Cauliflower's Cousin Cabbage, Ingredients to Avoid and a Fun HIIT Workout

This casserole-style episode starts with a worth it or waste of protein pastas. We have both tried and like several higher protein pastas like chickpea and lentil pastas. It's a healthy option to help increase protein in your diet from a plant source. Here are a few to try:

  • Banza

  • Explore Asia Black Bean pasta

  • Barilla Chickpea pasta

  • Aldi black soybean pasta

During this time of quarantine, it's tempting to shop for processed foods that last longer. Many are okay but try to avoid those with these two ingredients:

  • High-fructose corn syrup: it is a very cheap ingredient to make. It’s also very sweet in comparison to sugar and easy for manufacturers to use. High-fructose corn syrup can be found in things like whole-wheat bread, bacon, various sauces, frozen food, ketchup and soda, so check the ingredients.

  • Partially hydrogenated oil: this is the type of oil that can raise bad cholesterol and lower good cholesterol.  A double whammy. Partially hydrogenated oils are what add trans fats to our diet. Most food manufacturers have removed them from their foods, but they can still be found in stick margarine, snack cakes and typical junk foods.  To avoid it, don’t buy foods that have partially hydrogenated oil in the ingredients list.

Something to add to your diet is cauliflower's favorite cousin, cabbage. So it's not quite as versatile as cauliflower but it does have some benefits:

  • It’s inexpensive

  • Rich in phytonutrients that can help reduce chronic inflammation

  • It’s a source of  soluble and insoluble fiber, which together, can aid digestion and act as a prebiotic to maximize gut function

  • Rich in folic acid, an important nutrient for women

Get creative with it and try some of these ways to cook with cabbage:

  • Roasted cabbage wedges

  • Stir fry cabbage

  • Grilled cabbage steaks- use your fave steak seasoning 

  • Cabbage hash browns: mix shredded cabbage with eggs and seasoning.  Cook in a skillet and press into hashbrown “patties”

  • Cook into taco meat to extend that pound of ground meat. 

  • Make healthy slaws- use olive or avocado oil and lemon or vinegar as the base instead of premade sweetened mayo based dressings.  Make a Mexican slaw by using chili powder, lime juice and a touch of honey. Add a variety of ingredients like apples, celery, sunflower seeds, jicama depending on flavor you’re going for.  An Asian style slaw is really good too, like Fit Flavors makes, with some red bell pepper, edamame, toasted sesame oil and ginger.  

Last in this episode is a fun HIIT workout, perfect for keeping entertained in social isolation. Complete these 5 exercises in a row with no rest between.  Rest 90 seconds after completing the circuit and repeat 4 to 6 times.  

-30 seconds jump rope

-30 seconds dancing like you’re in a boy band video (think Nsync Bye Bye Bye

-30 seconds hula hooping or pretend if you don’t have one

-30 seconds jumping:  pick a spot high up on the wall.  Try to jump up and touch it. Get low and spring up.

-30 seconds of crab crawls

Listen to the full episode here.