Cabbage and the Benefits of this
Overlooked Superfood What is cabbage?Cabbage is a dense, leafy vegetable. While it looks similar to a head of lettuce, it’s actually a member of the “cruciferous” vegetable group that includes broccoli, kale, radishes, Brussel sprouts, and more. Cabbage comes in a variety of colors – green, white, purple and red. It’s been grown around the world for thousands of years and is a common ingredient in many dishes, such as kimchi and sauerkraut. Why cabbage is a superfood Cabbage, like other cruciferous vegetables, is packed with vitamins and minerals that your body craves, while remaining low in calories. Given its nutritional profile, it certainly qualifies as a superfood, but is often passed over for more trendy and fashionable items such as acai berries. Let’s take a look at all the power packed into those cabbage leaves. If cabbage came with a nutrition label, it would be quite impressive. According to Livestrong, one cup of cabbage contains: - Calories: 22
- Total fat: 0.1 g
- Cholesterol: 0 mg
- Sodium: 16 mg
- Total carbs: 5.2 g
- Dietary fiber: 2.2 g
- Sugar: 2.8 g
- Added sugar: 0 g
- Protein: 1.1 g
Along with being low in calories, salt, and sugar, it offers some fiber and protein as well. Foods that contain fiber are an important part of a balanced diet and support a healthy digestive system. Also, protein from plants is considered a healthy alternative to protein from meats. Finally, cabbage is a great source of something called antioxidants. These compounds help the body fight against what are known as free radicals -- compounds that can damage the cells. Free radicals are thought to contribute to the development of diseases such as cancer, heart disease, and diabetes. Antioxidants help reduce the free radicals in your body and help improve your immune system and fight inflammation that can be damaging to your body. Cabbage also packs a wallop when it comes to vitamins and minerals your body needs. - Vitamin K: 56% of your Daily Value (DV)
- Vitamin C: 36% DV
- Folate (B9): 10% DV
- Manganese: 6%
- Vitamin B6: 6% DV
- Thiamin (B1): 5% DV
- Pantothenic Acid (B5): 4% DV
- Calcium: 3% DV
- Magnesium: 3% DV
- Potassium: 3% DV
- Riboflavin (B2): 3% DV
- Vitamin A (IU): 3% DV
Health benefits of cabbageThanks to all those vitamins and minerals, cabbage has numerous effects on the body that can improve your overall health. - Reduced inflammation. Inflammation is the way your body helps fight infection. However, chronic inflammation is thought to contribute to conditions such as heart disease and cancer. The antioxidants found in cabbage and other fruits and veggies can help reduce inflammation.
- Improved digestion. The fiber found in cabbage can help improve your digestive system and promote regular bowel movements.
- Reduced risk of heart disease and stroke. The antioxidants in cabbage help reduce inflammation, which is linked to heart disease. Cabbage also contains something called anthocyanins. Several studies have found these compounds can lower blood pressure and reduce the risk of heart attack and stroke. Finally, while too much sodium in your diet is linked to heart disease, the potassium in cabbage helps your body get rid of excess sodium through the urine.
- Improved immune system. The vitamin C found in cabbage is good for your whole body. Not only is it an antioxidant that fights free radicals, but it also helps to fight heart disease, cancer, and even the common cold. Vitamin C also helps your body to absorb the iron it needs.
- Stronger bones. Cabbage is loaded with vitamin K. This important vitamin helps your body fight the breakdown of bone and improves bone strength. It is believed that a lack of vitamin K can contribute to the development of osteoporosis and an increased risk of fractures, especially in older individuals.
- Managing diabetes. Because cabbage is low in carbohydrates and high in fiber, it’s a great choice for those living with diabetes as it can help keep blood sugar levels stable without dangerous spikes.
Cruciferous vegetables like cabbage can cause gas, bloating and diarrhea. It’s best to slowly introduce these vegetables into your diet and gradually increase your intake. Individuals with sensitive digestive tracts might want to limit cabbage or talk to your doctor. If you’re on a blood thinner such as Warfarin, talk to your doctor before increasing your intake of cabbage. The vitamin K in cabbage can interfere with the effectiveness of blood thinning medications.
Slow-Cooker Sausage, Bean & Cabbage Stew
Ingredients- 1 pound dried navy beans
- 5 cups unsalted chicken stock
- 1 cup diced carrots (from 1 carrot)
- 2 tablespoons minced garlic (from 6 garlic cloves)
- 1 teaspoon caraway seeds
- ½ teaspoon black pepper
- 4 cups shredded cabbage (about 10 ounces)
- 1 (14 ounce) can diced tomatoes
- 8 ounces fully cooked smoked turkey sausage, cut into half moons
- 2 tablespoons apple cider vinegar
- ½ teaspoon kosher salt
- 2 tablespoons olive oil
Directions- Sort and wash the beans; place in a large Dutch oven. Cover with water to 2 inches above the beans; cover and let stand 8 hours or overnight. Drain the beans. Stir together the beans, stock, carrots, garlic, caraway seeds, and pepper in a 5- to 6-quart slow cooker. Cover and cook on LOW until the beans are just tender, 7 to 8 hours.
- Mash some of the beans against the side of the slow cooker to thicken and enhance the texture of the soup; stir gently. Add the cabbage, tomatoes, and sausage to the slow cooker; cover and cook on HIGH until the cabbage is tender, about 30 minutes. Stir in the vinegar and salt. Ladle the stew into bowls, and drizzle evenly with the oil.
TipsMulticooker Directions: In Step 1, stir together the drained soaked beans, stock, carrots, garlic, caraway seeds, and pepper in the inner pot of a 6-quart multicooker. Lock the lid; turn Pressure Valve to "Venting." Cook on SLOW COOK [Normal] until the beans are just tender, about 8 hours. Turn off the cooker. In Step 2, add the cabbage, tomatoes, and sausage to the mashed bean mixture. With the lid off, press SAUTÉ [Normal]. Bring the soup to a boil; cook, uncovered, until the cabbage is tender, stirring occasionally. Turn off the cooker. Finish Step 2. HAM AND CABBAGE SOUP
INGREDIENTS- 2 cups diced or shredded ham
- 2 tablespoons olive oil
- 1 onion, finely diced
- 2 large carrots, diced
- 2 stalks celery, diced
- 3 cloves garlic, minced
- 10 cups ham or chicken broth*
- 1 2-pound head cabbage, cored and roughly diced
- 2 bay leaves
- Salt and pepper
INSTRUCTIONS- In a large saucepan or small stockpot over medium heat, warm the oil. Add the onion and cook, stirring occasionally, until starting to become translucent, about 5 minutes. Add the carrots, celery and garlic and cook, stirring occasionally, until the carrots and celery are crisp-tender, about 3 minutes. Add the ham, broth, cabbage, and bay leaves and bring to a boil over high heat. Reduce to a simmer, cover, and cook until the cabbage is tender, 15 to 20 minutes. Add salt and pepper to taste. Remove the bay leaves before serving.
- *To make ham broth, combine 2 smoked ham hocks, 1 carrot, 1 celery stalk, 1 onion (quartered), 2 bay leaves, 1 teaspoon whole peppercorns and 4 quarts water in a large stockpot. Bring to a boil over low heat, reduce to a very gentle simmer, cover and cook until the meat falls off the ham hocks, 3 to 4 hours. Strain the broth and add salt and pepper to taste. Makes about 3 quarts.
Slow-Cooker "Corned Beef" & Cabbage
Ingredients- 2 ½ pounds boneless beef chuck roast, trimmed and cut into 1-inch cubes
- 2 tablespoons ground pickling spice
- 1 teaspoon salt
- 2 tablespoons extra-virgin olive oil
- 1 medium onion, chopped
- 4 cups low-sodium chicken broth
- 4 large carrots, cut into 1-inch pieces (1 pound)
- 1 pound baby potatoes, halved or quartered if large
- ½ small head green cabbage (1 pound), cored and cut into 1-inch pieces
- 2-3 teaspoons malt vinegar
- 8 tablespoons chopped fresh parsley, divided
- 8 teaspoons whole-grain mustard, divided
Directions - Toss beef with pickling spice and salt in a medium bowl until well coated. Heat oil in a large skillet over medium-high heat. Add the beef and onion; cook, stirring occasionally, until the meat is browned on all sides, 6 to 10 minutes. Add broth and bring to a simmer, stirring and scraping up any browned bits from the bottom of the pan, 4 to 5 minutes. Transfer to a 5-quart (or larger) slow cooker.
- Stir carrots and potatoes into the beef. Cook on High for 3 hours or Low for 6 hours.
- Nestle cabbage among the beef and vegetables, cover and cook until the beef and vegetables are tender, about 1 hour on High or 2 hours on Low. Stir in vinegar to taste. Garnish each serving with 1 tablespoon parsley and 1 teaspoon mustard.
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