#cabbage vegetables healthy food

[thavyiq]

cabbage vegetables healthy food and make your weight don't up

[daily-deliciousness]

Super crunch salad

[fuckingarataswespeak]

One thing that was fucked up when i was a kid was adults i dont or barely know would come up to me and say i need to "lay off the crisps and chocolate" like girl what the fuck is wrong with you

[familythings]

Can Cabbage Really Fight Cancer? A Closer Look at the Claims

The health benefits of cabbage are often discussed in health articles, with some recent claims that eating this vegetable may help prevent cancer. A report in an American medical journal states that cabbage might lower the risk of tumors, especially in the spine, which is a concern for meat-eaters. But how strong is the evidence for these claims? Should we start eating more cabbage? Cabbage is…

[emh-photos-art]

Capture 52 2024, Week 21

Theme: Food Art

My favorite artwork is Starry Night. Tried to use mostly healthy things here. Purple cabbage, yellow squash, black olives, and blueberries mixed with plain yogurt.

Obviously Van Gogh was much better at art than I am, but I used some of these ingredients in a random stir fry. The real one is on Wikipedia.

[leon-production]

[forbiddenseek]

Surówka z czerwonej kapusty z majonezem to prosty, smaczny i kolorowy dodatek do wielu dań. Jej przygotowanie jest szybkie i nie wymaga specjalnych umiejętności kulinarnych. Odpowiednio doprawiona i schłodzona surówka z czerwonej kapusty z majonezem z pewnością zachwyci Twoje kubki smakowe.

[drritamarie]

Cool Off And Refresh With This Nourishing Creamy Asian Slaw

Indulge in the healing potential of our delightful Asian Coleslaw recipe, specially designed to cater to individuals with or without dietary concerns. This is perfect for a hot, mid-summer cookout.

Unlike classic coleslaw, our Asian Coleslaw is dree of mayonnaise, egg, sugar and other undesirable ingredients that can be inflammatory.

Bursting with a colorful array of nutrient-packed ingredients, this delightful slaw offers a harmonious blend of tastes and textures that will leave you feeling rejuvenated and satisfied.

Whether you're following a specific diet or simply looking to savor a light and flavorful side dish, this Asian Slaw is a must-try addition to your summer menu.

This recipe is naturally gluten-free and easily made low oxalate and low histamine.

[lyfebanana]

10 Amazing Health Benefits of Cabbage

Cabbage is a delicious, low-calorie vegetable that is packed with nutrients and vitamins that are essential for your overall health. It is a versatile vegetable that can be eaten raw or cooked in a variety of ways. Beyond its amazing taste, cabbage has many health benefits that make it a superfood.

Here are 10 amazing health benefits of cabbage that will make you want to add it to your diet today.

1. Packed with Nutrients Cabbage is loaded with vitamins and minerals that are essential for good health. It is particularly high in vitamin C, vitamin K, and vitamin B6. It also contains calcium, potassium, and magnesium.

2. Lowers Blood Pressure Cabbage is rich in potassium, which is known to help lower blood pressure. High blood pressure can lead to heart disease, stroke, and other health problems. Eating cabbage regularly can help keep your blood pressure in check.

3. Improves Brain Health Cabbage is rich in vitamin K and anthocyanins, which are essential for mental function and concentration. These nutrients help improve brain health and prevent nerve damage, which can lead to Alzheimer's disease and dementia.

4. Good Source of Fiber Cabbage is an excellent source of fiber, which is essential for maintaining good digestive health. Fiber helps regulate bowel movements and prevents constipation. Moreover, cabbage contains compounds that help reduce inflammation in the gut, which can help alleviate symptoms of digestive disorders like irritable bowel syndrome (IBS).

5. Boosts Immunity Cabbage is loaded with vitamin C, which is essential for a healthy immune system. Vitamin C helps stimulate the production of white blood cells, which are responsible for fighting off infections and diseases. Eating cabbage regularly can help prevent colds, flu, and other illnesses.

6. Heart Health Cabbage, especially red cabbage, is rich in beta-carotene, lutein, and other antioxidants that protect the heart. It can also lower levels of "oxidized" LDL, which is linked to hardening of the arteries. Cabbage's anti-inflammatory properties can also help prevent heart disease.

7. Reduces Inflammation Cabbage is a potent anti-inflammatory agent that can help alleviate inflammation throughout the body. This is due to its high concentration of antioxidants and anti-inflammatory compounds, such as sulforaphane and kaempferol. Chronic inflammation is linked to a variety of health problems, including heart disease, cancer, and arthritis. Consuming cabbage regularly can help reduce inflammation and lower your risk of developing these conditions.

8. Lowers Cholesterol High cholesterol levels can be dangerous, but cabbage can help lower them. It contains a compound called sulforaphane, which can help reduce cholesterol levels in the body.

9. High in Probiotics Probiotics are good bacteria that live in your gut and are important for your digestive health. Cabbage is high in probiotics, which can help keep your gut healthy.

10. Detoxifies the Body Cabbage is a natural detoxifier that helps eliminate harmful toxins from the body. It contains sulfur compounds that stimulate the liver to produce enzymes that aid in the detoxification process.

[fuckingrecipes]

Do you have any healthy snack suggestions for someone who isn't a huge fan of nuts and dried fruit?

FIRST: A 'Snack' is just a small portion of food. It is a signifier of quantity. 'Snack' does not exclude any type or form of food - it just means a lil' bit of food.

SECOND: "Healthy" is entirely relative to every individual.

'Healthy' is just 'Supportive of a complete nutritional profile, taking into account a person's existing diet, dietary needs, and habits of energy expenditure'

For example:

A small, greasy hamburger is an EXCELLENT snack for a highschool athlete who needs to consume an large amount of calories every day to maintain their body. It has lots of fat and protein for muscle recovery and long-term energy, carbs for immediate energy, and some lettuce/tomato/onion for some extra fiber/vitamins/minerals.

On the flip side, if someone already eats a fair amount of of meat and carbs already but has a lower-energy lifestyle, a healthy snack for them might entail leafy greens, beans/legumes and vegetables, because they need more fiber and nutrients in their diet that plants have in abundance.

--

If you are allergic to or hate eating something, then it's not healthy to force yourself to eat it anyway. Find a different food, or a different way to prepare it that doesn't cause physical or psychological distress!

Don't like peanuts, but peanut butter is good? Eat peanut butter instead! Hate the texture of whole tomatoes, but tomato sauce is good? Eat tomato sauce instead!

Don't be afraid to finely mince or blend your ingredients into a sauce or smoothie if you feel you need or want to eat something for the nutrients but hate chewing it.

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I'm a big fan of probiotic stuff in general, like fermented foods (kimchi, pickles, sauerkraut, miso, mustard and yogurts), since a strong bacterial colony in the gut has a positive impact on wellbeing for most folks. More importantly, I love the taste.

Buuuuuuuut~ some people are extra sensitive to compounds that are concentrated in fermented foods. Those people should not eat a lot of fermented foods. It's not healthy for them.

--

If you're munching snacks out of boredom when you're not actually hungry, something low-fat but satisfyingly crunchy usually does the trick for me. Something I can keep devouring for the sensory delight, gives some good nutrients, and won't make me feel overly full afterward.

Carrots, bell peppers, mung bean sprouts, apples, pears, jicama, radish, pretzels, sweet onions, green papaya, broccoli, popcorn, cucumber, water chestnut, seaweed crisps, coconut chips, any of those fermented foods I mentioned... hell, coleslaw is mostly cabbage with oil and vinegar - plow through that and have a great time!

--

If you want a snack because you're hungry, but you just want to tide yourself over until the next meal, eat something that is high in fat and fiber. Fat & Fiber makes you feel full.

Cheese, Yogurt, Butter. Olive oil. Guacamole. Tinned fish. Cream. Fry up an egg. Olives, Hard-boiled eggs - These are all relatively high in fat.

Beans, Legumes, Oats, Leafy Greens, and most Berries are pretty high in fiber, and can pair up with any of the fatty things.

Hell, a slice of cheese pizza is also fine! Buttered toast is fine! A small portion of roast beef from last night's dinner!

Eat a little bit, wait 20 minutes, and see if you're still hungry after that. A normal stomach takes 20-30 minutes to register feeling satiated. (Some people's stomachs don't really feel the difference of hunger vs satiation. Those people need to be more mindful of the quantities of food they eat - both eating too much, AND eating too little!)

--

If you want a snack because salty snacks in particular sound fucking amazing, but other fatty and high-protein foods sound kinda gross, Try chugging a glass of water.

If water doesn't resolve the feeling after giving it a few minutes, try something with salt.

Dehydration and not having enough salt in your body both cause salt cravings. Acute thirst is often mistaken as hunger.

Honestly, you can have a handful of chips. Eating a whole family-sized bag of potato chips in one sitting is probably too much salt & fat for most people, but eating a handful here and there is fine. It's just as morally neutral as eating a carrot.

Eat some rice with soy sauce. Eat some pickled okra, or pickled onions. Eat some miso soup. Drink some soup broth. Have some salt-cured meats.

--

So: A Healthy Snack!

Ask yourself: Am I hungry, bored, or thirsty?

Ask yourself: What have I been eating lately, and what has my diet lacked, or had in excess? (Fats, Protein, Carbohydrates, Vitamins/Minerals, Water, Salt)

Ask yourself: Am I trying to provide my body with a complete nutritional profile, including fats and carbs - or am I focusing on an imagined 'purity' of food and assigning moral value to eating what diet culture calls healthy so I can be 'good.' (Aka: Do you think instances of eating candy or fatty food is 'being bad'? Stop that.)

Ask yourself: Am I able to rely on my body's signals for hunger and thirst, or do I need to manually track this?

Sometimes a snack is a small portion of leftovers from yesterday.

Sometimes a snack is carefully sliced, cooked, and arranged on a cute plate.

Sometimes a snack is gnawing through half a head of cabbage doused in vinegar.

Sometimes a snack is a handful of shredded cheese eaten from your own palm so you become both the gentle horse and the stablehand feeding it, and that's all okay

[theambitiouswoman]

Superfoods you should incorporate in your diet:

Superfoods are nutrient-dense foods that are considered beneficial for your health due to their high concentration of vitamins, minerals, antioxidants, and other beneficial compounds.

Combine these superfoods with a variety of other whole foods to ensure you're getting a wide range of nutrients. Also, be mindful of portion sizes and any individual dietary restrictions or allergies you may have.

Berries: Blueberries, strawberries, raspberries, and other berries are rich in antioxidants, fiber, and vitamins.

Leafy greens: Spinach, kale, Swiss chard, and other leafy greens are packed with vitamins, minerals, and fiber. They are low in calories and provide important nutrients like vitamin K, vitamin C, and folate.

Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage are part of the cruciferous vegetable family. They contain compounds that may help reduce the risk of certain cancers.

Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are excellent sources of healthy fats, protein, fiber, and various vitamins and minerals.

Fish: Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which are beneficial for heart health and brain function.

Whole grains: Quinoa, brown rice, oats, and whole wheat are examples of whole grains that provide fiber, vitamins, and minerals.

Legumes: Beans, lentils, chickpeas, and other legumes are high in fiber, protein, and various nutrients. They are also a good source of plant-based protein.

Turmeric: This spice contains curcumin, a compound with potent anti-inflammatory and antioxidant properties.

Green tea: Green tea is rich in antioxidants called catechins and is believed to have various health benefits, including improved brain function and a lower risk of certain diseases.

Dark chocolate: Dark chocolate with a high cocoa content (70% or higher) is a source of antioxidants and may have positive effects on heart health and mood.

Avocado: Avocados are rich in healthy fats, fiber, and various vitamins and minerals. They also provide a good source of potassium.

Greek yogurt: Greek yogurt is a protein-rich food that also contains beneficial probiotics, calcium, and vitamin B12.

Sweet potatoes: Sweet potatoes are packed with vitamins, minerals, and fiber. They are an excellent source of beta-carotene, which is converted into vitamin A in the body.

Garlic: Garlic contains sulfur compounds that have been associated with potential health benefits, including immune support and cardiovascular health.

Ginger: Ginger has anti-inflammatory properties and is commonly used to aid digestion and relieve nausea.

Seaweed: Seaweed, such as nori, kelp, and spirulina, is a rich source of minerals like iodine, as well as antioxidants and omega-3 fatty acids.

Pomegranate: Pomegranates are packed with antioxidants and are believed to have anti-inflammatory properties. They are also a good source of vitamin C and fiber.

Cacao: Raw cacao is the purest form of chocolate and is rich in antioxidants, flavonoids, and minerals. It can be enjoyed as nibs, powder, or in dark chocolate form.

Quinoa: Quinoa is a gluten-free grain that provides a complete source of protein, along with fiber, vitamins, and minerals.

Extra virgin olive oil: Olive oil is a healthy fat option, particularly extra virgin olive oil, which is high in monounsaturated fats and antioxidants.

Chia seeds: Chia seeds are a great source of fiber, omega-3 fatty acids, and antioxidants. They can be added to smoothies, yogurt, or used as an egg substitute in recipes.

Beets: Beets are rich in antioxidants and are known for their vibrant color. They also contain nitrates, which have been shown to have beneficial effects on blood pressure and exercise performance.

Matcha: Matcha is a powdered form of green tea and is known for its high concentration of antioxidants. It provides a calm energy boost and can be enjoyed as a tea or added to smoothies and baked goods.

Algae: Algae, such as spirulina and chlorella, are nutrient-dense foods that are rich in protein, vitamins, minerals, and antioxidants. They are often consumed in powdered or supplement form.

Fermented foods: Fermented foods like sauerkraut, kimchi, kefir, and kombucha are rich in beneficial probiotics that support gut health and digestion.

Maca: Maca is a root vegetable native to the Andes and is often consumed in powdered form. It is known for its potential hormone-balancing properties and is commonly used as an adaptogen.

Goji berries: Goji berries are small red berries that are rich in antioxidants, vitamins, and minerals. They can be enjoyed as a snack or added to smoothies and oatmeal.

Hemp seeds: Hemp seeds are a great source of plant-based protein, healthy fats, and minerals like magnesium and iron. They can be sprinkled on salads, yogurt, or blended into smoothies.

Moringa: Moringa is a nutrient-dense plant that is rich in vitamins, minerals, and antioxidants. It is often consumed as a powder or used in tea.

Mushrooms: Certain mushrooms, such as shiitake, reishi, and maitake, have immune-boosting properties and are rich in antioxidants. They can be cooked and added to various dishes.

[pierrotdoesnteat]

NUTRITION JOURNALS: VITAMINS (PT 1/2)

HOW MANY VITAMINS ARE THERE?

- there are thirteen (13) essential vitamins; vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin D, vitamin E, vitamin K, thiamine (B1), riboflavin (B2), niacin (B3), pathogenic acid (B5), biotin (B7), and folate (B9). these are the ones i'll focus on in this past, and it will be a longer post.

WHAT IS VITAMIN A?

- vitamin A is a fat-soluble vitamin that supports your immune system, vision, reproductive health, and fetal growth. there are two forms of vitamin A; preformed vitamin A which are found in things like dairy, liver, and fish, and provitamin A carotenoids which can be found in fruits, vegetables, and oils. - The recommended daily amount of vitamin A is 900 micrograms (mcg) for adult men and 700 mcg for adult women.

WHAT IS VITAMIN B6?

- vitamin B6 (pyridoxine) is important for normal brain development and for keeping the nervous system and immune system healthy. Food sources of vitamin B6 include poultry, fish, potatoes, chickpeas, bananas and fortified cereals. - vitamin B6 has been shown to have antioxidant and anti-inflammatory properties, and helps your body to make DNA, hemoglobin, and neurotransmitters. - in addition to low iron, low vitamin B6 has been linked to anemia, which i dont imagine i need to tell yall is incredibly common in disordered people. - because B6 is connected to neurotransmitters, it can help regulate mood and even aid sleep. One study showed that higher vitamin B6 intake is associated with lower depression and anxiety risk in females, but not males. - vitamin B6 also helps your body maintain normal levels of homocysteine, an amino acid that helps to build proteins. - vitamin B6 supplementation specifically has been shown to improve body composition – your ratio of lean muscle to fat. it has also been linked with higher muscle mass and lower body fat levels. in particular, vitamin B6 supplementation has been linked to lower-body weight loss, with a reduced amount of fat across the hips and waist.

WHAT IS VITAMIN B12?

- vitamin B-12 (cobalamin) plays an essential role in red blood cell formation, cell metabolism, nerve function and the production of DNA, the molecules inside cells that carry genetic information. - sources of vitamin B-12 include poultry, meat, fish and dairy products. Vitamin B-12 is also added to some foods, such as fortified breakfast cereals, and is available as an oral supplement. - some studies suggest that vitamin B12 could affect body fat and metabolism. one review concluded that vitamin B12 plays a key role in fat metabolism, noting that a deficiency could be linked to increased fat accumulation and obesity. take this with a grain of salt, though, because there is limited research on the topic. - vitamin B12 plays a role in serotonin production, so a deficiency may be connected with clinical depression. this may feel irrelevant, but your physical and mental health are really complexly connected. taking care of one can help improve the other.

WHAT IS VITAMIN C?

- vitamin C (ascorbic acid) is a nutrient your body needs to form blood vessels, cartilage, muscle and collagen in bones. vitamin C is also vital to your body's healing process. additionally, it is an antioxidant that helps protect your cells against the effects of free radicals- molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation from the sun, x-rays or other sources. - vitamin C is found in citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, brussel sprouts, broccoli and spinach. - vitamin C helps your body to absorb iron in foods like beans and spinach, who's bio-availability is lower. - although vitamin C doesn't necessarily cause weight loss, it seems to be related to body weight. getting sufficient amounts of vitamin C increases body fat oxidation during moderate-intensity exercise. - another critical function of vitamin C is synthesizing carnitine, which transports long-chain fatty acids into the mitochondria that produce energy.

WHAT IS VITAMIN D?

- there are different forms of vitamin D, including ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). vitamin D is found in fish, eggs, and fortified milk. It's also made in the skin when exposed to sunlight. during periods of sunlight, vitamin D is stored in fat and then released when sunlight is not available. - your body can only absorb calcium, the primary component of bone, when vitamin D is present. Vitamin D also regulates many other cellular functions in your body. Its anti-inflammatory, antioxidant and neuro-protective properties support immune health, muscle function and brain cell activity. - vitamin D might play an important role in regulating mood and decreasing the risk of depression, and some studies suggest there may be a link between vitamin D and obesity, though more research is needed to verify this.

WHAT IS VITAMIN E?

- vitamin E is a nutrient that's important to vision, reproduction, and the health of your blood, brain and skin. vitamin E deficiency can cause nerve pain (neuropathy). - foods rich in vitamin E include canola oil, olive oil, margarine, almonds and peanuts. You can also get vitamin E from meats, dairy, leafy greens and fortified cereals. - getting enough vitamin E may help prevent oxidative stress and cellular damage. oxidative stress occurs when there’s an imbalance between your body’s antioxidant defenses and the production and accumulation of compounds called reactive oxygen species (ROS). this can lead to cellular damage and increased disease risk.

WHAT IS VITAMIN K?

- vitamin K is actually a group of compounds, with the most important ones being vitamin K1 and vitamin K2. vitamin K1 is obtained from leafy greens and some other vegetables. vitamin K2 is a group of compounds largely obtained from meats, cheeses, and eggs and synthesized by bacteria. - vitamin K's key role is to help heal injuries through blood clotting and strengthen bones by making four proteins among the 13 that are needed for blood clotting (coagulation) and osteocalcin.

[mindblowingscience]

As kimchi has been drawing attention as a global healthy food trend, cabbage is one of the representative vegetables used as a main ingredient for manufacturing kimchi overseas. The annual global production of cabbage and other Brassica crops is reported to be 72 million tons, and more than 30% of them are estimated to be discarded during the manufacturing and distribution processes, causing environmental pollution as well as considerable waste disposal costs in the industry. In connection with this problem, Hae Choon Chang, President of the World Institute of Kimchi (WiKim), has announced that the institute has developed a bio-refactoring-based upcycling technology that can convert cabbage byproducts discarded as waste during the food manufacturing process into biodegradable plastics.

Continue Reading.

[poolnoodle126]

transgender food stuffs!!

(just saying this,you shouldn't cut things entirely from your diet or eat only some things exclusively, you need to stay healthy all together yk? Most of these aren't scientifically proven or really studied at all so you can't expect them to replace hrt or anything. There's a list in the first place simply based off the fact that things in the foods have the possibility to help or lower E or T due to their ingredients chemically.)

foods that boost testosterone;

Milk, peanut butter, apples, onions, ginger, pomegranates, spinach, beans, red meat, olive oil, avocados, bananas, coca, coconuts, honey, berries, cherries, oysters, Brazil nuts, garlic, eggs, fish, porridge oats, grapes, pumpkin seeds, almonds

Foods that lower estrogen;

Broccoli, cauliflower, cabbage, Brussels sprouts, kale, and bok choy, whole grains, fruits, vegetables, peas, beans, nuts, seeds, and potatoes with skin, fish and seafood, garlic, collard greens, turnips, green tea

Foods that boost estrogen;

Flaxseeds, dry fruits, sesame, soybeans, alfalfa sprouts, tofu, sunflower seeds, Mediterranean fruits, legume, chickpea, edamame, peaches, rye, Hummus, pasta

Foods that lower testosterone;

vegetable oils, trans fats (pun unintended), bread, pastries, soy, mint, licorice root, dairy products, sugar, fried foods, cheese, coffee, mushrooms, processed food, pasta

[mariacallous]

When you think of Eastern European Jewish cuisine, which words come to mind? Light? Healthy? Plant based? Probably not. Heavy, homey and meat-centric are more like it. 

Fania Lewando died during the Holocaust, but had she been given the full length of her years, Ashkenazi Jewish cuisine may have taken a turn to the vegetarian side and we might all be eating vegetarian kishke and spinach cutlets in place of brisket.

Lewando is not a household name. In fact, she would have been lost to history had it not been for an unlikely turn of events. Thanks to a serendipitous find, her 1937 work, “The Vilna Vegetarian Cookbook” (“Vegetarish-Dietisher Kokhbukh”in Yiddish), was saved from oblivion and introduced to the 21st century.

Vilna in the 1930s, where Lewando and her husband Lazar made their home, was a cosmopolitan city with a large Jewish population. Today, it is the capital of Lithuania but it was then part of Poland. Lewando opened a vegetarian eatery called The Vegetarian Dietetic Restaurant on the edge of the city’s Jewish quarter. It was a popular spot among both Jews and non-Jews, as well as luminaries of the Yiddish-speaking world. (Even renowned artist Marc Chagall signed the restaurant’s guest book.)

Lewando was a staunch believer in the health benefits of vegetarianism and devoted her professional life to promoting these beliefs. She wrote: “It has long been established by the highest medical authorities that food made from fruit and vegetables is far healthier and more suitable for the human organism than food made from meat.” Plus, she wrote, vegetarianism satisfies the Jewish precept of not killing living creatures. 

We know little about her life other than she was born Fania Fiszlewicz in the late 1880s to a Jewish family in northern Poland. She married Lazar Lewando, an egg merchant from what is today Belarus and they eventually made their way to Vilna. They did not have children. 

Lewando, to quote Jeffrey Yoskowitz, author of “The Gefilte Manifesto” was “a woman who challenged convention;” a successful entrepreneur, which was a rarity among women of the time. She supervised a kosher vegetarian kitchen on an ocean liner that traveled between Poland and the United States, and gave classes on nutrition to Jewish women in her culinary school. 

“The Vilna Vegetarian Cookbook” was sold in Europe and the U.S. in Lewando’s day, but most of the copies were lost or destroyed during the Second World War. In 1995, a couple found a copy of the cookbook at a second-hand book fair in England. They understood the importance of a pre-war, Yiddish-language, vegetarian cookbook written by a woman, so purchased it and sent it to the YIVO Institute’s offices in New York. There, it joined the millions of books, periodicals and photos in YIVO’s archives. 

It was discovered again by two women who visited YIVO and were captivated by the book’s contents and colorful artwork. They had it translated from Yiddish to English so it could be enjoyed by a wider audience.

Like many Ashkenazi cooks, salt was Lewando’s spice, butter her flavor and dill her herb. The book is filled with dishes you’d expect: kugels and blintzes and latkes; borscht and many ways to use cabbage. There’s imitation gefilte fish and kishke made from vegetables, breadcrumbs, eggs and butter. Her cholent (a slow-cooked Sabbath stew) recipes are meat-free, including one made with prune, apple, potatoes and butter that is a cross between a stew and a tzimmes.

There are also some surprises.

Did you know it was possible to access tomatoes, eggplants, asparagus, lemons, cranberries, olive oil, Jerusalem artichokes, blueberries and candied orange peel in pre-war Vilna? There’s a French influence, too, such as recipes for mayonnaise Provencal and iles flottante, a meringue-based dessert, and a salad of marinated cornichons with marinated mushrooms. 

“It’s hard to know who the target audience was for this cookbook,” said Eve Jochnowitz, its English-language translator. “We know from contemporary memoirs that people in Vilna did not have access to these amazing amounts of butter, cream and eggs,” she said. “Lewando was writing from a somewhat privileged and bourgeois position.” While many of these recipes may have been aspirational given the poverty of the Jews at the time, the cookbook demonstrates that it was possible to obtain these ingredients in Vilna, should one have the resources to do so. 

While the cookbook is filled with expensive ingredients, there is also, said Jochnowitz, “a great attention to husbanding one’s resources. She was ahead of her time in the zero-waste movement.” Lewando admonishes her readers to waste nothing. Use the cooking water in which you cooked your vegetables for soup stock. Use the vegetables from the soup stock in other dishes. “Throw nothing out,” she writes in the cookbook’s opening essay. “Everything can be made into food.” Including the liquid from fresh vegetables; Lewando instructed her readers on the art of vitamin drinks and juices, with recipes for Vitamin-Rich Beet Juice and Vitamin-Rich Carrot Juice. “This was very heroic of her,” said Jochnowitz. “There were no juice machines! You make the juice by grating the vegetables and then squeezing the juice out by hand.”

Barbara Kirshenblatt-Gimblett, a Jewish scholar and Jewish cookbook collector, describes Lewando as “witty.” “She is showing us,” she said, “that once you eliminate meat and fish, you still have an enormous range of foods you can prepare.” Lewando is about “being creative, imaginative and innovative both with traditional dishes and with what she is introducing that is remote from the traditional repertoire.” She does that in unexpected ways. Her milchig (dairy) matzah balls, for example, have an elegance and lightness to them. She instructs the reader to make a meringue with egg whites, fold in the yolks, then combine with matzah meal, melted butter and hot water. Her sauerkraut salad includes porcini mushrooms. One of her kugels combines cauliflower, apples, sliced almonds and candied orange peel.

There is much that, through contemporary eyes, is missing in “The Vilna Vegetarian Cookbook.” The recipes do not give step-by-step instructions; rather you will find general directions. Heating instructions are vague, ranging from a “not-too-hot-oven” to a “warm oven” to a “hot oven.” Lewando assumes the reader’s familiarity with the kitchen that today’s cookbook writer would not. 

Lewando and her husband were listed in the 1941 census of the Vilna Ghetto but not in the census of 1942. It is believed that they both died or were killed while attempting to escape. “She really was a visionary,” said Jochnowitz. “It is an unbearable tragedy that she did not live to see the future that she predicted and helped to bring about.”But in cooking her recipes, said Yoskowitz, as dated and incomplete as some of them may be, the conversation between then and now continues.