Craving something crunchy to help fill you up? While we wouldn't recommend trying to survive on cabbage alone, we can in good conscience advise you to incorporate it into your healthy diet.

Though a one cup serving of raw green cabbage is only 22 calories, it also contains 85 percent of your daily value of Vitamin K, 50 percent of your daily value of Vitamin C, and lesser but still significant amounts of folate, manganese, Vitamin B6, calcium, potassium, magnesium, Vitamin A, iron, and riboflavin.

Red cabbage contains even more Vitamin C than green, giving you around 85 percent of your daily value for a similarly low calorie "cost." Plus, red cabbage gets its color from high amounts of the flavonoid anthocyanin, which has been proven to reduce your risk of heart disease.

Cabbage is also high in both soluble and insoluble fiber. Soluble fiber can help lower "bad" cholesterol levels by binding with the cholesterol in your intestines, thus preventing it from being absorbed by your system; insoluble fiber keeps the digestive system running smoothly and provides food for healthy bacteria in your gut.  

Finally, cabbages are loaded with other powerful antioxidants Some, like sulforaphane, glutamine, and kaempferol, can exert an anti-inflammatory effect, while others, like glucosinolates may help protect you against cancer.

One reason to be wary of cabbage is if you have a sensitive digestive system, in which case you may want to stick to small portions. You may also want to limit your cabbage intake if you are on blood thinners, since cabbage's high vitamin K content may cause problems with clotting.

Otherwise, feel free to enjoy as much cabbage as you'd like, starting with the three healthy recipes below!

Fish and Cabbage with Cumin

Ingredients

  • 100g white fish fillet without skin
  • 2 tsp Tamari (soy sauce)
  • 1/4 tsp crushed fennel seeds
  • 1 cup Savoy cabbage, thinly shredded
  • 1 spring onion
  • 1/4 tsp cumin seeds

Directions

Grill fish fillet (season with a squeeze of lemon, ½ the tamari, salt and pepper to taste). Be careful not to overcook. Meanwhile, heat pan and cook cabbage, fennel and cumin (about 3 minutes) until cabbage starts to wilt. Add a drizzle of water or lemon juice plus the remaining Tamari to avoid sticking. Place cabbage on plate. Put the fish on top and drizzle with the pan juices. If you place the fish on a piece of foil curled up at the edges, you can catch the juice and use it too. Garnish with spring onion and serve immediately.

Curry Chicken & Cabbage Soup

Ingredients

  • 100g chicken-cubed
  • 2 cups chicken stock (2 chicken cubes)
  • 1 cloves minced garlic
  • 1 Tsp grated ginger
  • 1/2 t curry powder
  • 1/4 tsp cinnamon
  • Pinch cloves, allspice and nutmeg, salt/black pepper to taste
  • 2 cups chopped cabbage
  • ½ packet “slimpasta” or “Miracle Noodles”(optional)

Directions

In saucepan, sauté chicken. Add all other ingredients. Bring to a boil. Reduce heat, cover, and simmer 45 mins. Shred chicken before serving. Wash noodles/pasta and add 3 minutes from the end of your cooking time.

Hot Pickled Red Cabbage

Ingredients

  • Red cabbage
  • 1 apple diced
  • 1⁄2 cup apple cider vinegar
  • 1⁄4 cup water
  • 2 tablespoons Bragg’s liquid aminos
  • 2 tablespoons chopped red onion
  • 1 clove garlic crushed and minced
  • A pinch of red pepper flakes
  • Salt and pepper to taste

Directions

Slow cook cabbage and apples in water and apple cider vinegar. Add spices and chopped onion, garlic, and stevia. Add salt and pepper to taste. Serve hot or cold. Makes 2 servings (1 vegetable, 1 fruit).

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