Eat your Cabbage and Smile

We may have pushed it around on our plates when we were kids, but now I welcome this cruciferous vegetable to my plate any day! Steam it, juice eat or eat it raw - just don't overcook it or it will lose all its nutrients as well as its crispness. Whether it be red, green or Savoy, cabbage is extremely low in calories, keeps well in the fridge and won't break the bank. The disease fighting health benefits are pretty stellar as well.

Green and Red cabbage from the farm this spring

Green and Red cabbage from the farm this spring

The Benefits

  • Fiber: Cabbage is a stomach's best friend. Like its trendier cousins brussel sprouts, broccoli, and kale, cabbage is an amazing source of fiber. Raw cabbage has also been shown to help cure stomach ulcers.
  • Antioxidants: Red cabbage is chock full of anthocyanins, a type of antioxidant commonly found in blue, purple, and red plants. Studies show antioxidants can reduce inflammation, provide cancer protection, and boost brain function.
  • Lowers cholesterol: Look to this superfood for a natural and effective cholesterol reducer. Cabbage prevents bile from absorbing fat after a meal, which lowers the overall amount of cholesterol in the body.
  • Glucosinolates: Cabbage contains sulfur-based compounds called glucosinolates that have anti-carcinogenic properties. In the body, glucosinolates become compounds called isothiocyanates, which some studies suggest inhibit the growth of cancer cells.
  • Vitamin K: Cabbage is loaded with Vitamin K which is good for blood clotting and when combined with Vitamin D excellent for your bones!  via

So take your medicine by including more cabbage in your meals. Don't know how? I've selected some delicious and quick cabbage recipes that will maximize all its incredible qualities without compromising taste :)

 

Easy and healthy recipes

Red Berry, Cabbage and Almond Smoothie

  • 1/2 cup freshly squeezed orange juice
  • 1 cup mixed frozen berries, preferably with some cherries included in the mix
  • 1/2 cup chopped red cabbage (50 grams)
  • 1 teaspoon honey
  • 1/8 teaspoon cinnamon
  • 2 or 3 drops almond extract (about 1/8 teaspoon)
  • 6 almonds or 2 teaspoons raw almond butter
  • 3 ice cubes

Place all of the ingredients in a blender and blend for 1 full minute. Pour into a glass, garnish with an orange slice and enjoy. via


Asian Cabbage Salad

  • 2 1 1/2-pound heads green cabbage, very thinly sliced (about 25 cups)
  • 1 cup seasoned rice vinegar*
  • 1/2 cup chopped fresh cilantro
  • 2 tablespoons oriental sesame oil

Place cabbage in very large bowl. Add vinegar, cilantro and oil; toss. Season with salt and pepper. Cover; chill at least 1 hour and up to 3 hours, tossing often.    

* Also known as sushi vinegar; available at Asian markets and in the Asian foods section of some supermarkets.
recipe via


Cabbage lentil vegetable soup

This is a very nutritional soup, delicious on a cold winter day. Low fat, low cal, low carb, and rich in potassium and fiber. 

  • Garlic powder, 1 tbsp
  • Pepper, black, 1 dash
  • Cabbage, fresh, 1 head, large
  • Carrots, raw, 4 large
  • Tomato Juice, low salt, 16 oz
  • Canned Tomatoes,28 oz size, 2 cans
  • Water, 8 cups
  • Dried Lentils, 2 cups
  • Yellow or orange sweet pepper, 1
  • Sweet Red Onion, 1 large
  • Snow peas, fresh, 2 cups

This is enough to make sure you have leftovers!  To prep, rinse lentils and wash veggies.  Dice carrots, cabbage, onion, and bell pepper.   Add all ingredients to a slowcooker and cook for 8-10 hours.  You can add additional spices to taste.  Yummy and very filling.  Freezes well.  via


Stir-Fried Tofu With Cabbage, Carrots and Red Peppers

This is a beautiful stir-fry using vegetables that are easy to keep on hand, as they all stay fresh for more than a week in the refrigerator.       

  • 12 ounces firm tofu, sliced about 1/4 inch thick
  • 1 tablespoon low-sodium soy sauce (more to taste)
  • 1 tablespoon Shao Hsing rice wine or dry sherry
  • 2 teaspoons dark Asian sesame oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper, preferably white pepper
  • 1/4 teaspoon sugar
  • 2 tablespoons peanut oil or canola oil
  • 1 tablespoon minced garlic
  • 1 tablespoon minced ginger
  • 1 medium carrot, cut in 1/4-by-2-inch matchsticks (about 1 cup julienne)
  • 1 medium red bell pepper, cut in 1/4-by-2-inch matchsticks (about 1 cup julienne)
  • 1 pound cabbage, cored and shredded
  • 1/4 cup coarsely chopped cilantro (optional)

1. Place the tofu dominoes on paper towels. Place another paper towel on top and prepare the remaining ingredients.       

2.  In a small bowl or measuring cup combine the soy sauce, rice wine or sherry, and the sesame oil. Combine the salt, pepper and sugar in another small bowl. Have all the ingredients within arm’s length of your pan.       

3. Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in 1 tablespoon of the oil by adding it to the sides of the pan and swirling the pan, then add the tofu. Reduce the heat to medium and stir-fry 1 to 2 minutes, until the tofu begins to brown. Add the garlic and ginger and stir-fry for no more than 10 seconds.       

4. Swirl in the remaining oil and add the carrots, red pepper and cabbage. Turn the heat to high and stir-fry for 1 minute, or until the vegetables begin to soften. Add the salt, pepper and sugar, toss together and add the soy sauce mixture.  Stir-fry for 1 to 2 minutes, until the vegetables are crisp-tender. Stir in the cilantro, and serve with grains. via