M (20)

50 MUSCLE & FITNESS JUNE 2016

ULRIKE KOEB/STOCKFOOD

½ cup orange juice

1 cup fresh or frozen berries

1 frozen banana

1 scoop vanilla protein powder

½ cup chopped red cabbage

¼ tsp cinnamon

2 drops almond extract

2 tsp raw almond butter

3 ice cubes

1.Placeallingredientsinablender

andblendfor1fullminute.

RED BERRY ALMOND

SMOOTHIE

SERVES 1

Cabbing it

DESPITE BEING VERSATILE

and low in calories, fat and

cholesterol, cabbage often gets

overlooked for trendier members

of theBrassica oleraceaspecies,

such as kale, Brussels sprouts

and broccoli. But there are

ample reasons to slip this

cruciferous vegie into your diet.

“Cabbage has anti-inflammatory

properties, is rich in vitamin K

forbonestrengthandispacked

with vitamin C, which promotes

collagen production and helps

boost the immune system,”

explains dietitian Elizabeth Ward.

“It’s also a good source of fibre.”

What’s more, cabbage

contains phytochemical indoles

that may help reduce the risk of

developing prostate and breast

cancers. If you’re not a fan of

eating raw cabbage, Ward

suggests steaming it until it’s

tender crisp, which, she says,

is “best for preserving nutrition”.

ODOUR

EATER

Simmering cabbage

for about 10

minutes, instead of

hard-boiling, cuts

down on the

trisulfides – aka

the smelly aroma.

Cabbage fights inflammation, aids

bone health and more. BY PAMELA NULLET

NUTRITION PER SERVING

318 24g 61g 7g

CALORIES PROTEIN CARBS FAT

EAT FOOD OF THE MONTH