Admittedly, cabbage may not be the most exciting vegetable, but it is extremely versatile and may add a boon to your diet. Cabbage is a member of the cruciferous vegetable family, along with broccoli, cauliflower, and brussels sprouts. Cabbage is low in calories with about 20 cals per cup (shredded) and offers a variety of health benefits. Cabbage is a good source of vitamin C, fiber, and vitamin K. Red cabbage contains anthocyanin, an antioxidant pigment that acts against free radicals that may help reduce the risk of heart disease and cancer.
When purchasing cabbage, look for solid, heavy heads of cabbage with leaves free of discoloration. Store the vegetable in the refrigerator in a plastic bag. Cabbage usually lasts a long time in the refrigerator. Ideally, keep it whole until ready to use, without chopping to maintain its durability. When using only half of the cabbage, wrap what is leftover with plastic wrap or place in a closed, air-free plastic bag before storing in the refrigerator. Once it has been cut, try to use the remainder within a few days. Cabbage is also conveniently found chopped and packaged, ready-to-use in our produce department.
Be sure to wash the cabbage leaves prior to use. Shred, chop or cut up cabbage and add it to soups, sandwiches, salads or eat it for a snack with a little lemon juice. Cabbage can be steamed, boiled, microwaved, stuffed, or stir-fried.
For some fun and delicious ideas, consider the following:
- Increase your veggie intake by tossing some thinly sliced cabbage into your pasta sauce.
- Slice cabbage and add it to stir fries.
- Make a Green Goddess Salad: This salad includes a mix of fresh romaine lettuce, crisp red cabbage and protein-rich cashews. Enjoy this crunchy salad paired with a delicious make for a delicious crunch while being paired with a delicious verdant dressing.
- Make this crispy Apple Cabbage Slaw on the side instead of fries. This easy, low fat slaw is only 55 calories per serving versus 380 calories for a side of fries.
- If craving a hearty meat and potatoes dinner, enjoy this Corned Beef and Cabbage recipe that the whole family will love. A generous helping of winter root vegetables makes for a satisfying dinner without an overload of fat.
- Borscht is a classic Eastern European dish perfect for a chilly night. This satisfying beef stew is packed with nutritious vegetables, including cabbage.
- Make Golumpki: A Polish Tradition. Mix spices with beef or pork, separate into small balls, wrap in cabbage and bake at 350 degrees for 1 hour.
- Add extra crunch to your salads, soups, wraps, or sandwiches by topping them off with thinly sliced cabbage.
- Saute shredded cabbage with a bit of olive oil, salt and pepper over a medium-high heat in a large frying pan for 10-15 minutes, stirring occasionally, until the cabbage is tender and begins to brown.
- Try this Winter Crunch Salad: A mix between coleslaw and salad, this salad is a winner with crisp vegetables that will brighten any meal. You can transform this dish into a full meal by adding chopped grilled chicken, shrimp, chickpeas or crumbled goat cheese. The Tahini dressing adds a sweetness that will make your palate sing.
INGREDIENTS
Maple Tahini Dressing
- 1/4 cup tahini
- 1/4 cup water
- 2 Tbsp lemon juice
- 1 Tbsp maple syrup
- 1/4 tsp salt
- 1/4 tsp garlic powder
- Pinch cayenne pepper
Salad
- 3 cups chopped purple cabbage (1/2 lb)
- 3 cups finely chopped broccoli (1 large crown, .75 lbs)
- 1 cup carrots, shredded
- 3 green onions, sliced
- 1/3 cup sunflower seeds (unsalted)
- 1/2 cup dried cranberries
INSTRUCTIONS
- To prepare the dressing, combine the tahini, water, lemon juice, maple syrup, salt, garlic powder, and cayenne in a bowl or jar. Whisk the ingredients together or place a lid on your jar and shake until incorporated. Set the dressing aside.
- Finely chop the cabbage and broccoli, then place them in a bowl. Peel and shred the carrot and slice the green onions. Add the carrots, green onion, sunflower seeds, and dried cranberries to the bowl with the cabbage and broccoli. Stir until everything is evenly combined. This mixture can be refrigerated for 4-5 days, undressed.
- To serve, drizzle the dressing over the salad mixture and then stir until everything is well coated. You want to use a generous amount of dressing, making sure everything is liberally coated, similar to a coleslaw. This salad will stay good in the refrigerator for about 4-5 days undressed and about 3-4 days dressed.
Estimated Nutrition Information: 16 servings, 1 cup each. 80 cals/ serving. 4.5 grams fat, 15 mg sodium, 9 grams Carbohydrate, 4 grams fiber, 2 grams protein.
Values listed represent a statistical nutritional analysis. There are natural variations that occur in all recipes; these figures may not be exact and are provided for informational purposes only
