Key ingredient: Cabbage

Key ingredient: Cabbage

Cabbage is a cruciferous vegetable related to broccoli, kale, brussels sprouts and cauliflower. It's a versatile, affordable and nutritious key ingredient that can provide numerous benefits when incorporated into a balanced diet. 

One of cabbage's biggest benefits is that it's packed with vitamin C. Because of the amount vitamin C it contains (more than 20 percent of the Daily Value per serving), cabbage can help prevent or treat conditions caused by a vitamin C deficiency, such as scurvy.

Vitamin C is a source of powerful antioxidants that can help fight premature aging and repair wear and tear on the body. Additionally, antioxidant-rich foods like cabbage can speed up the healing process, keep the nervous system functioning properly and reduce the effects of Alzheimer's disease and other degenerative neural diseases.

When eaten raw, cabbage contains a lot of fiber, which helps the body retain water and promotes healthy digestion. Getting plenty of fiber can ward off constipation, stomach ulcers, headaches, indigestion and more. 

It's easy to incorporate cabbage into your diet. It's most often eaten raw in salads and coleslaws, but it's also delicious when cooked in main dishes or when fermented for sauerkraut or kimchi.

Check out these cabbage recipes for some kitchen inspiration.

Chinese Chicken Cabbage Salad  

  • 4 cups napa cabbage, sliced thin
  • 1 Tbsp extra-virgin olive oil
  • 1 Tbsp rice vinegar
  • 1 tsp soy sauce
  • 1 Tbsp minced ginger
  • 1 medium clove garlic, pressed
  • 2 Tbsp chopped cilantro
  • 4 oz. cooked chicken breast, shredded or cut into 1" cubes

  1. Toss all ingredients together and serve.

Tuscan Cabbage and Mushrooms

  • 2 medium leeks, white and light green parts only
  • 3 tsp butter, divided 
  • 1 oz finely cubed pancetta or bacon
  • 1/4 tsp salt, divided
  • 1/4 tsp freshly ground pepper, divided
  • 1/2 cup reduced-sodium chicken broth, divided, plus more as needed
  • 6 cups thinly sliced Savoy cabbage
  • 8 ounces shiitake mushrooms, stems removed

  1. Cut leeks in half lengthwise and rinse thoroughly. Cut crosswise into thin slices, place in a colander and rinse again.
  2. Heat 2 teaspoons butter in a 12-inch cast-iron skillet over low heat, add pancetta (or bacon) and cook, stirring, until almost crisp. Transfer to a paper towel-lined plate with a slotted spoon.
  3. Add the remaining 1 teaspoon butter and the leeks to the pan. Season with 1/8 teaspoon each salt and pepper and add 1/4 cup broth (or water); simmer, covered, until tender, about 5 minutes.
  4. Add cabbage and the remaining 1/4 cup broth; season with the remaining 1/8 teaspoon each salt and pepper. Cover and simmer until tender, about 15 minutes. (Check the cabbage after 5 minutes; if necessary, add more broth or water, a tablespoon at a time, to prevent scorching.) Stir in mushrooms; cover and continue simmering until the vegetables are tender, 5 to 7 minutes more. Serve sprinkled with the reserved pancetta (or bacon).

Posted: 12/12/2016 by Goshen Health
Filed under: healthy eating, wellness awareness

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