FALL NUTRITION - Cabbage

Published By Nutrition with Kimberly & Newport Boxfit

Cabbage - yea not everyone’s favorite, this veggies’ nutrient benefits definitely gets over looked. This veggie is in season right now and comes in all shapes, sizes and colors.

Cabbage is rich in vitamin B6 and folate, both of which are essential for many important processes in the body, including energy metabolism and the normal functioning of the nervous system.

Here are some more reasons why we love it:

• Cabbage is a low-calorie vegetable that is rich in vitamins, minerals and antioxidants.

• Cabbage contains powerful antioxidants that may help reduce inflammation.

• 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).

• Cabbage contains powerful pigments called anthocyanins, which have been shown to reduce the risk of heart disease.

• 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.

• Cabbage is a good source of soluble fiber and plant sterols. These substances have been shown to reduce LDL cholesterol and keep the digestive system healthy.

• 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).

• Cabbage is a versatile, inexpensive veggie that’s easy to incorporate into your diet.

RECIPES

Napa Cabbage Stir Fry

Ingredients:

• 2 tsp sunflower oil or other neutral oil

• 1 head napa cabbage, sliced into 1/2 inch pieces

• 1/4 cup water

• 1 Tbsp soy sauce

• 1-2 Tbsp rice wine or white wine

• 1/2 Tbsp brown sugar

• salt ground black pepper

• 1 teaspoon toasted sesame oil optional

Instructions:

1. In a large pan, cook cabbage in oil about 2 minutes. Add water and cook for about 3-5 minutes or until cabbage is wilted.

2. Add the soy sauce, rice wine and brown sugar. Season with salt and ground black pepper. Stir well and cook for about 1 minute more. The cabbage should still remain crisp-tender.

3. Serve drizzled with sesame oil and sprinkled with chopped chives (optional).

Savory Cabbage Pancakes

Dipping Sauce Ingredients:

• 4 tablespoons plain full-fat Greek yogurt

• 1 tablespoon reduced sodium soy sauce or use a gluten-free alternative plus salt if needed

• 1 teaspoon hot sauce

Pancake Ingredients:

• 8 oz pre-shredded cabbage (1/2 bag)

• 4 large scallions, sliced (1/2 cup)

• 2 tablespoons coconut flour

• 4 large eggs

• 1 tablespoon reduced sodium soy sauce (or use a gluten-free alternative and add salt as needed)

• 1/4 teaspoon black pepper

• 1 tablespoon minced fresh garlic

• 1 tablespoon refined coconut oil or avocado oil for frying

Instructions:

1. Prepare the dipping sauce by mixing the ingredients in a small bowl. Set aside.

2. In a large mixing bowl, mix together the cabbage, scallions and coconut flour.

3. In a small bowl, whisk together the eggs, soy sauce, pepper and garlic.

4. Stir the egg mixture into the cabbage mixture. Mix well.

5. Heat a nonstick double burner griddle, or two large nonstick skillets over medium-high heat, about 3 minutes. Add 1 tablespoon oil and brush to coat.

6. Scoop the mixture into the griddle with a 4-tablespoon ice cream scoop or measuring cup per pancake. Flatten with a spatula.

7. Cook 3-4 minutes on each side, until browned on both sides. Flip them carefully, they are very delicate. Serve immediately, with the dipping sauce and a spoon for spreading the sauce on the pancakes.