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1. Cabbage is packed with vitamins and can be super good for your health.
2. Tips for picking the best cabbage at the store, how to keep it fresh, and ways to make it tasty.
3. Yummy and easy cabbage recipes everyone will love.
Hey there, Food Lovers!
Let’s dive into the amazing world of cabbage. It might look like just a big green (or purple) ball, but it has many benefits. This vegetable is packed with nutrients that make it healthy, cheap, and easy to add to your diet. Whether you’re aiming to boost your health, add more vitamins to your meals, or love experimenting in the kitchen, cabbage has got you covered.
Cabbage is super versatile, perfect for everything from fresh salads to hearty stews, and it’s loaded with essential vitamins and minerals. In this article, we’ll uncover the surprising health perks of cabbage, guide you on how to pick the freshest heads at the store and reveal the best ways to store it so it stays crisp and delicious. Plus, I’ve got some simple and tasty recipes that will make you see cabbage in a whole new light.
Cabbage is low in calories but big on benefits; it’s a great source of fiber; it’s a natural prebiotic and helps produce probiotics, which are great for your gut health. It is also high in vitamins K and C, both of which are essential in helping your body function properly. Vitamin K helps prevent cell damage, aids in healthy blood clotting, and supports bone health by activating the major non-collagen protein in our bones called osteocalcin. Vitamin C is great for protecting your cells from free radicals and helps regenerate vitamin E, enhancing its antioxidant effects in the body. It increases iron absorption and helps lower your risk for cancer. (1) (2) (3) (4)
This cruciferous veggie contains a good amount of sulfur compounds, such as sulforaphane. This compound is antimicrobial, which is essential for detoxifying the liver and keeping it free from toxins, as well as helping protect the liver from disease. Sulforaphane also contains anticarcinogenic properties, which means that it helps neutralize carcinogens and helps prevent the growth or spread of cancer cells. Making sure that our liver is functioning properly is crucial as it is responsible for converting our food into substances our body can use, holds them for us, and then sends them to the right cells at the right time; this process and the detoxifying process are known as our metabolic health. This compound really helps support our overall health and wellness (5) (6) (7) (8) (9)
How to Pick the Best Cabbage
When you’re at the store, picking the best cabbage is key to making sure you get the most flavor and nutrients. Here are some tips to help you choose:
Look for Firmness: The best cabbages are firm and dense. Give them a gentle squeeze; they should feel solid and heavy for their size. Avoid cabbages that feel soft or have any spongy spots.
Check the Leaves: Fresh cabbage has crisp, vibrant leaves. Green cabbage should be deep green, and red cabbage should be rich, dark purple. Avoid cabbages with wilted, yellow, or browning leaves. These are signs that the cabbage is past its prime. A lot of damage to the outer leaves can also mean damage from worms or decay that could have affected the inner core of the cabbage.
Inspect the Stem: The stem should look fresh and moist, not dry or cracked. A dry stem can indicate an older cabbage. Also, check for any signs of mold or decay around the stem.
It is not recommended to purchase precut cabbage, as it begins to lose its nutrient density as soon as it is cut.
The Best Ways to Store Cabbage
Once you’ve picked the perfect cabbage, properly storing it at home is crucial to maintaining its nutrient density, freshness, and crunchiness. If not stored properly, it could lose up to about 30% of its vitamins! It is recommended not to wash until you are ready to use because exposure to water will speed up the spoiling process. Wrap it in a plastic bag and make sure that as much air is out as possible. When stored properly, a whole cabbage can last about 7-10 days, and a partial head of cabbage can stay fresh for about 3-5 days. (3)
Mayonnaise-Free Coleslaw
Ingredients:
1/2 head of green cabbage
2 carrots
2 tablespoons vinegar
1 tablespoon dill
2 tablespoons extra virgin olive oil
Instructions:
Shred the cabbage and carrots in a food processor.
In a large bowl, mix together the cabbage, carrots, vinegar, dill, and olive oil.
Sprinkle with diced scallions or chopped fresh dill.
Add celery seeds as an alternative to the usual coleslaw made with mayonnaise.
Let marinate for 1/2 hour in the refrigerator.
Marinated Cabbage Salad
Ingredients:
1/2 medium head of green cabbage
1 medium carrot
3 tablespoons extra virgin olive oil
2 tablespoons rice vinegar
1/2 cup chopped cilantro
1 tablespoon sesame seeds
Sea salt
Honey
Instructions:
Shred the cabbage and carrot.
Dress with olive oil, rice vinegar, chopped cilantro, sesame seeds, sea salt, and honey.
Let marinate for 1/2 hour in the refrigerator.
Cabbage Spring Roll
Ingredients:
Napa cabbage leaves
1 tablespoon peanut or almond butter
1 teaspoon honey
1 tablespoon tamari (soy sauce)
1 tablespoon lemon juice
Dash of cayenne
1 small cucumber, julienned
1 avocado, cubed
Sprouts
Instructions:
Use Napa cabbage leaves as wrappers.
For the sauce, mix peanut butter, honey, tamari, lemon juice, and cayenne.
Fill a cabbage leaf with cucumber, avocado, and sprouts, roll tightly, and dip in the sauce.
Chinese Cabbage Salad
Ingredients:
4 cups thinly sliced Napa cabbage
3 tablespoons extra virgin olive oil
1 teaspoon tamari (soy sauce)
1 tablespoon minced fresh ginger
1 medium clove garlic, pressed
2 tablespoons chopped cilantro
Instructions:
In a large bowl, combine the sliced Napa cabbage and chopped cilantro.
In a small bowl, whisk together the olive oil, tamari, minced ginger, and pressed garlic.
Pour the dressing over the cabbage mixture and toss to combine.
Let the salad sit for at least 30 minutes before serving to allow the flavors to develop.
5-Minute Healthy Sautéed Red Cabbage
Ingredients:
1 small head of red cabbage
5 tablespoons low-sodium chicken or vegetable broth
Mediterranean Dressing:
3 tablespoons extra virgin olive oil
2 tablespoons lemon juice (1 tablespoon for cabbage, 1 tablespoon for dressing)
1 medium clove garlic, minced
Salt and pepper to taste
Instructions:
Quarter the cabbage and slice it into ¼-inch strips. Let it sit for 5-10 minutes. This activates the enzyme myrosinase, which has many health benefits. Plus, it gives you a moment to prepare everything else.
Chop or press the garlic and let it sit for 5 minutes. This releases its enzyme allicin, giving you an extra health boost.
Sprinkle the cabbage with 1 tablespoon of lemon juice before cooking to keep it from turning blue.
Heat 5 tablespoons of broth over medium heat in a stainless steel skillet. Once it starts to steam, add the cabbage and cover. Cook for no more than 5 minutes – we’re aiming for al dente here.
Transfer the cooked cabbage to a bowl. To kick up the flavor, toss the cabbage with the remaining ingredients (olive oil, 1 tablespoon of lemon juice, garlic, salt, and pepper) while it’s still hot. (3)
Cabbage is packed with nutrients and versatile enough for any meal. It’s an easy, affordable way to boost your health, with benefits like better digestion, stronger bones, and a healthier heart. Plus, it’s delicious in many recipes, from salads to stir-fries.
However, cabbage might not be perfect for everyone. If you have thyroid problems, eat cabbage in moderation because it contains goitrogen, which can interfere with thyroid function. Some people might experience bloating or gas from eating cabbage, especially when raw. A quick five-minute sauteing of cabbage can help reduce these effects and make it easier to digest.
Why guess when you can know if cabbage is a beneficial food for you and your family? Consider getting a delayed food allergy screening (link). Knowing how your body reacts to different foods can help you make the best dietary choices for your health.
Amber McCrea, a dedicated Therapeutic Nutritionist and a proud graduate of the Energetic Health Institute, is the passionate founder of www.ambermccrea.com. With a life’s purpose deeply rooted in fostering connections, Amber’s mission is to empower women to establish a deeper connection with themselves and others. Her unique blend of expertise in Holistic Nutrition, Emotionally Focused Therapy (EFT), and a comprehensive understanding of the mind-body connection guides her approach. She is committed to helping individuals live a more meaningful, energetic, and connected life, encouraging her clients to embrace Connection Over Perfection.
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