If asked what particular foods you’d most like to see on your dinner plate tonight, it’s very doubtful cabbage would be one of them. Cabbage is not generally thought of as an exciting food choice, but we’re here today to promote cabbage as a great food to bring into your diet and to show you creative ways to do so! Cabbage comes in all different shapes and colors-- round, pointed and pumpkin shaped, purple, green, white, and red. Each type has a slightly different taste and texture. Some cabbage leaves are smooth while others are crinkly (Healthline).
This week’s challenge: Simply try to incorporate cabbage into your diet. Whether it be in a specific type of sautéed dish, or added to a family favorite to change things up, we’d like for you to challenge yourself to go outside the box with the addition of this nutritious vegetable.
A huge benefit of cabbage is that it is packed full of nutrients with very few calories. In fact, one cup of green cabbage has roughly 22 calories, with nutrients galore. Cabbage contains protein, fiber, vitamins K and C, Calcium, Folate, Potassium, and Magnesium, to name a few. An even greater benefit is that it’s rich in Folate and Vitamin B6, which helps keep the metabolism going and keeps the nervous system functioning properly. Also, cabbage can help improve digestion since it is rich in fiber, so it keeps the body working smoothly.
Now, all of this information about cabbage is awesome with perhaps one small downfall: Not everyone is a huge fan of its rather bland taste. So we’ve collected a few recipes that showcase cabbage as an exciting and fun vegetable to bring into your life!
Sautéed Cabbage, from Good Dinner Mom
· 2 tablespoons olive oil
· 1 medium yellow onion chopped
· 2 cloves garlic minced
· 1 medium head green cabbage
· 2 tablespoons butter
· salt and pepper to taste
· red pepper flakes, optional
o Heat medium skillet with olive oil over medium heat. Add chopped onion and cook until softened (3--4 min). Add garlic and stir (30 sec)
o Turn heat to med-high and add 1/3 of cabbage. Stir into mixture of onions and garlic. Let it sit and brown, being careful to not let it burn. Use a spatula to slightly turn over cabbage and season with salt
o Add another 1/3 of cabbage and 1 tablespoon butter. Flip again and let brown.
o Finish the last 1/3 of cabbage and last tablespoon butter. Once cabbage is browned add salt, pepper and optional red pepper flakes to taste.
Cabbage Stir Fry, from Recipezazz
· 8 ounces ground turkey
· 6 ounces cabbage (green and purple)
· 6 green onions, finely chopped
· 1 clove garlic, minced
· 2 tablespoons peanut oil
· 2 teaspoons sesame oil
· 2 teaspoons rice vinegar
· 1 teaspoon freshly grated ginger
· salt and pepper to taste
o Heat peanut oil with 1 teaspoon sesame oil in a non-stick skillet over medium heat.
o Add the ground turkey, cabbage, onion, garlic, ginger, salt and pepper and cook until turkey is no longer pink and cabbage starts to stick to pan.
o Stir in remaining sesame oil and rice vinegar and taste and adjust seasoning.
Bacon Curry Coleslaw, from Genius Kitchen
1⁄2 cup mayonnaise
1 tablespoon vinegar
1 teaspoon sugar
1⁄2 teaspoon curry powder
3 cups cabbage, shredded
1⁄4 cup raisins
2 tablespoons green onions, sliced
4 slices bacon, cooked crisp, crumbled
1⁄4 cup peanuts, salted
Combine mayonnaise, vinegar, sugar and curry powder. Cover and chill.
Combine cabbage, raisins and green onions: cover and chill.
Just before serving, combine cabbage mixture, bacon and peanuts in a bowl.
Add the mayonnaise mixture to this and toss well to coat.
There are many different and delicious recipes for cabbage. Use as a base for a fish dish, or add into a salad or find your favorite Thai Cabbage Wrap recipe online. Cabbage is a great way to add more nutrients into your diet.