Healthy Highlight: Cabbage

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Here we are, in another year of eating green and getting our vegetables in, and we are starting to get tired of green beans and spinach. Cabbage is a close cousin of kale, broccoli, and cauliflower and comes in many shapes and sizes, even small like brussels sprouts.

  • Cabbage is very low in calories, just 22 in a cup, but it also has 85% of the RDI for Vitamin K and 54% of the RDI for Vitamin C
  • Cabbage is great to keep inflammation in check. Though it is normally thought that you want to lower inflammation, inflammation also can protect against infection and speed up healing. 
  • Vitamin C is very prevalent in cabbage which helps make collagen. Collagen gives structure to skin, bones, muscles, blood vessels, and helps with hair growth.
  • Cabbage is rich in fiber and is very gut friendly. This helps improve digestion.

Recipes:

Lemon Garlic Sautéed Cabbage (inspiredtaste.net)

  • 2 pounds White Cabbage, core removed and shredded (10 cups)
  • 1 and a 1/2 tablespoons Extra-Virgin Olive Oil
  • 1 tablespoon Garlic, minced
  • Pinch crushed Red Pepper Flakes
  • 1/2 teaspoon fine Sea Salt or more to taste
  • Half of a Lemon, cut into wedges
  1. Heat the olive oil in a large skillet or Dutch oven over medium-high heat. Add the cabbage, garlic, red pepper flakes, and the salt. It might seem like too much cabbage for the pan, but as it cooks, the cabbage will wilt down.
  2. Cook, stirring occasionally until the cabbage is tender and some of the cabbage begins to turn a light brown; 10 to 15 minutes.
  3. Squeeze the juice from 2 lemon wedges over the cabbage. Taste then adjust with more salt, pepper, and lemon juice as needed.

Asian Cabbage Salad (wellplated.com)

  • 1/2 cup sliced or slivered Almonds
  • ½ small head Green Cabbage, finely sliced (about 3 cups)
  • ½ small head Red Cabbage, finely sliced (about 3 cups)
  • 1 medium Red Bell Pepper, very thinly sliced
  • 1 cup shredded Carrots, about 2 medium
  • 1 cup frozen Shelled Edamame, thawed
  • 1/2 cup chopped fresh Cilantro

For the Dressing:

  • ¼ cup Rice Vinegar
  • 2 tablespoons Honey
  • 2 tablespoons low sodium Soy Sauce
  • 1 tablespoon Creamy Peanut Butter
  • 1 tablespoon minced fresh Ginger
  1. Preheat the oven to 350 degrees F. Spread the nuts in a single layer on an ungreased rimmed baking sheet. Toast for 4 to 6 minutes, until fragrant and crisp. Toss once halfway through and do not walk away during the last few minutes of cooking (TRUST ME). Immediately remove to a small bowl or plate (or if your salad is ready to go, you can add them directly to the serving bowl).
  2. In a large bowl, place the green and red cabbage, bell pepper, carrots, edamame, and cilantro.
  3. In a medium mixing bowl or large liquid measuring cup, whisk together the dressing ingredients: rice vinegar, honey, soy sauce, peanut butter, and ginger. Pour enough over the salad to moisten it. Toss to coat. Assess the amount of dressing and add more as desired. Add the almonds and give the salad a final, light toss. If time allows, let marinade for 30 minutes prior to serving. Enjoy!

Best Cabbage Soup (delish.com)

  • 2 tbsp. Extra-Virgin Olive Oil
  • 1 large Onion, chopped
  • 2 Carrots, chopped
  • 2 stalks Celery, minced
  • 1/2 tsp. Chili Powder
  • Kosher Salt
  • Freshly ground Black Pepper
  • 1 (15-oz.) can White Beans, drained and rinsed
  • 2 cloves Garlic, minced
  • 1 tsp. Thyme leaves
  • 4 cups low-sodium Chicken (or vegetable) Broth
  • 2 cup Water
  • 1/2 large head Cabbage, chopped
  • 1 (15-oz.) can chopped Fire-Roasted Tomatoes
  • Pinch Red Pepper Flakes
  • 2 tbsp. freshly chopped Parsley, plus more for garnish
  1. In a large pot (or dutch oven) over medium heat, heat olive oil. Add onion, carrots, and celery, and season with salt, pepper, and chili powder. Cook, stirring often, until vegetables are soft, 5 to 6 minutes. Stir in beans, garlic, and thyme and cook until garlic is fragrant, about 30 seconds. Add broth and water, and bring to a simmer. 
  2. Stir in tomatoes and cabbage and simmer until cabbage is wilted, about 6 minutes. 
  3. Remove from heat and stir in red pepper flakes, and parsley. Season to taste with salt and pepper. Garnish with more parsley, if using.