Apx. 11 to 12 servings

 
7 cups organic baby arugula
7 cups organic romaine
1/2 cup julienned carrots
1/2 cup Radicchio
2 organic radishes (farmers’ market), halved and very thinly sliced
1/2 bunch of Chinese chives, finely minced
**If you cannot find Chinese chives, aka, garlic chives, you can substitute scallions or milder-tasting regular chives. 
 
For the Vinaigrette:
Whisk together 5 tablespoons raw apple cider vinegar + 6 tablespoons extra-virgin olive oil.

Drizzle vinaigrette over ingredients and toss ingredients until well mixed.