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Wednesday, 31 October 2018

Cabbage it's health benefits and some recipe ideas


Jillian Kubala MS RD writes:

"Despite its impressive nutrient content, cabbage is often overlooked. While it may look a lot like lettuce, it actually belongs to the Brassica genus of vegetables, which includes broccoli, cauliflower and kale. It comes in a variety of shapes and colours, including red, purple, white and green, and its leaves can be either crinkled or smooth. This vegetable has been grown around the world for thousands of years and can be found in a variety of dishes, including sauerkraut, kimchi and coleslaw. Additionally, cabbage is loaded with vitamins and minerals.
This article uncovers nine surprising health benefits of cabbage, all backed by science: 

1. Cabbage Is Packed With Nutrients
Cabbage is a low-calorie vegetable that is rich in vitamins, minerals and antioxidants. 

2. It May Help Keep Inflammation in Check
Cabbage contains powerful antioxidants that may help reduce inflammation.

3. Cabbage Is Packed With Vitamin C
Your body needs vitamin C for many important functions, and it is a potent antioxidant. Red cabbage is particularly high in this nutrient, providing about 85% of the RDI per cup (89 grams).

4. It Helps Improve Digestion
Cabbage contains insoluble fibre, which keeps the digestive system healthy by providing fuel for friendly bacteria and promoting regular bowel movements. 

5. May Help Keep Your Heart Healthy 
Cabbage contains powerful pigments called anthocyanins, which have been shown to reduce the risk of heart disease. 

6. May Lower Blood Pressure 
Potassium helps keep blood pressure within a healthy range. Increasing your intake of potassium-rich foods like cabbage may help lower high blood pressure levels. 

7. Could Help Lower Cholesterol Levels 
Cabbage is a good source of soluble fibre and plant sterols. These substances have been shown to reduce LDL cholesterol. 

8. Cabbage Is an Excellent Source of Vitamin K 
Vitamin K is critical for blood clotting. Cabbage is an excellent source of vitamin K1, with 85% of the RDI in 1 cup (89 grams). 

9. It’s Very Easy to Add to Your Diet 
In addition to being super healthy, cabbage is delicious. It can be eaten raw or cooked and added to a wide variety of dishes like salads, soups, stews and slaws. This versatile veggie can even be fermented and made into sauerkraut. In addition to being adaptable to many recipes, cabbage is extremely affordable. No matter how you prepare cabbage, adding this cruciferous vegetable to your plate is a tasty way to benefit your health.

The Bottom Line
Cabbage is an exceptionally healthy food. It has an outstanding nutrient profile and is especially high in vitamins C and K. In addition, eating cabbage may even help lower the risk of certain diseases, improve digestion and combat inflammation. Plus, cabbage makes a tasty and inexpensive addition to a number of recipes. With so many potential health benefits, it is easy to see why cabbage deserves some time in the spotlight and some room on your plate." 
The above is only a snippet of Jillian's article to read it in full with all relevant links please see here 


Looking for Cabbage Recipes ...



... How about these suggestions

Baked Salmon Steaks with garlic, shredded cabbage and Stilton - see here
Chicken Legs braised with slow-cooked red cabbage - see here
Dauphinoise Casserole with Cabbage (or Celeriac) - see here
Braised Savoy cabbage with bacon - see here
Cabbage soup, low carb - see here
Italian cabbage stir fry - see here 



or even a Low Carb Cabbage Casserole
see recipe instruction here

You will find a variety of articles and recipes within this blog, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. 

All the best Jan

29 comments:

John M said...

I like cabbage in coleslaw or steamed; never had it with cheese.
It looks good.

mxtodis123 said...

Love cabbage. Hubby doesn't care for it, but I make it for me. Love to cut both red and white cabbage up and put in a salad, or simmer cabbage in sodium free chicken broth. Yummy.

Valerie-Jael said...

I love all varieties of cabbage, it's a great addition to so many dishes . Hugs, Valerie

laurie said...

And it’s cheap right now too!

Sara - Villa Emilia said...

Cabbage casserole, soup and stuffed rolls are popular autumn recipes in Finland and we have made casserole already several times this year. :) Sugared lingonberries or lingonberry jam go very well with cabbage dishes.
Wishing you all a happy November!

Miss Val's Creations said...

A favorite veggie in our house. My husband is obsessed with coleslaw and I love cabbage simply sauteed in olive oil with a little salt and pepper.

Elephant's Child said...

I am a fan. As I am of most of the brassica family.

sandy said...

i love red cabbage mixed with cilantro to put on my "street" tacos - in fact, I think Mike is planning that for this weekend. Yum. Your blog is always so interesting!

Christine said...

I should make more cabbage dishes, off the check your recipe out!

DIMI said...

Hello Jan!
There are many recipes here,made with cabbage.
Stuffed cabbage leaves with mince meat and rice,cabbage salad with carrot,celery and garlic ,and a recipe my mom used to make for us,
Cabbage with rice,dill,tomato sauce and carrots. Wishing you a happy November!
Dimi...

Victor S E Moubarak said...

Stuffed cabbage leaves.

God bless.

VENTANA DE FOTO said...

Me encanta la ensalada de col. Es bueno saber sus beneficios.

Besos

Tom said...

...something that I enjoy.

The Joy of Home with Martha Ellen said...

I need to pick up a head of cabbage at the market, Jan. I buy broccoli and cauliflower regularly, but rarely cabbage. Thanks for reminding me. ♥

Martha said...

It's been too long since I've had cabbage. I will check out your recipe. Thank you!

DUTA said...

Many believe cabbage helps losing weight, and favor the well known 'cabbage soup diet'

William Kendall said...

It was quite rare that we had cabbage around the house. It's been quite awhile since I've had cabbage rolls.

Margaret-whiteangel said...

Rather like cabbage, have it often..

Lady Fi said...

Cabbage is popular here over the winter -must buy some!

Iris Flavia said...

And we just started :-)

George Pereira said...

i like cabbage in salad and in fried noodles.

Teresa said...

Nos encantan. Besitos.

Out on the prairie said...

I eat it a lot, and enjoy my saurkraut also.I make a bread wrapped around cabbage and ground meat called a runza that a Polish neighbor taught my mother.

Carol Blackburn said...

I know it is an awesome vegetable but the only way I like it is as Cole Slaw. I guess that's better than not liking it at all.

carol l mckenna said...

Another great post and delicious looking recipe ~

Happy Day to you,
A ShutterBug Explores,
aka (A Creative Harbor)

Crafty Green Poet said...

I should definitely eat more cabbage

Lee said...

I've made stir-fries a couple of times this week...loaded with shredded cabbage...including red cabbage.

Magic Love Crow said...

Great article! Thank you Jan! Big Hugs!

Lisa said...

Do you know this is something which never gets eaten here, maybe we should give it another go, too many memories of soggy school dinners.
Lisa x