Today we are going to look at the different kinds of cabbage and how to incorporate this great cruciferous veggie into your diet. I love cabbage because you can use it in many ways from salads to main dishes. Let's look at the different types of cabbage and how you can incorporate this type of vegetable in your meal planning.
fights inflammation and arthritis
Vitamin K helps bones
promotes healthy gut
high in Vitamin C (higher than oranges)
high in fiber
SAVOY CABBAGE - high in folates which helps asthma
BOK CHOY - promotes eye health with Vitamin A
CHOY SUM - member of the mustard family - potassium and fiber, fights heart disease and osteoporosis
AVOCADO CABBAGE SLAW
Most of the time when you hear cabbage you think of some type of slaw. Typical coleslaw is full of sugar and mayo. Try this version with avocado and get those good fats in this delicious salad.
4 cups shredded green cabbage (I'd combine green and red.)
1 cup grape tomatoes, halved
2 avocados, diced
4 tablespoons avocado oil
2 tablespoons Apple Cider Vinegar
3 tablespoons chopped fresh parsley
1 1/2 teaspoon sea salt
1/2 teaspoon black pepper
Add freshly shredded cabbage to a medium bowl. Add halved tomatoes and diced avocados.
In a small bowl, whisk oil, vinegar, parsley, salt and pepper.
Pour dressing over vegetables and combine well.
Enjoy immediately or allow for flavors to infuse together by transferring to refrigerator for 1 hour prior to eating.
CHICKEN AND CABBAGE SALAD WITH ALMOND BUTTER DRESSING
I thought this was unique with the almond butter dressing. Have a little Asian flare for lunch today.
2 cups pre-cooked chicken, shredded
4 cups Napa cabbage, shredded
2 carrots, julienned
1 cucumber, sliced
1 red pepper, sliced
2 green onions, sliced;
Ingredients for the almond butter dressing
⅓ cup almond butter
1 garlic clove, minced
1/2 tbsp. fresh ginger, minced
1/2 tsp. red pepper flakes
2 tbsp. white wine vinegar
Juice of one lime
2 tbsp. coconut aminos
1 tbsp. raw honey (optional)
2 tbsp. extra virgin olive oil
Sea salt and freshly ground black pepper
Combine all the ingredients for the dressing in a bowl. Stir until well combined and season to taste.
Combine all the ingredients for the salad in a salad bowl and toss gently.
Drizzle the dressing on top, give another gentle toss, and serve.
Try to get as many fermented foods into your diet. They do wonders for your digestive system. Make homemade sauerkraut with cabbage and salt or go spicy with kimchi.
2 napa cabbages
1 medium daikon radish
1/4 cup coarse sea salt
1 cup water
4 green onions, cut into 2-inch lengths
7 cloves garlic, minced
2 tablespoons minced or grated ginger
2 tablespoons Korean chile powder
2 tablespoons Asian fish sauce
Rinse the cabbages and cut them crosswise into about 2-inch lengths. Peel the daikon, cut lengthwise into quarters, then into pieces about 1/2 inch thick.
Dissolve the salt in 1 cup water. Put the cabbages and daikon in a large bowl and pour the salt water over them. Let sit at least 6 hours or overnight.
The next day, drain the vegetables but reserve the water. Return the cabbages and daikon to the same bowl. Add the green onions, garlic, ginger, chile powder, and fish sauce and mix well. Pack the mixture into a 1-gallon glass jar. Slowly pour the reserved salty water over the vegetables to cover, leaving about 1 inch of space on top. Tightly close the jar.
Let the jar sit in a cool, dark place for 2 to 3 days, depending on the weather and how ripe (pickled) you like your kimchi. Refrigerate after opening. It will keep for a couple of weeks, after which you'll want to make fried rice, kimchi pancakes, or a hot pot with it.
OVEN ROASTED GARLIC CABBAGE
What a simple recipe! Roasted cabbage is the best. Play with your spices like garlic or turmeric or ginger or paprika. They work well to mix up the flavors.
1 big green cabbage, cut into 1″ thick slices;
3 tbsp. extra-virgin olive oil or melted ghee;
Preheat your oven to 400 F.
Brush both sides of each cabbage slice with the olive oil or ghee.
Spread the garlic evenly on each side of the cabbage slices, and season them to taste with salt and pepper.
Roast in your oven for 20 minutes; then turn the slices over and roast them again for another 20 minutes or until the edges are crispy.
CORNED BEEF AND CABBAGE
St. Paddy's day is just around the corner. Get ready with your corned beef and cabbage.
2-3 lb corned beef brisket with spice packet
1 head green cabbage, chopped
1½ - 2 lbs potatoes or sweet potatoes, chopped or cut in half (depending on size)
3-4 medium size carrots, chopped
1 onion, chopped
4 cups water
Add potatoes, carrots and onion to bottom of slow cooker.
Add corned beef brisket on top.
Pour water on top of all the food.
Sprinkle spice packet on top of meat and potatoes, vegetables.
Cook HIGH 4-6 hours or LOW 8-12.
Add cabbage and cook 30-45 minutes or until cabbage is tender.
INDIAN FRIED CABBAGE
Here is a good, quick side dish you can whip up any time.
1 head cabbage, shredded or finely chopped
2 tablespoons Oil
1 teaspoon cumin Seeds
1 inch ginger, grated
1 teaspoonpaprika powder
1 tablespoon coriander powder
3/4 cup frozen or fresh green peas
Salt to taste
Heat oil in a pan and add cumin seeds and ginger. Saute for a minute and add cabbage, paprika, coriander powder and salt.
Mix well and add 1/4 cup water.
Cover the pan and cook for 8-10 minutes till the cabbage is fork tender.
Add in the green peas and cook for another minute or too. Serve hot.
PALEO CABBAGE LASAGNA
Cabbage lasagna? Absolutely! Cabbage and tomatoes work well together. Get better carbs in this revamped lasagna recipe.
1 head cabbage
3 lbs ricotta cheese
1 1/2 cups parmesan cheese grated
1/4 cup dried parsley optional
3 large eggs
2 pounds ground meat browned
40 ounces marinara sauce with no sugar added
32 ounces fresh mozzarella cheese sliced or shredded
1/4 cup parmesan grated (optional)
Carefully remove leaves from cabbage head.
Parboil leaves in salted boiling water for 5-10 minutes. Drain and remove excess water with towel.
Mix ricotta and parmesan cheese with eggs and parsley (if using). Set aside.
Stir marinara sauce into browned meat.
Spread about 3/4 cup sauce onto bottom of 11x15-inch baking pan.
Place a layer of cooked cabbage leaves over sauce.
Spread half ricotta cheese mixture over cabbage leaves.
Top cheese mixture with half the remaining sauce.
Cover sauce with half the mozzarella cheese.
Top off with additional parmesan cheese if desired.
Bake 350F for about 25 minutes
Other ways to use cabbage:
replace noodles or tortillas with cabbage - lasagna, spaghetti, enchiladas, Asian dishes etc.
use cabbage instead of lettuce cups - cabbage is stronger and sturdier than lettuce
use cabbage for a stir fry base instead of high carb rice or noodles
cabbage rolls - stuff with a nice meat/veggie combination
make a hash
colcannon - mixture of potatoes and cabbage - traditional Irish dish
Cabbage is budget friendly and filling. Try any variety today with one of these recipes. You can't go wrong. You'll get necessary nutrients and feel great with a happy belly.
Here's to your health! Happy Cooking!