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Why is purple cabbage good for you


why is purple cabbage good for you

4 Healthy Benefits of Eating Cabbage. red cabbage, purple cabbage, shredded cabbage, chopped cabbage, cabbage recipes, healthy Whichever type of cabbage we. While both red and green cabbage are good for you, red cabbage packs a more powerful nutritional profile. For example, red cabbage contains. The Penn State community is encouraged to take CDC-recommended health/safety precautions (mynewextsetup.us), contact their healthcare provider if.
why is purple cabbage good for you

Why is purple cabbage good for you -

Cabbage: Using & Storing

Are you new to cabbage? Learn more about it here, or keep reading to find out what we suggest you do to make the most of the harvest.

Using Cabbage

Cabbage is an incredibly versatile vegetable. In many regions of the world, cabbage is featured in a number of delicious, healthy and hearty dishes. Here are some tips for how to use cabbage.

  • Cut cabbages first into quarters and then diagonally across the wedge. Then, cut into thin slices for tossing raw into salads or cut a little thicker for steaming or boiling.
  • Eat cabbage raw or just lightly cooked. Overcooked cabbage may produce a strong odor and flavor.
  • Steam wedges of cabbage for minutes. Top with butter and a pinch of salt and pepper or even with grated cheese.
  • Purple cabbage is beautiful, decorative and tasty: add it to salads, pasta salads, fried rice, etc.
  • Cabbage is wonderful added to sautes and stir frys. It tastes great alongside peppers, onions, etc.
  • You can boil cabbage for five minutes with a chopped onion and add to mashed potatoes.
  • Cabbage leaves can be stuffed with any number of yummy ingredients and then baked to perfection.
  • Large cabbage leaves can replace a tortilla for light and summery wrap sandwiches.
  • Cabbage is well known in coleslaw. Chop finely or shred and then toss with shredded carrots and green onions. Add any other vegetables that you would like. Toss with a yogurt/mayonnaise dill dressing or a vinaigrette.

We suggest trying this unique recipe for a Hot and Sour Salad. Or keep it simple with a summer coleslaw.

Storing Cabbage

In many cold regions of the world, cabbage is well-loved precisely because it stores so well. In the depths of winter, when snow covers our gardens, it is a great thing to look to the cabbage in our fridges to provide some local, fresh green taste! Proper storage slows down the process of respiration of a cabbage. The faster the cabbage respires, the more quickly it breaks down and begins to spoil. Follow the tips below to successfully store your cabbage for winter consumption.

  • If you are harvesting your own cabbage from your garden or if you buy cabbage from the farmstand, make sure to leave all leaves on the head. The outer leaves of the cabbage head work to protect the inner and more tender leaves, especially helping with moisture retention.
  • Do not wash cabbage until you are ready to use it. Refrain from washing before storing.
  • Cabbage can store well in a hydrator drawer. You can put the cabbage in a plastic bag to help retain moisture but it isn’t totally necessary.
  • Handle your cabbage with care. If you use only a partial head, make sure to tightly wrap the remainder and put into the fridge. Try to minimize any bruising of your cabbages. Any kind of cell damage makes the cabbage go by more quickly and degrades the vitamin C content.
  • If cabbage is properly stored, it can last from 3 weeks to up to 2 months in your refrigerator. In optimum root cellar conditions, it can even last longer.

Enjoy cabbage, in every season!!

Source: “From Asparagus to Zucchini” by Madison Area Community Supported Agriculture Coalition, CCF staff

Storage TipsCooking TipsKitchen Skillscabbagequick & easysoupstorage

Источник: mynewextsetup.us

50 Best Healthy Cabbage Recipes You Need to Try Tonight

We love a good cabbage dish, and apparently, we are not alone. According to a poll done by One Poll on behalf of Dr. Praeger, cabbage is on the list of America's Favorite Vegetables, with 84% of people giving cabbage their seal of approval. And this is no surprise. The cruciferous vegetable, which has been cultivated for over 4, years, can be prepared in so many different ways. From baked cabbage casseroles to nutrient-rich cabbage smoothies, there really is something for everyone.

If you are not already piling your plate high with this leafy green, then these dishes may just make you a cabbage convert. Read ahead for 50 of the best cabbage recipes that you need to try. Plus, see how many of The Healthiest Foods on the Planet you include in your diet.

Vegetarian cole slaw

Forego store-bought coleslaw, which is usually drenched in mayo and high in added sugars, for this vegetarian version. Dijon mustard and plain Greek yogurt take the place of mayo in this easy-to-make recipe which tastes great piled onto a sandwich or served as a barbecue side.

Get our recipe for Easy Healthy Coleslaw.

Sign up for our newsletter for more healthy recipes and food news. 

cooked cabbage wedges on a baking sheet

This incredibly simple recipe, which takes just minutes to prepare, only calls for a few ingredients—cabbage, olive oil, salt, pepper, and cooking spray. Dress it up with some creamy salad dressing and serve it alongside grilled chicken or baked salmon for a healthy, yet delicious, meal.

Get our recipe for Roasted Cabbage.

shawarma roasted cabbage wedges

You may be familiar with chicken shawarma, but have you ever given cabbage shawarma a go? This tasty recipe, which calls for green cabbage, avocado oil, and a smoky spice blend, makes for a perfect vegan-friendly dinner dish.

Get the from The Minimalist Baker.

cabbage roll soup

This comforting cabbage roll soup is packed with lean ground beef, carrots, white rice, and parsley, that all simmer together to create an unforgettable, savory taste. It is a great dish to enjoy during the cooler months when the temperatures begin to drop.

Get the recipe from Cooking Classy.

RELATED: 20 Best Slow Cooker Soup Recipes

cabbage beef bundles

The next time you are at the grocery store be sure to pick up a head (or two) of green cabbage to make these kid-approved cabbage and beef bundles. Pre-made crescent rolls are stuffed with Napa cabbage, ground beef, and shredded cheddar cheese, to create a dish that works as an appetizer, a main, or even a side.

Get the recipe from Taste and Tell Blog.

RELATED: 31 Healthy Breakfast Recipes Your Kids Will Love

thai-mango-cabbage-wraps

Crisp cabbage leaves are piled high with sweet mango pico salsa and crispy tofu to create a healthy meal that is low in carbs but high in flavor. Be sure to not skip out on the homemade peanut sauce—the vinegar and agave blended into it give the dish an extra added zing.

Get the recipe from Cookie and Kate.

RELATED: Secret Side Effects of Eating Mango, Says Dietitian

spicy ranch chopped chicken cabbage salad

If you are a fan of chopped salads brimming with fresh ingredients then you need to give this recipe a try. Made using chopped green cabbage, roasted pepitas, and juicy, marinated chicken, this salad will be the highlight of any meal.

Get the recipe from Ambitious Kitchen.

warm apple cabbage salad

If you have a spare 20 minutes, then you have enough time to throw together this warm apple cabbage salad. Made using wilted cabbage tossed in an apple cider and Dijon mustard dressing, this recipe can be dressed up in many easy ways. For instance, you can toss in some chopped nuts, crumbled goat cheese, or diced chicken for a protein boost.

Get the recipe from Inspired Taste.

RELATED: 25 Delicious Apple Recipes That are Perfect for Fall

five ingredient cabbage casserole

This 5-ingredient cabbage casserole recipe outdoes itself in both the flavor and convenience department. All you need to recreate this too-good-to-miss dish is a head of cabbage, ground turkey, rice, condensed tomato soup, and grated cheese.

Get the recipe from The Seasoned Mom.

RELATED: We Tasted 9 Tomato Soups & This Is the Best

cabbage carrot pancakes

This recipe for cabbage and carrot pancakes is a delicious vegan spin on okonomiyaki, savory Japanese pancakes that are often enjoyed as street food in Osaka. To make your own at home all you need is cabbage, chopped vegetables, chickpea flour, and seasoning.

Get the recipe from Vegan Richa.

sesame cabbage fritters

These sesame cabbage fritters, which are made using shredded cabbage, eggs, and cassava flour, taste amazing served with the recipe's accompanying maple and soy dipping sauce.

Get the recipe from Foraged Dish.

spicy tofu cabbage pad thai

In this version of pad thai, traditional noodles are swapped out for spiralized cabbage. This dish calls for sauteed tofu, but feel free to add in any protein of your choice, such as marinated chicken or seasoned fish.

Get the recipe from Inspiralized.

atakilt wat

This incredible Ethiopian recipe, which is free of dairy, eggs, and gluten, takes ho-hum cabbage to new heights. Seasoned with fragrant spices, such as cardamom, cloves, and cumin, Atakilt Wat is scrumptious served alongside injera, which is a spongy Ethiopian flatbread made from teff flour, or piled high onto a bed of wilted greens.

Get the recipe Vegan Richa.

grilled cabbage salad

If you have never grilled cabbage then you must try out this recipe because you are missing out! Smoky, seared red and green cabbage meets their match when grilled sesame chicken, roasted crushed peanuts, and a lime vinaigrette dressing is added in.

Get the recipe from Heartbeet Kitchen.

RELATED: 30 Foods That Taste so Much Better Grilled

miso mango chicken salad cabbage wraps

Mayo-free chicken salad is combined with chopped mangoes, miso paste, and diced cherry tomatoes, in these cabbage wraps that scream flavor. Enjoyed with a side of soup or alone, this recipe makes for a great light lunch or dinner.

Get the recipe from Cotter Crunch.

cabbage stir fry

If you are looking for a low-carb dish that doesn't skimp on any of the flavor, then look no further than this cabbage stir fry recipe that takes just under half an hour to make. Seasoned with zesty garlic, bright ginger, and savory soy sauce, this noodle-free stir fry is both healthy and delicious.

Get the recipe from Wellplated.

chicken cabbage soup

What better way to usher in soup season than by making this tasty chicken cabbage soup that has just a minute prep time? This steamy dairy- and sugar-free soup is overflowing with hearty ingredients, such as carrots, cooked chicken, and earthy cabbage.

Get the recipe from Oatmeal with a Fork.

RELATED: 15 Genius Ways to Cook With Canned Soups

cashew chicken cabbage cups

This paleo cashew cabbage cup recipe, which can be put together in just 30 minutes, makes for a great protein-packed meal that is teeming with both spice and texture.

Get the recipe from Foraged Dish.

cabbage egg drop soup

Is there any better feeling than cozying up on the couch with a steamy bowl of soup and your favorite show? The next time you need a soup for your Friday Netflix night, be sure to try out this recipe. Made using vegetable broth, Napa cabbage, ground ginger, and whisked eggs, this dish is both comforting and satisfying.

Get the recipe from Gimme Some Oven.

ham and cabbage soup

Loaded with diced onions, carrots, cabbage, and cubed lean ham steak, this savory soup recipe pairs well with grilled cheese sandwiches and crisp salads.

Get the recipe from Inspired Taste.

RELATED: 31 Best Healthy Instant Pot Soup Recipes for Weight Loss

crockpot corned beef cabbage

The next time you make corned beef and cabbage, don't waste time toiling away at the stovetop or oven. Instead, just toss all your ingredients into a crockpot and let your slow cooker work its magic.

Get the recipe from Foodie Crush.

brisket tacos shredded cabbage

Shredded red cabbage makes an unexpected, but incredibly flavorful, appearance in this tasty brisket taco recipe. Made using juicy beef brisket, sweet corn, crumbled queso fresco, and beer (yes, beer), this dish is the perfect meal to enjoy during your next Taco Tuesday.

Get the recipe from How Sweet Eats.

RELATED: The Unhealthiest Restaurant Tacos—Ranked

slow cooked cabbage patch soup

This wonderfully nourishing slow cooker cabbage soup features lean ground beef, celery, carrots, red kidney beans, and canned crushed tomatoes. A good source of fiber, this soup tastes great with crusty buttered sourdough.

Get the recipe from The Seasoned Mom.

grilled cabbage steaks

Warm cabbage steaks, garnished with green onions and drizzled with ranch dressing, make an excellent side to any meal. An added bonus is that they can be prepped and cooked in as little as 30 minutes.

Get the recipe from Diethood.

RELATED: 35+ Sheet Pan Recipes That Are Beyond Easy to Make

citrusy cabbage slaw

Served atop juicy burgers or mixed into protein-rich rice bowls, this cabbage slaw can be enjoyed in countless ways. Hint: If you like your cabbage sliced super thin, this recipe recommends using a mandolin which can help achieve this.

Get the recipe from Minimalist Baker.

cabbage mango slaw

This crunchy cabbage mango slaw, which features tasty ingredients such as zesty orange juice, juicy mangos, and spicy jalapeno, is bursting with island flavors. This recipe is both easy to make and enjoy.

Get the recipe from Feasting at Home.

corned beef cabbage grilled cheese

This innovative recipe takes a classic St. Patrick's Day meal and turns it into one of the most delicious sandwiches you may ever eat. Stuffed with salty corned beef, cabbage, and cheese, this sandwich will have your guests asking for seconds.

Get the recipe from Wellplated.

RELATED: 8 Best Fast-Food Sandwiches for Weight Loss

andre heimanns hungarian cabbage strudel

A remake of the popular strudel available at the adorable André Hungarian Bakery in Queens, New York, this delicious flaky pastry is the perfect way to start or end any day.

Get the recipe from The Wednesday Chef.

dump bake corned beef cabbage

Corned beef brisket, white pearl onions, beef broth, and diced potatoes are all thrown into a crockpot to create some of the best corned beef and cabbage dinners around. Hint: Use Guinness in place of the broth if you want to create a more rich, full-bodied flavor.

Get the recipe from The Seasoned Mom.

easy pickled red cabbage

You only need a few easy-to-find ingredients to make some of the best pickled red cabbage around. Added into salads or served atop tacos, red cabbage not only adds taste and texture but is a healthy addition to any meal. According to research, all cabbage varieties are high in vitamin C and are also a great source of fiber. ​​

Get the recipe from Live Eat Learn.

braised red cabbage

This German-influenced red cabbage recipe brings to life this popular vegetable by incorporating onion, Granny Smith apples, a little bacon fat, and cider vinegar. This tangy dish tastes great heaped onto grilled hot dogs, with roasted chicken, or alongside baked fish.

Get the recipe from The Seasoned Mom.

napa cabbage salad

This colorful recipe calls for fresh ingredients, such as Napa cabbage, scallions, carrots, and red pepper, that can all be picked up at your local farmer's market. The best part? This salad will stay for at least a day or two in the refrigerator even after it is dressed.

Get the recipe from Blissful Basil.

savoy cabbage breakfast burrito

What better way to start your day than with these cabbage breakfast burritos? Made using smashed avocado, bacon, sweet potato, and scrambled eggs, all stuffed into Savoy cabbage leaves, this tasty morning treat will have you feeling satisfied for hours.

Get the recipe from Inspiralized.

RELATED: The Secret Trick to Making the Perfect Breakfast Burrito

cabbage lentil soup

Packed with both protein and fiber, this recipe takes traditional lentil soup and adds some "je ne sais quoi" to it. For instance, ingredients such as apple cider vinegar, cabbage, and white miso paste, help make this lentil soup flavor profile more multidimensional.

Get the recipe from Eating Bird Food.

easy vegan kimchi

Always have mouth-watering kimchi on hand with this simple recipe that calls for just a handful of ingredients. This rendition is free of fish sauce, making it the perfect recipe for vegans to whip up on a dime.

Get the recipe from Minimalist Baker.

instant pot indian cabbage and peas

Warming spices, such as curry, green chili, minced garlic, and turmeric, transform finely chopped green cabbage into a delicious side that can be enjoyed with rice, meat, and more.

Get the recipe from Vegan Richa.

RELATED: 31 Best Healthy Instant Pot Soup Recipes for Weight Loss

Источник: mynewextsetup.us

Why your red cabbage turned blue (and how to fix it)

Oven fries More from Corriher: Use science to make better low-fat oven fries

The compounds that give fruits and vegetables their red color are very sensitive to acidity. As long as they are acidic they stay red, but when they become non-acidic they turn blue. When you sauté red cabbage, the acids evaporate off and it can turn blue. All you have to do is add lemon juice or vinegar to bring back the bright red color.

For this same reason, you may have seen a blue circle around the cherries in cherry muffins. To prevent this discoloration, add a little lemon juice or use an acidic ingredient like sour cream or buttermilk in the muffins.

Even walnuts have some of these compounds just under their skins so walnuts can discolor a dish or give it a blueish cast. It is easy to prevent this discoloration from walnuts -- just roast the nuts before using. The temperature in roasting is high enough to convert these compounds to others that do not change color.

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In this fast-growing world, taking care of one’s body and mind has become extremely essential. This can be only achieved through the food we consume and the kind of lifestyle that we adopt. One of the best foods that we can consume for gaining a high amount of nutrition and vitamins is purple cabbage.

Purple cabbage is similar to green cabbage in terms of its taste. There are numerous purple cabbage benefits such as an increase in bone strength and a healthy heart. Moreover, it also helps in reducing inflammation and may reduce the risk of acquiring cancer.

Therefore, before any further adieus, let’s dive straight into the benefits of purple cabbage for men.

8 Amazing purple cabbage benefits for men

These are the the 8 amazing benefits of purple cabbage for men as under:

benefits of purple cabbage for men
  • Highly nutritious content

Purple cabbage contains a lot of nutrients, vitamins, and minerals. And guess what? It is also low in calories, that is, it contains only 28 grams of calories. In addition to this, it contains the necessary proteins, carbs, fiber, vitamins, potassium, and riboflavin.

It is also a great storehouse of iron, calcium, magnesium, phosphorus, copper, and zinc.

  • Great source of antioxidants

Due to its high content of antioxidants and other essential chemicals, purple cabbage aids in cellular damage. The antioxidants of purple cabbage include vitamin C and carotenoids, even more than green cabbage.

According to research, purple cabbage contains a times higher amount of antioxidants than green cabbage. In addition to this, purple cabbage is also a great source of sulforaphane, a sulfur-rich chemical, which helps in strengthening your heart and also help you combat cancer, with its anti-cancer properties.

  • Helps in reducing inflammation

Due to the presence of sulforaphane in purple cabbage, as mentioned earlier, purple cabbage is known to reduce any type of inflammation in the body, which could lead to other diseases. Moreover, the inflammation can also be reduced drastically if the leaves of the cabbage are applied topically.

For instance, if a person is suffering from arthritis, and if he wraps his knees with the cabbage leaves at least once a day, experiences less pain within four weeks. Not only inflammation, but cabbage helps in reducing any pain, swelling and also ensures healthy blood flow in the body.

These cabbages are purple due to the presence of more than 36 types of anthocyanins which are flavonoid antioxidants. In addition to the color, these anthocyanins are also known for supporting the health of an individual’s heart.

Moreover, eating high anthocyanin food can also help in reducing your blood pressure levels and lower the risk of acquiring any heart disease.

benefits of purple cabbage for men
  • Increases the strength of your bones

Due to the presence of vitamins C and Kalong with calcium, manganese, and zinc, it helps in benefitting your bones and increases their strength. It is also rich in vitamin K1, which is especially rich in leafy greens and healthy vegetables.

Vitamins K1 and K2 also help in maintaining the strength of your bones and improving the quality. Although purple cabbage contains a high amount of vitamins that are necessary to maintain and improve your bone health, more research is still required in this area.

  • Helps in preventing certain cancers

Due to the high content of sulforaphane and anthocyanins in purple cabbage, it is known for protecting against certain types of cancers. Sulforaphane and anthocyanins are known to possess some cancer-fighting properties.  

According to research conducted by some health experts, it was revealed that eating green leafy vegetables such as cabbage can help reduce the risk of colon cancer by 20%. Not only colon cancer, but there is also a reduced risk of breast cancer which is linked to consuming high green and leafy vegetables.

There is also sufficient evidence supporting the fact that sulforaphane contains cancer-fighting cells which can prevent them from growing and spread in the body. Anthocyanins, which are available in red, blue, and purple fruits, also have a role to play in fighting cancer cells. Although anthocyanins and sulforaphane are proved to have anti-cancer effects in the body, more human research is required in this area.  

  • Helps in escalating the metabolic activities

As mentioned earlier, purple cabbage helps in reducing inflammation in the gut and also escalates metabolic activities to induce proper digestion.

In addition to this, purple cabbage also helps in lowering intestinal mucositis, which is a medical condition where lesions often occur in the intestines. Intestinal mucositis generally occurs as a side effect of cancer treatment.

purple cabbage benefits

Moreover, purple cabbage also contains the right amount of fiber, which helps in cleaning your gut and helps in the digestion of food. Fiber helps in reducing the risk of constipation and as cabbage contains 70% of fiber which adds bulk to your stools, it aids in moving the food out of your body easily.

The remaining bacteria help in maintaining your gut clean through the production of short-chain fatty acids by the healthy bacteria. These short-chain fatty acids also aid in reducing Crohn’s disease and bowel syndrome.

No matter how beneficial purple cabbage is for maintaining a healthy gut, the studies are still outdated and more research is still required in this area.  

  • Can be easily added to your diet

Purple cabbage is considered to be one of the most versatile vegetables which can be eaten raw, cooked and can also be used in a variety of dishes and mixed along with salads. For example, you can mix the leaves of purple cabbage with apples, vinegar, carrots, and beets, accompanied by red wine.

Apart from eating it in raw form, you can also eat them by roasting or in a sautéed form. If you are roasting it, then you can always accompany it with meats or beans. Not only that, it can be one of the best garnishes which can be used along with soups, salads, and various other dishes.

So, long story short, as there are a plethora of purple cabbage benefits and it is one of the versatile vegetables which can go along with any food dish, you cannot ask for a better healthier option.  

Источник: mynewextsetup.us

When You Eat Red Cabbage Every Day, This Is What Happens

Cabbage has a bit of a reputation as a boring vegetable. But perhaps that notion should be applied only to plain, green cabbage because nothing livens up a plate like it being bright purple. In fact, it's sometimes difficult to believe that red cabbage is grown naturally and isn't a manmade creation. Red cabbage is used to color coleslaws and salads but is also used as the primary ingredient in dishes such as braised red cabbage (via Delia Online) and red cabbage sauerkraut (via The Spruce Eats). 

To take in the health benefits of the vegetable, some people even feed cabbage through a juicer and drink it (via Everyday Health Recipes). In the same brassica family as vegetables such as cauliflower, Brussels sprouts, broccoli, and kale, it's full of vitamins and nutrients and can have a positive set of effects on the body if eaten long-term (via Encyclopedia Britannica). Here's what happens if you eat red cabbage every day. 

Источник: mynewextsetup.us

One cup (89 grams) of chopped, raw, purple cabbage contains the following nutrients ( 1 ): Calories: Protein: 1 gram. Carbs: 7 grams.


Click to see full answer

Thereof, how many calories are in a whole cabbage?

One cup of raw, chopped cabbage contains only 22 calories, 5 grams of carbohydrates, grams of fiber, and under grams net carbs. Almost half of the carbohydrates found in cabbage come from fiber, making it a filling, heart-healthy food choice. Cabbage has only a trace amount of fat and is cholesterol-free.

Beside above, how many calories are in a cup of cooked cabbage? Nutrition Facts

Calories 33( kJ)
Sodium12 mg1%
Total Carbohydrate g2%
Dietary Fiber g11%
Sugars g

Likewise, is purple cabbage good for weight loss?

Purple cabbage contains comparatively more nutrients and fewer calories that makes it an ideal vegetable for people aiming for weight loss. This red vegetable is the powerhouse of dietary fibers, good quality carbohydrates, potassium, plenty of vitamins and other essential minerals.

How many calories are in a medium head of cabbage?

Nutrition Information for Raw Vegetables

Vegetables Serving Size (gram weight/ ounce weight)CaloriesCalories from Fat
Green Cabbage 1/12 medium head (84 g/ oz)250
Green Onion 1/4 cup chopped (25 g/ oz)100
Iceberg Lettuce 1/6 medium head (89 g/ oz)100
Источник: mynewextsetup.us

Wonder benefits of eating purple cabbage

Purple cabbage also known as red cabbage is a nutrient-dense vegetable, which is widely consumed across the globe. It belongs to the same family as broccoli, cauliflower, brussels, cabbage, kale and other brassica family vegetables. Purple cabbage contains comparatively more nutrients and fewer calories that makes it an ideal vegetable for people aiming for weight loss.
This red vegetable is the powerhouse of dietary fibers, good quality carbohydrates, potassium, plenty of vitamins and other essential minerals. The dark pigment of the cabbage indicates a higher level of antioxidants, which are known to reduce oxidative stress. A higher level of anthocyanins, an antioxidant, specifically found in purple cabbage, lowers the risk of cancer and heart diseases. Apart from these, consuming purple cabbage also has innumerable health benefits, some of which are listed below.

Benefits

Great for digestion
Purple cabbage is low in calories and high in dietary fiber, thus, it effectively aids in the digestion process. Eating cooked cabbage can prevent stomach ailments such as indigestion and constipation. Also, dietary fibers ensure that you stay satiated for a longer time by slowing down the digestion process. This helps in preventing hunger pangs and food cravings, helping in weight loss.
Maintains blood pressure
Regular consumption of red cabbage can benefit people having high blood pressure. Cabbage has higher levels of potassium, which is known to regulate and maintain blood pressure in the heart. Therefore, having this nutrient-dense vegetable can also prevent cardiovascular diseases.

Good for skin
This variant of cabbage is rich in antioxidants, and therefore, is great for your skin. Antioxidants help in keeping your skin youthful for a long time and prevents the appearance of fine lines and wrinkles. Also, purple cabbage is filled with the goodness of vitamin C and we all know how important this vitamin is for keeping the skin glowing and radiant for a long time.

Improves immunity
Purple cabbage has more vitamin C than orange and that is a reason, doctors also recommend having this vegetable daily to stay disease-free. Vitamin C, vitamin A and antioxidants present in cabbage improve and strengthen your immune system. It helps in flushing out toxins from the body and therefore improves your metabolism. Vitamin A helps in improving your eyesight as well.

Strengthens bone and muscle
Eating raw cabbage can help in strengthening your bones, and preventing joint pain and inflammation. It contains vitamin K, potassium and other minerals that help in improving the functioning of bones and muscles.

How to include purple cabbage in your diet

How to include purple cabbage in your diet

Sauteed purple cabbage
You can sautee this red cabbage with some seasoning and some vinegar to eat it as a side dish with your grilled or baked foods. You can also add some olive oil and garlic for added taste.

No-cook salad
You can also consume this vegetable raw in a salad form, all you need is some basic ingredients and your no-cook salad will be ready in no time. Take shredded cabbage leaves, some of your favorite vegetables like broccoli, cherry tomatoes, lettuce, avocados or anything else you like and season it with pepper and salt, add some olive oil and apple cider vinegar. Give it a good toss before serving.

Cook it with any other vegetable in a curry form
You can use the same technique as the green cabbage to cook the red one also. Although, this particular cabbage best goes with Chinese and Thai culinary, try adding purple cabbage in your manchurians and red curries to enhance their taste.
Источник: mynewextsetup.us

One cup (89 grams) of chopped, raw, purple cabbage contains the following nutrients ( 1 ): Calories: Protein: 1 gram. Carbs: 7 grams.


Click to see full answer

Thereof, how many calories are in a whole cabbage?

One cup of raw, chopped cabbage contains only 22 calories, 5 grams of carbohydrates, grams of fiber, and under grams net carbs. Almost half of the carbohydrates found in cabbage come from fiber, making it a filling, heart-healthy food choice. Cabbage has only a trace amount of fat and is cholesterol-free.

Beside above, how many calories are in a cup of cooked cabbage? Nutrition Facts

Calories 33( kJ)
Sodium12 mg1%
Total Carbohydrate g2%
Dietary Fiber g11%
Sugars g

Likewise, is purple cabbage good for weight loss?

Purple cabbage contains comparatively more nutrients and fewer calories that makes it an ideal vegetable for people aiming for weight loss. This red vegetable is the powerhouse of dietary fibers, good quality carbohydrates, potassium, plenty of vitamins and other essential minerals.

How many calories are in a medium head of cabbage?

Nutrition Information for Raw Vegetables

Vegetables Serving Size (gram weight/ ounce weight)CaloriesCalories from Fat
Green Cabbage 1/12 medium head (84 g/ oz)250
Green Onion 1/4 cup chopped (25 g/ oz)100
Iceberg Lettuce 1/6 medium head (89 g/ oz)100
Источник: mynewextsetup.us

50 Best Healthy Cabbage Recipes You Need to Try Tonight

We love a good cabbage dish, and apparently, we are not alone. According to a poll done by One Poll on behalf of Dr. Praeger, cabbage is on the list of America's Favorite Vegetables, with 84% of people giving cabbage their seal of approval. And this is no surprise. The cruciferous vegetable, which has been cultivated for over 4, years, can be prepared in so many different ways. From baked cabbage casseroles to nutrient-rich cabbage smoothies, there really is something for everyone.

If you are not already piling your plate high with this leafy green, then these dishes may just make you a cabbage convert. Read ahead for 50 of the best cabbage recipes that you need to try. Plus, see how many of The Healthiest Foods on the Planet you include in your diet.

Vegetarian cole slaw

Forego store-bought coleslaw, which is usually drenched in mayo and high in added sugars, for this vegetarian version. Dijon mustard and plain Greek yogurt take the place of mayo in this easy-to-make recipe which tastes great piled onto a sandwich or served as a barbecue side.

Get our recipe for Easy Healthy Coleslaw.

Sign up for our newsletter for more healthy recipes and food news. 

cooked cabbage wedges on a baking sheet

This incredibly simple recipe, which takes just minutes to prepare, only calls for a few ingredients—cabbage, olive oil, salt, pepper, and cooking spray. Dress it up with some creamy salad dressing and serve it alongside grilled chicken or baked salmon for a healthy, yet delicious, meal.

Get our recipe for Roasted Cabbage.

shawarma roasted cabbage wedges

You may be familiar with chicken shawarma, but have you ever given cabbage shawarma a go? This tasty recipe, which calls for green cabbage, avocado oil, and a smoky spice blend, makes for a perfect vegan-friendly dinner dish.

Get the from The Minimalist Baker.

cabbage roll soup

This comforting cabbage roll soup is packed with lean ground beef, carrots, white rice, and parsley, that all simmer together to create an unforgettable, savory taste. It is a great dish to enjoy during the cooler months when the temperatures begin to drop.

Get the recipe from Cooking Classy.

RELATED: 20 Best Slow Cooker Soup Recipes

cabbage beef bundles

The next time you are at the grocery store be sure to pick up a head (or two) of green cabbage to make these kid-approved cabbage and beef bundles. Pre-made crescent rolls are stuffed with Napa cabbage, ground beef, and shredded cheddar cheese, to create a dish that works as an appetizer, a main, or even a side.

Get the recipe from Taste and Tell Blog.

RELATED: 31 Healthy Breakfast Recipes Your Kids Will Love

thai-mango-cabbage-wraps

Crisp cabbage leaves are piled high with sweet mango pico salsa and crispy tofu to create a healthy meal that is low in carbs but high in flavor. Be sure to not skip out on the homemade peanut sauce—the vinegar and agave blended into it give the dish an extra added zing.

Get the recipe from Cookie and Kate.

RELATED: Secret Side Effects of Eating Mango, Says Dietitian

spicy ranch chopped chicken cabbage salad

If you are a fan of chopped salads brimming with fresh ingredients then you need to give this recipe a try. Made using chopped green cabbage, roasted pepitas, and juicy, marinated chicken, this salad will be the highlight of any meal.

Get the recipe from Ambitious Kitchen.

warm apple cabbage salad

If you have a spare 20 minutes, then you have enough time to throw together this warm apple cabbage salad. Made using wilted cabbage tossed in an apple cider and Dijon mustard dressing, this recipe can be dressed up in many easy ways. For instance, you can toss in some chopped nuts, crumbled goat cheese, or diced chicken for a protein boost.

Get the recipe from Inspired Taste.

RELATED: 25 Delicious Apple Recipes That are Perfect for Fall

five ingredient cabbage casserole

This 5-ingredient cabbage casserole recipe outdoes itself in both the flavor and convenience department. All you need to recreate this too-good-to-miss dish is a head of cabbage, ground turkey, rice, condensed tomato soup, and grated cheese.

Get the recipe from The Seasoned Mom.

RELATED: We Tasted 9 Tomato Soups & This Is the Best

cabbage carrot pancakes

This recipe for cabbage and carrot pancakes is a delicious vegan spin on okonomiyaki, savory Japanese pancakes that are often enjoyed as street food in Osaka. To make your own at home all you need is cabbage, chopped vegetables, chickpea flour, and seasoning.

Get the recipe from Vegan Richa.

sesame cabbage fritters

These sesame cabbage fritters, which are made using shredded cabbage, eggs, and cassava flour, taste amazing served with the recipe's accompanying maple and soy dipping sauce.

Get the recipe from Foraged Dish.

spicy tofu cabbage pad thai

In this version of pad thai, traditional noodles are swapped out for spiralized cabbage. This dish calls for sauteed tofu, but feel free to add in any protein of your choice, such as marinated chicken or seasoned fish.

Get the recipe from Inspiralized.

atakilt wat

This incredible Ethiopian recipe, which is free of dairy, eggs, and gluten, takes ho-hum cabbage to new heights. Seasoned with fragrant spices, such as cardamom, cloves, and cumin, Atakilt Wat is scrumptious served alongside injera, which is a spongy Ethiopian flatbread made from teff flour, or piled high onto a bed of wilted greens.

Get the recipe Vegan Richa.

grilled cabbage salad

If you have never grilled cabbage then you must try out this recipe because you are missing out! Smoky, seared red and green cabbage meets their match when grilled sesame chicken, roasted crushed peanuts, and a lime vinaigrette dressing is added in.

Get the recipe from Heartbeet Kitchen.

RELATED: 30 Foods That Taste so Much Better Grilled

miso mango chicken salad cabbage wraps

Mayo-free chicken salad is combined with chopped mangoes, miso paste, and diced cherry tomatoes, in these cabbage wraps that scream flavor. Enjoyed with a side of soup or alone, this recipe makes for a great light lunch or dinner.

Get the recipe from Cotter Crunch.

cabbage stir fry

If you are looking for a low-carb dish that doesn't skimp on any of the flavor, then look no further than this cabbage stir fry recipe that takes just under half an hour to make. Seasoned with zesty garlic, bright ginger, and regions bank blountstown fl phone number soy sauce, this noodle-free stir fry is both healthy and delicious.

Get the recipe from Wellplated.

chicken cabbage soup

What better way to usher in soup season than by making this tasty chicken cabbage soup that has just a minute prep time? This steamy dairy- and sugar-free soup is overflowing with hearty ingredients, such as carrots, cooked chicken, and earthy cabbage.

Get the recipe from Oatmeal with a Fork.

RELATED: 15 Genius Ways to Cook With Canned Soups

cashew chicken cabbage cups

This paleo cashew cabbage cup recipe, which can be put together in just 30 minutes, makes for a great protein-packed meal that is teeming with both spice and texture.

Get the recipe from Foraged Dish.

cabbage egg drop soup

Is there any better feeling than cozying up on the couch with a steamy bowl of soup and your favorite show? The next time you need a soup for your Friday Netflix night, be sure to try out this recipe. Made using vegetable broth, Napa cabbage, ground ginger, and whisked eggs, this dish is both comforting and satisfying.

Get the recipe from Gimme Some Oven.

ham and cabbage soup

Loaded with diced onions, carrots, cabbage, and cubed lean ham steak, this savory soup recipe pairs well with grilled cheese sandwiches and crisp salads.

Get the recipe from Inspired Taste.

RELATED: 31 Best Healthy Instant Pot Soup Recipes for Weight Loss

crockpot corned beef cabbage

The next time you make corned beef and cabbage, don't waste time toiling away at the stovetop or oven. Instead, just toss all your ingredients into a crockpot and let your slow cooker work its magic.

Get the recipe from Foodie Crush.

brisket tacos shredded cabbage

Shredded red cabbage makes an unexpected, but incredibly flavorful, appearance in this tasty brisket taco recipe. Made using juicy beef brisket, sweet why is purple cabbage good for you, crumbled queso fresco, and beer (yes, beer), this dish is the perfect meal to enjoy during your next Taco Tuesday.

Get the recipe from How Sweet Eats.

RELATED: The Unhealthiest Restaurant Tacos—Ranked

slow cooked cabbage patch soup

This wonderfully nourishing slow cooker cabbage soup features lean ground beef, celery, carrots, red kidney beans, and canned crushed tomatoes. A good source of fiber, this soup tastes great with crusty buttered sourdough.

Get the recipe from The Seasoned Mom.

grilled cabbage steaks

Warm cabbage steaks, garnished with green onions and drizzled with ranch dressing, make an excellent side to any meal. An added bonus is that they can be prepped and cooked in as little as 30 minutes.

Get the recipe from Diethood.

RELATED: 35+ Sheet Pan Recipes That Are Beyond Easy to Make

citrusy cabbage slaw

Served atop juicy burgers or mixed into protein-rich rice bowls, this cabbage slaw can be enjoyed in countless ways. Hint: If you like your cabbage sliced super thin, this recipe recommends using a mandolin which can help achieve this.

Get the recipe from Minimalist Baker.

cabbage mango slaw

This crunchy cabbage mango slaw, which features tasty ingredients such as zesty orange juice, juicy mangos, and spicy jalapeno, is bursting with island flavors. This recipe is both easy to make and enjoy.

Get the recipe from Feasting at Home.

corned beef cabbage grilled cheese

This innovative recipe takes a classic St. Patrick's Day meal and turns it into one of the most delicious sandwiches you may ever eat. Stuffed with salty corned beef, cabbage, and cheese, this sandwich will have your guests asking for seconds.

Get the recipe from Wellplated.

RELATED: 8 Best Fast-Food Sandwiches for Weight Loss

andre heimanns hungarian cabbage strudel

A remake of the popular strudel available at the adorable André Hungarian Bakery in Queens, New York, this delicious flaky pastry is the perfect way to start or end any day.

Get the recipe from The Wednesday Chef.

dump bake corned beef cabbage

Corned beef brisket, white pearl onions, beef activate wells fargo debit card, and diced potatoes are all thrown into a crockpot to create some of the best corned beef and cabbage dinners around. Hint: Use Guinness in place of the broth if you want to create a more rich, full-bodied flavor.

Get the recipe from The Seasoned Mom.

easy pickled red cabbage

You only need a few easy-to-find ingredients to make some of the best pickled red cabbage around. Added into salads or served atop tacos, red cabbage not only adds taste and texture but is a healthy addition to any meal. According to research, all cabbage varieties are high in vitamin C and are also a great source of fiber. ​​

Get the recipe from Live Eat Learn.

braised red cabbage

This German-influenced red cabbage recipe brings to life this popular vegetable by incorporating onion, Granny Smith apples, a little bacon fat, and cider vinegar. This tangy dish tastes great heaped onto grilled hot dogs, with roasted chicken, or alongside baked fish.

Get the recipe from The Seasoned Mom.

napa cabbage salad

This colorful recipe calls for fresh ingredients, such as Napa cabbage, scallions, carrots, and red pepper, that can all be picked up at your local farmer's market. The best part? This salad will stay for at least a day or two in the refrigerator even after it is dressed.

Get the recipe from Blissful Basil.

savoy cabbage breakfast burrito

What better way to start your day than with these cabbage breakfast burritos? Made using smashed avocado, bacon, sweet potato, and scrambled eggs, all stuffed into Savoy cabbage leaves, this tasty morning treat will have you feeling satisfied for hours.

Get the recipe from Inspiralized.

RELATED: The Secret Trick to Making the Perfect Breakfast Burrito

cabbage lentil soup

Packed with both protein and fiber, this recipe takes traditional lentil soup and adds some "je ne sais quoi" to it. For instance, ingredients such as apple cider vinegar, cabbage, and white miso paste, help make this lentil soup flavor profile more multidimensional.

Get the recipe from Eating Bird Food.

easy vegan kimchi

Always have mouth-watering kimchi on hand with this simple recipe that calls for just a handful of ingredients. This rendition is free of fish sauce, making it the perfect recipe for vegans to whip up on a dime.

Get the recipe from Minimalist Baker.

instant pot indian cabbage and peas

Warming spices, such as curry, green chili, minced garlic, and turmeric, transform finely chopped green cabbage into a delicious side that can be enjoyed with rice, meat, and more.

Get the recipe from Vegan Richa.

RELATED: 31 Best Healthy Instant Pot Soup Recipes for Weight Loss

Источник: mynewextsetup.us

Why your red cabbage turned blue (and how to fix it)

Oven fries Why is purple cabbage good for you from Corriher: Use science to make better low-fat oven fries

The compounds that give fruits and vegetables their red color are very sensitive to acidity. As long as they are acidic they stay red, but when they become non-acidic they turn blue. When you sauté red cabbage, the acids evaporate off and it can turn blue. All you have to do is add lemon juice or vinegar to bring back the bright red color.

For this same reason, you may have seen a blue circle around the cherries in cherry muffins. To prevent this discoloration, add a little lemon juice or use an acidic ingredient like sour cream or buttermilk why is purple cabbage good for you the muffins.

Even walnuts have some of these compounds just under their skins so walnuts can discolor a dish or give it a blueish cast. It is easy to prevent this discoloration from walnuts -- just roast the nuts before using. The temperature in roasting is high enough to convert these compounds to others that do not change color.

Each week, The Splendid Table brings you stories that expand your world view, inspire you to try something new and show how food brings us together. We rely on you to do this. And, when you donate, you'll become a member of The Splendid Table Co-op. It's a community of like-minded individuals who love good food, good conversation and kitchen companionship. Splendid Table Co-op members will get exclusive content each month and have special opportunities for connecting with The Splendid Table team.

Donate today for as little as $ a month. Your gift only takes a few minutes and has a lasting impact on The Splendid Table and you'll be welcomed into The Splendid Table Co-op.

Источник: mynewextsetup.us

Cabbage: Using & Storing

Are you new to cabbage? Learn more about it here, or keep reading to find out what we suggest you do to make the most of the harvest.

Using Cabbage

Cabbage is an incredibly versatile vegetable. In many regions of the world, cabbage is featured in a number of delicious, healthy and hearty dishes. Here are some tips for how to use cabbage.

  • Cut cabbages first into quarters and then diagonally across the wedge. Then, cut into thin slices for tossing raw into salads or cut a little thicker for steaming or boiling.
  • Eat cabbage raw or just lightly cooked. Overcooked cabbage may produce a strong odor and flavor.
  • Steam wedges of cabbage for minutes. Top with butter and a pinch of salt and pepper or even with grated cheese.
  • Purple cabbage is beautiful, decorative and tasty: add it to salads, pasta salads, fried rice, etc.
  • Cabbage is wonderful added to sautes and stir frys. It tastes great alongside peppers, onions, etc.
  • You can boil cabbage for five minutes with a chopped onion and add to mashed potatoes.
  • Cabbage leaves can be stuffed with any number of yummy ingredients and then baked to perfection.
  • Large cabbage leaves can replace a tortilla for light and summery wrap sandwiches.
  • Cabbage is well known in coleslaw. Chop finely or shred and then toss with shredded carrots and green onions. Add any other vegetables that you would like. Toss with a yogurt/mayonnaise dill dressing or a vinaigrette.

We suggest trying this unique recipe for a Hot and Sour Salad. Or keep it simple with a summer coleslaw.

Storing Cabbage

In many cold regions of the world, cabbage is well-loved precisely because it stores so well. In the depths of winter, when snow covers our gardens, it is a great thing to look to the cabbage in our fridges to provide some local, fresh green taste! Proper storage slows down the process of respiration of a cabbage. The faster the cabbage respires, the more quickly it breaks down and begins to spoil. Follow the tips below to successfully store your cabbage for winter consumption.

  • If you are harvesting your own cabbage from your garden or if you buy cabbage from the farmstand, make sure to leave all leaves on the head. The outer leaves of the cabbage head work to protect the inner and more tender leaves, especially helping with moisture retention.
  • Do not wash cabbage until you are ready to use it. Refrain from washing before storing.
  • Cabbage can store well in a hydrator drawer. You can put the cabbage in a plastic bag to help retain moisture but it isn’t totally necessary.
  • Handle your cabbage with care. If you use only a partial head, make sure to tightly wrap the remainder and put into the fridge. Try to minimize any bruising of your cabbages. Any kind of bank of america tech support damage makes the cabbage go by more quickly and degrades the vitamin C content.
  • If cabbage is properly stored, it can last from 3 weeks to up to 2 months in your refrigerator. In optimum root cellar conditions, it can even last longer.

Enjoy cabbage, in every season!!

Source: “From Asparagus to Zucchini” by Madison Area Community Supported Agriculture Coalition, CCF staff

Storage TipsCooking TipsKitchen Skillscabbagequick & easysoupstorage

Источник: mynewextsetup.us

Lettuce vs Cabbage - Health impact and Nutrition Comparison

Introduction

Due to their similar appearance, lettuce and cabbage are often confused with each other, even though botanically, they have nothing in common. In this article, we will further discuss the similarities and differences between these two vegetables, especially in nutrition and their impact on health.

Classification

Lettuce and cabbage are both layered, crunchy and often green vegetables, however they belong to separate families. Lettuce belongs to the Asteraceae family and the Lactuca genus, while cabbage is a part of the Brassicaceae family and the Oleracea species. Goodyear debit card check balance is closely related to broccoli, cauliflower, kale and Brussel sprouts.

Appearance

Both cabbage and lettuce have short stems, however lettuce leaves wrap each other giving lettuce a more oblong shape, whereas cabbages look more round. Lettuce also tends to have more chlorophyll, giving it a darker green colouring. Some variants of cabbages and lettuce can also be red or purple. 

Taste and Use

Lettuce, containing more water, has a weaker taste and no smell, as opposed to cabbages that have a strong taste and odor. Cabbage being crunchier, is often used in the kitchen in boiled or steamed forms, while lettuce is more commonly consumed raw.

Growing Conditions

These two vegetables also grow under different conditions. Lettuce is an annual plant that thrives in warmer climates, whereas cabbage is biannual and prefers cooler environments.

Varieties

Both lettuce and cabbages why is purple cabbage good for you various cultivars. These cultivars can differ by looks, taste and nutritional values.

The most common varieties of lettuce are looseleaf, Romaine or cos and iceberg or crisphead. Iceberg lettuce, that is the prevalent cultivar used in the United States, most resembles white cabbage by its appearance.

The most widely used varieties of cabbage are green, red or purple, Savoy and napa or Chinese cabbage. Brussel sprouts can also be considered to be small cabbages.

Nutrition

In this article we are using the nutritional values for Romaine lettuce and green cabbage.

Like most vegetables, lettuce and cabbage consist predominantly of water. The tougher texture of cabbages is a result of a lower water density. Lettuce consists of 95% water, whereas cabbage contains 92% of it.

Macronutrients and Calories

One serving of lettuce is equal to 36 grams, or one cup of shredded lettuce. A serving of cabbage, on the other hand, is only 23 grams or one average leaf.

Calories

Due to the higher density of macronutrients, cabbage contains more calories. g of cabbage contains 25 calories, whereas the same amount of lettuce has only Both lettuce and cabbage are low calorie foods.

Protein and Fats

Lettuce and cabbage contain approximately the same amount of protein. Lettuce is only slightly richer in protein with why is purple cabbage good for you of it in every g, while cabbage contains around g less of protein per g. Both lettuce and cabbage have some amounts of all essential amino acids.

Lettuce and cabbage are also similar in fat content. Lettuce only contains g more of it per g. The predominant fat type in lettuce are the preferable polyunsaturated fatty acids, when cabbage contains more saturated fatty acids. However a hundred gram of lettuce contains only g of fats.

Carbohydrates

Cabbage contains almost double the amount of carbohydrates that lettuce does, with g of it per g. Both vegetables, but especially cabbages, are rich in dietary fiber, that makes up about 45% of total carbohydrates.

The sugars found in lettuce are glucose and fructose. In addition to that, cabbage contains some sucrose and maltose.

Vitamins

Lettuce is an amazing source of vitamin A, containing over 50 times more of it than cabbages. Lettuce is also richer in vitamin K, vitamin E, vitamin B1, vitamin B2 and vitamin B3. One hundred grams of Romaine lettuce contains more than enough of the daily value of both vitamins A and K.

Cabbage, on the other hand, contains 4 times more of vitamin C and is also higher in vitamin B5, vitamin B6 and folate form of vitamin B9. A g of cabbage contains 41% of the daily value of vitamin C.

Both vegetables are completely absent in vitamin D, vitamin B12 and the folic form of vitamin B9.

Minerals

Lettuce is richer in minerals as well, being higher in iron, potassium, copper and phosphorus.

Cabbage is richer in calcium and lower in sodium.

Lettuce and cabbage contain equal amounts of magnesium and zinc.

Glycemic Index

In general, vegetables tend to have a low glycemic index. Lettuce and cabbage are not exceptions to this rule. 

Lettuce is estimated to have a slightly lower glycemic index of 32, while cabbage is said to have a GI equal to

Acidity

The acidity of both lettuce and cabbage can vary depending on environmental conditions and changes among cultivars. Lettuce and cabbage are slightly acidic foods.

The pH values of different lettuce varieties usually fall between to Lettuce grown in winter has a lower pH value, when compared to lettuce grown in the summer (1).

The pH value for cabbages can be in the range of to Green cabbages usually have a pH value of to (2).

Even though these vegetables are slightly acidic, they are not acid forming. Based on the potential renal acid load (PRAL), the acidity of lettuce ismaking it alkaline. The PRAL of cabbages has been calculated to be also alkaline. The PRAL shows the capacity of the food to produce acids or bases inside the organism.

Weight Loss

Vegetables are known for their positive effects in weight loss diets. Like most vegetables, lettuce and cabbage are also low calorie foods, rich in dietary fiber. Cabbage has more calories than lettuce, but it also has more than twice the amount of dietary fiber.

Increased vegetable consumption prevents long-term weight gain and provides further food-specific guidance amazon fresh cost the prevention of obesity, a primary risk factor for type 2 diabetes, cardiovascular diseases, cancers, and many other health conditions (3).

Cabbage and lettuce have been a part of the original low carb diet in the late 18th century and have not lost their importance in these kinds of diets since (4).

Red cabbage has been studied to suppress pancreatic enzymes, consequently reducing fat and sugar absorption from the gastrointestinal tract, as well as decreasing blood glucose levels after high-starch meals (5).

Cabbage Soup Diet

The cabbage soup diet is a 7 day low calorie, high fiber diet. As the why is purple cabbage good for you implies, this diet relies mainly on cabbage soup, although you can have other foods in limited amounts, mainly also vegetables or fruits.

Overall soup consumption has been associated with a lower dietary energy density and a better diet quality in why is purple cabbage good for you (6). However cabbage soup is an extreme form of a soup diet, and after the initial weight loss, the weight may be regained quickly.

Health Impact

Health Benefits

Cabbage and lettuce are both rich in certain macronutrients and phytochemicals that give these vegetables various beneficial properties. 

Cardiovascular Health

High intake of vegetables have been consistently associated with a reduced risk of cardiovascular disease. Cardiovascular disease mortality also has been found to have an inverse association with intake of total vegetables (7).

Particularly, cruciferous vegetables, such as cabbages, have been studied to promote cardiovascular health and overall longevity (8).

Research suggests that diets with nitrate rich foods, such as lettuce, may lower the risk of heart attack or stroke mortality (9).

Diabetes

Red lettuce has been researched to have the potential to improve metabolic syndromeconditions of fatty liver and glucose metabolism, expressing antidiabetic effects due to the polyphenols found within (10). Red varieties of both lettuce and cabbages tend to have the highest amounts of antioxidant polyphenols (11).

A study has demonstrated the potential of cabbage to control blood sugar and ameliorate oxidative stress of the liver (12).

In why is purple cabbage good for you, diabetes patients benefit from a diet high in vegetables and fruit (7).

Cancer

Most meta-analyses have found inverse associations between cruciferous vegetable intake, such as cabbage, and risk of bladder, breast, colorectal, endometrial, gastric, lung, ovarian, pancreatic, prostate, and renal cancer (13).

Red lettuce has also been found to have a significantly higher antitumor activity (14).

Downsides and Risks

Cabbage and lettuce have extremely few downsides, as long as they are grown in the right conditions and used in moderation.

The Dietary Guidelines for Americans recommend for adults to consume one and a half to two and a half cup-equivalents of dark-green vegetables per week as part of healthy meals (13).

Summary

Cabbage and lettuce are both low calorie vegetables with similar appearance but are unrelated to each other. Cabbage has a little more calories and is higher in carbs and dietary fiber. Lettuce, on the other hand, is richer in protein and fats. Lettuce also wins in the vitamin and mineral categories, containing more vitamin A, vitamin E, vitamin K, vitamins B1, B2, B3, also iron, potassium, copper and phosphorus. However cabbage is much richer in vitamin C, also containing larger amounts of vitamin B5, vitamin B6, folate and calcium. Cabbage is lower in sodium.

 Cabbage and lettuce possess beneficial qualities on cardiovascular health, diabetes, obesity and oncological diseases. Red cabbage and lettuce tend to have stronger antioxidant effects.

Both cabbage and lettuce are full of fiber, vitamins, minerals and are overall great for health. The final choice depends on personal preference,

Sources.

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Источник: mynewextsetup.us

Why is purple cabbage good for you -

Cabbage: Using & Storing

Are you new to cabbage? Learn more about it here, or keep reading to find out what we suggest you do to make the most of the harvest.

Using Cabbage

Cabbage is an incredibly versatile vegetable. In many regions of the world, cabbage is featured in a number of delicious, healthy and hearty dishes. Here are some tips for how to use cabbage.

  • Cut cabbages first into quarters and then diagonally across the wedge. Then, cut into thin slices for tossing raw into salads or cut a little thicker for steaming or boiling.
  • Eat cabbage raw or just lightly cooked. Overcooked cabbage may produce a strong odor and flavor.
  • Steam wedges of cabbage for minutes. Top with butter and a pinch of salt and pepper or even with grated cheese.
  • Purple cabbage is beautiful, decorative and tasty: add it to salads, pasta salads, fried rice, etc.
  • Cabbage is wonderful added to sautes and stir frys. It tastes great alongside peppers, onions, etc.
  • You can boil cabbage for five minutes with a chopped onion and add to mashed potatoes.
  • Cabbage leaves can be stuffed with any number of yummy ingredients and then baked to perfection.
  • Large cabbage leaves can replace a tortilla for light and summery wrap sandwiches.
  • Cabbage is well known in coleslaw. Chop finely or shred and then toss with shredded carrots and green onions. Add any other vegetables that you would like. Toss with a yogurt/mayonnaise dill dressing or a vinaigrette.

We suggest trying this unique recipe for a Hot and Sour Salad. Or keep it simple with a summer coleslaw.

Storing Cabbage

In many cold regions of the world, cabbage is well-loved precisely because it stores so well. In the depths of winter, when snow covers our gardens, it is a great thing to look to the cabbage in our fridges to provide some local, fresh green taste! Proper storage slows down the process of respiration of a cabbage. The faster the cabbage respires, the more quickly it breaks down and begins to spoil. Follow the tips below to successfully store your cabbage for winter consumption.

  • If you are harvesting your own cabbage from your garden or if you buy cabbage from the farmstand, make sure to leave all leaves on the head. The outer leaves of the cabbage head work to protect the inner and more tender leaves, especially helping with moisture retention.
  • Do not wash cabbage until you are ready to use it. Refrain from washing before storing.
  • Cabbage can store well in a hydrator drawer. You can put the cabbage in a plastic bag to help retain moisture but it isn’t totally necessary.
  • Handle your cabbage with care. If you use only a partial head, make sure to tightly wrap the remainder and put into the fridge. Try to minimize any bruising of your cabbages. Any kind of cell damage makes the cabbage go by more quickly and degrades the vitamin C content.
  • If cabbage is properly stored, it can last from 3 weeks to up to 2 months in your refrigerator. In optimum root cellar conditions, it can even last longer.

Enjoy cabbage, in every season!!

Source: “From Asparagus to Zucchini” by Madison Area Community Supported Agriculture Coalition, CCF staff

Storage TipsCooking TipsKitchen Skillscabbagequick & easysoupstorage

Источник: mynewextsetup.us

Lettuce vs Cabbage - Health impact and Nutrition Comparison

Introduction

Due to their similar appearance, lettuce and cabbage are often confused with each other, even though botanically, they have nothing in common. In this article, we will further discuss the similarities and differences between these two vegetables, especially in nutrition and their impact on health.

Classification

Lettuce and cabbage are both layered, crunchy and often green vegetables, however they belong to separate families. Lettuce belongs to the Asteraceae family and the Lactuca genus, while cabbage is a part of the Brassicaceae family and the Oleracea species. Cabbage is closely related to broccoli, cauliflower, kale and Brussel sprouts.

Appearance

Both cabbage and lettuce have short stems, however lettuce leaves wrap each other giving lettuce a more oblong shape, whereas cabbages look more round. Lettuce also tends to have more chlorophyll, giving it a darker green colouring. Some variants of cabbages and lettuce can also be red or purple. 

Taste and Use

Lettuce, containing more water, has a weaker taste and no smell, as opposed to cabbages that have a strong taste and odor. Cabbage being crunchier, is often used in the kitchen in boiled or steamed forms, while lettuce is more commonly consumed raw.

Growing Conditions

These two vegetables also grow under different conditions. Lettuce is an annual plant that thrives in warmer climates, whereas cabbage is biannual and prefers cooler environments.

Varieties

Both lettuce and cabbages have various cultivars. These cultivars can differ by looks, taste and nutritional values.

The most common varieties of lettuce are looseleaf, Romaine or cos and iceberg or crisphead. Iceberg lettuce, that is the prevalent cultivar used in the United States, most resembles white cabbage by its appearance.

The most widely used varieties of cabbage are green, red or purple, Savoy and napa or Chinese cabbage. Brussel sprouts can also be considered to be small cabbages.

Nutrition

In this article we are using the nutritional values for Romaine lettuce and green cabbage.

Like most vegetables, lettuce and cabbage consist predominantly of water. The tougher texture of cabbages is a result of a lower water density. Lettuce consists of 95% water, whereas cabbage contains 92% of it.

Macronutrients and Calories

One serving of lettuce is equal to 36 grams, or one cup of shredded lettuce. A serving of cabbage, on the other hand, is only 23 grams or one average leaf.

Calories

Due to the higher density of macronutrients, cabbage contains more calories. g of cabbage contains 25 calories, whereas the same amount of lettuce has only Both lettuce and cabbage are low calorie foods.

Protein and Fats

Lettuce and cabbage contain approximately the same amount of protein. Lettuce is only slightly richer in protein with g of it in every g, while cabbage contains around g less of protein per g. Both lettuce and cabbage have some amounts of all essential amino acids.

Lettuce and cabbage are also similar in fat content. Lettuce only contains g more of it per g. The predominant fat type in lettuce are the preferable polyunsaturated fatty acids, when cabbage contains more saturated fatty acids. However a hundred gram of lettuce contains only g of fats.

Carbohydrates

Cabbage contains almost double the amount of carbohydrates that lettuce does, with g of it per g. Both vegetables, but especially cabbages, are rich in dietary fiber, that makes up about 45% of total carbohydrates.

The sugars found in lettuce are glucose and fructose. In addition to that, cabbage contains some sucrose and maltose.

Vitamins

Lettuce is an amazing source of vitamin A, containing over 50 times more of it than cabbages. Lettuce is also richer in vitamin K, vitamin E, vitamin B1, vitamin B2 and vitamin B3. One hundred grams of Romaine lettuce contains more than enough of the daily value of both vitamins A and K.

Cabbage, on the other hand, contains 4 times more of vitamin C and is also higher in vitamin B5, vitamin B6 and folate form of vitamin B9. A g of cabbage contains 41% of the daily value of vitamin C.

Both vegetables are completely absent in vitamin D, vitamin B12 and the folic form of vitamin B9.

Minerals

Lettuce is richer in minerals as well, being higher in iron, potassium, copper and phosphorus.

Cabbage is richer in calcium and lower in sodium.

Lettuce and cabbage contain equal amounts of magnesium and zinc.

Glycemic Index

In general, vegetables tend to have a low glycemic index. Lettuce and cabbage are not exceptions to this rule. 

Lettuce is estimated to have a slightly lower glycemic index of 32, while cabbage is said to have a GI equal to

Acidity

The acidity of both lettuce and cabbage can vary depending on environmental conditions and changes among cultivars. Lettuce and cabbage are slightly acidic foods.

The pH values of different lettuce varieties usually fall between to Lettuce grown in winter has a lower pH value, when compared to lettuce grown in the summer (1).

The pH value for cabbages can be in the range of to Green cabbages usually have a pH value of to (2).

Even though these vegetables are slightly acidic, they are not acid forming. Based on the potential renal acid load (PRAL), the acidity of lettuce is , making it alkaline. The PRAL of cabbages has been calculated to be also alkaline. The PRAL shows the capacity of the food to produce acids or bases inside the organism.

Weight Loss

Vegetables are known for their positive effects in weight loss diets. Like most vegetables, lettuce and cabbage are also low calorie foods, rich in dietary fiber. Cabbage has more calories than lettuce, but it also has more than twice the amount of dietary fiber.

Increased vegetable consumption prevents long-term weight gain and provides further food-specific guidance for the prevention of obesity, a primary risk factor for type 2 diabetes, cardiovascular diseases, cancers, and many other health conditions (3).

Cabbage and lettuce have been a part of the original low carb diet in the late 18th century and have not lost their importance in these kinds of diets since (4).

Red cabbage has been studied to suppress pancreatic enzymes, consequently reducing fat and sugar absorption from the gastrointestinal tract, as well as decreasing blood glucose levels after high-starch meals (5).

Cabbage Soup Diet

The cabbage soup diet is a 7 day low calorie, high fiber diet. As the name implies, this diet relies mainly on cabbage soup, although you can have other foods in limited amounts, mainly also vegetables or fruits.

Overall soup consumption has been associated with a lower dietary energy density and a better diet quality in adults (6). However cabbage soup is an extreme form of a soup diet, and after the initial weight loss, the weight may be regained quickly.

Health Impact

Health Benefits

Cabbage and lettuce are both rich in certain macronutrients and phytochemicals that give these vegetables various beneficial properties. 

Cardiovascular Health

High intake of vegetables have been consistently associated with a reduced risk of cardiovascular disease. Cardiovascular disease mortality also has been found to have an inverse association with intake of total vegetables (7).

Particularly, cruciferous vegetables, such as cabbages, have been studied to promote cardiovascular health and overall longevity (8).

Research suggests that diets with nitrate rich foods, such as lettuce, may lower the risk of heart attack or stroke mortality (9).

Diabetes

Red lettuce has been researched to have the potential to improve metabolic syndromeconditions of fatty liver and glucose metabolism, expressing antidiabetic effects due to the polyphenols found within (10). Red varieties of both lettuce and cabbages tend to have the highest amounts of antioxidant polyphenols (11).

A study has demonstrated the potential of cabbage to control blood sugar and ameliorate oxidative stress of the liver (12).

In general, diabetes patients benefit from a diet high in vegetables and fruit (7).

Cancer

Most meta-analyses have found inverse associations between cruciferous vegetable intake, such as cabbage, and risk of bladder, breast, colorectal, endometrial, gastric, lung, ovarian, pancreatic, prostate, and renal cancer (13).

Red lettuce has also been found to have a significantly higher antitumor activity (14).

Downsides and Risks

Cabbage and lettuce have extremely few downsides, as long as they are grown in the right conditions and used in moderation.

The Dietary Guidelines for Americans recommend for adults to consume one and a half to two and a half cup-equivalents of dark-green vegetables per week as part of healthy meals (13).

Summary

Cabbage and lettuce are both low calorie vegetables with similar appearance but are unrelated to each other. Cabbage has a little more calories and is higher in carbs and dietary fiber. Lettuce, on the other hand, is richer in protein and fats. Lettuce also wins in the vitamin and mineral categories, containing more vitamin A, vitamin E, vitamin K, vitamins B1, B2, B3, also iron, potassium, copper and phosphorus. However cabbage is much richer in vitamin C, also containing larger amounts of vitamin B5, vitamin B6, folate and calcium. Cabbage is lower in sodium.

 Cabbage and lettuce possess beneficial qualities on cardiovascular health, diabetes, obesity and oncological diseases. Red cabbage and lettuce tend to have stronger antioxidant effects.

Both cabbage and lettuce are full of fiber, vitamins, minerals and are overall great for health. The final choice depends on personal preference,

Sources.

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Article author photo Victoria Mazmanyan
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Image: iStock

It is rich in vitamin C, potassium and phosphorous. But many people avoid this vegetable because of its unpleasant odor. Cabbage, as it is commonly known, may not be your favorite but not including it in your diet would be a mistake.

The vegetable has an impressive nutrient profile that makes it an important part of your pregnancy diet. But can too much of it be too bad for you and your baby? Here, MomJunction tells you if it is safe to eat this vegetable during pregnancy, its benefits and how to consume it.

Is It Safe To Eat Cabbage During Pregnancy?

Yes, it is safe to eat cabbage during pregnancy as it is rich in nutrients and offers numerous health benefits (1). Cooked cabbage is always safer than raw cabbage leaves as it minimizes the risk of food-borne diseases (2).

Raw cabbage may contain microbes that could result in food-borne diseases such as listeria infections, which can cause premature birth, miscarriage and also stillbirth (3).

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Cooked cabbage is safe to eat and can be included in your pregnancy diet. It also offers a few health benefits for pregnant women.

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What Are The Health Benefits Of Cabbage During Pregnancy?

Here are a few benefits of including cabbage in your pregnancy diet.

  1. Good for digestion: Cabbage contains a high amount of dietary fiber, which helps regulate bowel movement and digestion (4). Constipation is one of the common problems of pregnancy, and a regular diet, including cabbage, can mitigate it.
  1. Improves DNA health: Cabbage is a rich source of folate or folic acid, which is essential for building up the fetal DNA. It, therefore, helps in protecting your baby from neural tube congenital deformities (5).
  1. Low in calories: Cabbage is a low-calorie food (6) and thus helps manage weight during pregnancy. So, if you want to gain minimal weight during pregnancy, include cabbage in your diet.

[Read: Eating Broccoli During Pregnancy]

  1. Prevents gestational diabetes: The high dietary fiber content in cabbage manages blood sugar levels and lowers the risk of gestational diabetes (7).
  1. Anticancer agents: Purple cabbage contains anticancer agents called anthocyanins (8).
  1. Improves bone health and immunity: Cabbage contains healthy levels of vitamin K and vitamin C. While vitamin K makes bones stronger (9), vitamin C helps in improving immunity (10).
  1. Manages blood pressure: Cabbage is rich in electrolytes and minerals such as iron, calcium, potassium, magnesium, and phosphorus that play a key role in regulating blood pressure and heart rate (11).
  1. Lowers the risk of pregnancy anemia: Iron deficiency in pregnancy can lead to anemia. Regular consumption of iron-rich cabbage helps prevent that (12).
  1. Cabbage leaves for pregnancy edema: Cabbage leaves are useful for drawing out the excess liquid from the body. It is therefore helpful in reducing swelling, which happens during and after pregnancy. Wrapping cabbage leaves around the swollen areas helps ease the pain and discomfort. Change the leaves once they turn wet and repeat it twice a day. It also helps reduce breast engorgement after delivery (13).

That is not all. Cabbage is also rich in several other nutrients that are essential during pregnancy. Read on to know.

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What Is The Nutritional Value Of Cabbage?

According to the USDA, the nutrition present in g of raw cabbage is as follows (14):

NutrientQuantity
Calories25kcal
Carbohydratesg
Proteing
Fiberg
Fatg
Vitamins
Vitamin A98IU98IU
Vitamin Cmg
Vitamin K76mcg
Folate43mcg
Pyridoxinemg
Niacinmg
Riboflavinmg
Thiaminmg
Electrolytes
Potassiummg
Sodium18mg
Minerals
Calcium40mg
Ironmg
Magnesium12mg
Zincmg
Phosphorus26mg

g=grams; mg=milligrams; mcg=micrograms

Although nutritious, cabbage can pose some risks when taken in excess amounts.

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What Are The Risks Of Consuming Cabbage During Pregnancy?

Following are some side-effects of cabbage, if consumed too much:

  1. Leads to gas formation: Over consumption might lead to flatulence, severe gas and abdominal pain. Therefore, it is better to limit your intake of cabbage if you are prone to gas problems (15).
  1. Aggravates thyroid problems: Cabbage is a goitrogenic food, which means it interferes with the thyroid gland functioning. Wash, boil and cook the cabbage properly to reduce its goitrogenic effect (16).

Another way to minimize the risks of eating cabbage is to pick the right variety of this vegetable.

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[Read: Benefits Of Sauerkraut In Pregnancy]

How To Choose A Perfect Cabbage?

Keep the below points in mind while buying cabbage:

  • Go for fresh cabbages with no limp or wilted leaves, black or brown blemishes or spots.
  • The head of the cabbage should be compact and large with tender green layers of leaves.
  • The bottom should not be separate from the stem, and the leaves must be intact.
  • When you hold a cabbage, it should feel heavy.
  • In red or green cabbages, the leaves are compact and tightly furled. But the other varieties such as Savoy and Napa cabbage have softer leaves, and they are not tightly furled.

So, if you are not fond of the green variety, is it a good idea to include purple cabbage in your pregnancy diet?

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Green Vs. Red/ Purple Cabbage – Which Is The Healthier One?

There are almost varieties of cabbage in the world. Among them, red and green are the popular varieties. Though both are nutritious, they are not the same.

PropertyGreen (white) cabbageRed or purple cabbage
Vitamin C (one cup serving)Provides 47% of RDAProvides 85% of RDA
Vitamin A (one cup serving)Provides 3% of RDAProvides 33% of RDA
Vitamin K (one cup serving)Provides 57% of RDAProvides 28% of RDA
Iron (one cup serving)Provides mgProvides mg
AnthocyaninsNot foundThey are present in this due to the color of the cabbage and have antioxidant properties
LeavesWide-fan like leaves with a rubbery textureSmaller and denser leaves
Eating optionsUsed in stir-fries, braises, soups, and rollsUsed in Coleslaw and leafy green salads

Ideally, it is best to include both varieties in your diet for maximum benefit. However, it is essential to know how to consume either variety safely.

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Safe Ways To Consume Cabbage In Pregnancy

  • You can consume steamed, boiled, sautéed and roasted cabbage.
  • Choose organic varieties over raw or stuffed cabbage varieties as they can reduce the risk of food-borne illnesses.
  • Also, cooking cabbage for prolonged periods is not advisable as it alters the nutritional value of the vegetable.
  • Make sure to wash and cook it thoroughly to remove the toxins and microbes.
  • Do not buy shredded or halved cabbage as the vitamin C content reduces once it is cut.

Here are some simple ways to include cabbage in your pregnancy diet.

  • Roast chopped cabbage and drizzle it with olive oil, minced garlic and cracked black pepper.
  • Add to any stew or soup while cooking.
  • Add boiled cabbage to a fresh leafy salad.

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[Read: Spinach During Pregnancy]

A few cabbage recipes to add to your menu

1. Cabbage soup

This warm soup can relieve cold during pregnancy.

Image: Shutterstock

You will need:

  • ½ cabbage, finely chopped
  • ½ onion, chopped
  • g tomatoes, chopped
  • 3tbsp olive oil
  • 2l water
  • 2 cloves garlic, finely chopped
  • 1/2tsp black pepper, freshly minced
  • 1tsp salt

How to:

  1. Heat olive oil in a large saucepan.
  2. Add onion, garlic and cook for five minutes.
  3. Add water, salt, and pepper and bring it to boil.
  4. While the water is boiling, add cabbage and bring it to simmer until it wilts.
  5. Add tomatoes, let them boil.
  6. Simmer for 15 to 30 minutes while stirring continuously.

Preparation time: 55min
Servings: 8

2. Cabbage pancakes

A simple dish that can be prepared in a jiffy.

Image: Shutterstock

You will need:

  • 1 cup cabbage, grated
  • ½ cup Bengal gram flour
  • 1 onion, chopped
  • 2 green chilies, chopped
  • ½tsp cumin seeds, crushed
  • 1tsp turmeric
  • ½tsp ginger, grated
  • 2tbsp coriander, chopped
  • Salt to taste

[Read: Eating Cauliflower While Pregnant]

How to:

  1. Add all the ingredients in a large bowl and mix them using water to make a thick batter.
  2. Heat the non-stick pan and apply some oil.
  3. Add one-quarter of batter on it.
  4. Flip it so that both sides of the pancakes are cooked until golden brown.
  5. Take off the pan and serve hot with pickle or ketchup.

Preparation time: 5min
Servings: 4

If you dislike or are allergic to cabbage, check with your doctor before giving it a try. Experimenting with your diet during these important months is not recommended.

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Frequently Asked Questions

1. How much fiber does cabbage provide?

One cup serving of chopped cabbage offers two grams of fiber, which constitutes 9% of recommended daily value of 25 grams fiber (17).

2. Can thyroid patients eat cabbage?

Cabbage is a goitrogenic food which interferes with thyroid functioning. It can block the thyroid potential to utilize iodine which otherwise helps in the normal functioning of the gland. You should avoid cabbage if you are having hypothyroidism as it can further slow down the hormone production (18).

3. Does cabbage cause constipation during pregnancy?

Cabbage contains dietary fiber, which is pivotal in improving the bowel activity. In fact, it bulks up the stool, which makes it a great food for constipation (19).

4. Can you eat coleslaw when pregnant?

Coleslaw is a salad containing finely shredded raw cabbage along with other vegetables, mayonnaise or vinaigrette (21). It is good to avoid coleslaw during pregnancy as it contains raw cabbage and can trigger food poisoning, which can put the unborn baby at risk (20).

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[Read: Foods To Avoid During Pregnancy]

Whether it is green cabbage or any other variant of this nutrient-rich vegetable, it must be included in your pregnancy diet. Just make sure that you choose the right variety and consume it in a way that keeps you and your unborn child safe and healthy.

Is cabbage a part of your pregnancy diet? Tell us how you consume it in our comments section.

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Celebrity nutrition advisor Dr. Shikha Sharma has founded Dr. Shikha’s Nutrihealth in Dr. Shikha has done her MBBS from Maulana Azad Medical College and her organization, Dr. Shikha's NutriHealth, has over 50 Ayurveda experts and nutritionists who provide consultation services to the clients. The Nutrihealth expert team handles weight loss/weight gain, PCOS, thyroid, diabetes, cholesterol, post-pregnancy weight loss and more

Swati Patwal is a clinical nutritionist and toddler mom with over eight years of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children. Then she worked as a nutrition faculty and clinical nutrition coach in different organizations. Her interest in scientific writing more

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50 Best Healthy Cabbage Recipes You Need to Try Tonight

We love a good cabbage dish, and apparently, we are not alone. According to a poll done by One Poll on behalf of Dr. Praeger, cabbage is on the list of America's Favorite Vegetables, with 84% of people giving cabbage their seal of approval. And this is no surprise. The cruciferous vegetable, which has been cultivated for over 4, years, can be prepared in so many different ways. From baked cabbage casseroles to nutrient-rich cabbage smoothies, there really is something for everyone.

If you are not already piling your plate high with this leafy green, then these dishes may just make you a cabbage convert. Read ahead for 50 of the best cabbage recipes that you need to try. Plus, see how many of The Healthiest Foods on the Planet you include in your diet.

Vegetarian cole slaw

Forego store-bought coleslaw, which is usually drenched in mayo and high in added sugars, for this vegetarian version. Dijon mustard and plain Greek yogurt take the place of mayo in this easy-to-make recipe which tastes great piled onto a sandwich or served as a barbecue side.

Get our recipe for Easy Healthy Coleslaw.

Sign up for our newsletter for more healthy recipes and food news. 

cooked cabbage wedges on a baking sheet

This incredibly simple recipe, which takes just minutes to prepare, only calls for a few ingredients—cabbage, olive oil, salt, pepper, and cooking spray. Dress it up with some creamy salad dressing and serve it alongside grilled chicken or baked salmon for a healthy, yet delicious, meal.

Get our recipe for Roasted Cabbage.

shawarma roasted cabbage wedges

You may be familiar with chicken shawarma, but have you ever given cabbage shawarma a go? This tasty recipe, which calls for green cabbage, avocado oil, and a smoky spice blend, makes for a perfect vegan-friendly dinner dish.

Get the from The Minimalist Baker.

cabbage roll soup

This comforting cabbage roll soup is packed with lean ground beef, carrots, white rice, and parsley, that all simmer together to create an unforgettable, savory taste. It is a great dish to enjoy during the cooler months when the temperatures begin to drop.

Get the recipe from Cooking Classy.

RELATED: 20 Best Slow Cooker Soup Recipes

cabbage beef bundles

The next time you are at the grocery store be sure to pick up a head (or two) of green cabbage to make these kid-approved cabbage and beef bundles. Pre-made crescent rolls are stuffed with Napa cabbage, ground beef, and shredded cheddar cheese, to create a dish that works as an appetizer, a main, or even a side.

Get the recipe from Taste and Tell Blog.

RELATED: 31 Healthy Breakfast Recipes Your Kids Will Love

thai-mango-cabbage-wraps

Crisp cabbage leaves are piled high with sweet mango pico salsa and crispy tofu to create a healthy meal that is low in carbs but high in flavor. Be sure to not skip out on the homemade peanut sauce—the vinegar and agave blended into it give the dish an extra added zing.

Get the recipe from Cookie and Kate.

RELATED: Secret Side Effects of Eating Mango, Says Dietitian

spicy ranch chopped chicken cabbage salad

If you are a fan of chopped salads brimming with fresh ingredients then you need to give this recipe a try. Made using chopped green cabbage, roasted pepitas, and juicy, marinated chicken, this salad will be the highlight of any meal.

Get the recipe from Ambitious Kitchen.

warm apple cabbage salad

If you have a spare 20 minutes, then you have enough time to throw together this warm apple cabbage salad. Made using wilted cabbage tossed in an apple cider and Dijon mustard dressing, this recipe can be dressed up in many easy ways. For instance, you can toss in some chopped nuts, crumbled goat cheese, or diced chicken for a protein boost.

Get the recipe from Inspired Taste.

RELATED: 25 Delicious Apple Recipes That are Perfect for Fall

five ingredient cabbage casserole

This 5-ingredient cabbage casserole recipe outdoes itself in both the flavor and convenience department. All you need to recreate this too-good-to-miss dish is a head of cabbage, ground turkey, rice, condensed tomato soup, and grated cheese.

Get the recipe from The Seasoned Mom.

RELATED: We Tasted 9 Tomato Soups & This Is the Best

cabbage carrot pancakes

This recipe for cabbage and carrot pancakes is a delicious vegan spin on okonomiyaki, savory Japanese pancakes that are often enjoyed as street food in Osaka. To make your own at home all you need is cabbage, chopped vegetables, chickpea flour, and seasoning.

Get the recipe from Vegan Richa.

sesame cabbage fritters

These sesame cabbage fritters, which are made using shredded cabbage, eggs, and cassava flour, taste amazing served with the recipe's accompanying maple and soy dipping sauce.

Get the recipe from Foraged Dish.

spicy tofu cabbage pad thai

In this version of pad thai, traditional noodles are swapped out for spiralized cabbage. This dish calls for sauteed tofu, but feel free to add in any protein of your choice, such as marinated chicken or seasoned fish.

Get the recipe from Inspiralized.

atakilt wat

This incredible Ethiopian recipe, which is free of dairy, eggs, and gluten, takes ho-hum cabbage to new heights. Seasoned with fragrant spices, such as cardamom, cloves, and cumin, Atakilt Wat is scrumptious served alongside injera, which is a spongy Ethiopian flatbread made from teff flour, or piled high onto a bed of wilted greens.

Get the recipe Vegan Richa.

grilled cabbage salad

If you have never grilled cabbage then you must try out this recipe because you are missing out! Smoky, seared red and green cabbage meets their match when grilled sesame chicken, roasted crushed peanuts, and a lime vinaigrette dressing is added in.

Get the recipe from Heartbeet Kitchen.

RELATED: 30 Foods That Taste so Much Better Grilled

miso mango chicken salad cabbage wraps

Mayo-free chicken salad is combined with chopped mangoes, miso paste, and diced cherry tomatoes, in these cabbage wraps that scream flavor. Enjoyed with a side of soup or alone, this recipe makes for a great light lunch or dinner.

Get the recipe from Cotter Crunch.

cabbage stir fry

If you are looking for a low-carb dish that doesn't skimp on any of the flavor, then look no further than this cabbage stir fry recipe that takes just under half an hour to make. Seasoned with zesty garlic, bright ginger, and savory soy sauce, this noodle-free stir fry is both healthy and delicious.

Get the recipe from Wellplated.

chicken cabbage soup

What better way to usher in soup season than by making this tasty chicken cabbage soup that has just a minute prep time? This steamy dairy- and sugar-free soup is overflowing with hearty ingredients, such as carrots, cooked chicken, and earthy cabbage.

Get the recipe from Oatmeal with a Fork.

RELATED: 15 Genius Ways to Cook With Canned Soups

cashew chicken cabbage cups

This paleo cashew cabbage cup recipe, which can be put together in just 30 minutes, makes for a great protein-packed meal that is teeming with both spice and texture.

Get the recipe from Foraged Dish.

cabbage egg drop soup

Is there any better feeling than cozying up on the couch with a steamy bowl of soup and your favorite show? The next time you need a soup for your Friday Netflix night, be sure to try out this recipe. Made using vegetable broth, Napa cabbage, ground ginger, and whisked eggs, this dish is both comforting and satisfying.

Get the recipe from Gimme Some Oven.

ham and cabbage soup

Loaded with diced onions, carrots, cabbage, and cubed lean ham steak, this savory soup recipe pairs well with grilled cheese sandwiches and crisp salads.

Get the recipe from Inspired Taste.

RELATED: 31 Best Healthy Instant Pot Soup Recipes for Weight Loss

crockpot corned beef cabbage

The next time you make corned beef and cabbage, don't waste time toiling away at the stovetop or oven. Instead, just toss all your ingredients into a crockpot and let your slow cooker work its magic.

Get the recipe from Foodie Crush.

brisket tacos shredded cabbage

Shredded red cabbage makes an unexpected, but incredibly flavorful, appearance in this tasty brisket taco recipe. Made using juicy beef brisket, sweet corn, crumbled queso fresco, and beer (yes, beer), this dish is the perfect meal to enjoy during your next Taco Tuesday.

Get the recipe from How Sweet Eats.

RELATED: The Unhealthiest Restaurant Tacos—Ranked

slow cooked cabbage patch soup

This wonderfully nourishing slow cooker cabbage soup features lean ground beef, celery, carrots, red kidney beans, and canned crushed tomatoes. A good source of fiber, this soup tastes great with crusty buttered sourdough.

Get the recipe from The Seasoned Mom.

grilled cabbage steaks

Warm cabbage steaks, garnished with green onions and drizzled with ranch dressing, make an excellent side to any meal. An added bonus is that they can be prepped and cooked in as little as 30 minutes.

Get the recipe from Diethood.

RELATED: 35+ Sheet Pan Recipes That Are Beyond Easy to Make

citrusy cabbage slaw

Served atop juicy burgers or mixed into protein-rich rice bowls, this cabbage slaw can be enjoyed in countless ways. Hint: If you like your cabbage sliced super thin, this recipe recommends using a mandolin which can help achieve this.

Get the recipe from Minimalist Baker.

cabbage mango slaw

This crunchy cabbage mango slaw, which features tasty ingredients such as zesty orange juice, juicy mangos, and spicy jalapeno, is bursting with island flavors. This recipe is both easy to make and enjoy.

Get the recipe from Feasting at Home.

corned beef cabbage grilled cheese

This innovative recipe takes a classic St. Patrick's Day meal and turns it into one of the most delicious sandwiches you may ever eat. Stuffed with salty corned beef, cabbage, and cheese, this sandwich will have your guests asking for seconds.

Get the recipe from Wellplated.

RELATED: 8 Best Fast-Food Sandwiches for Weight Loss

andre heimanns hungarian cabbage strudel

A remake of the popular strudel available at the adorable André Hungarian Bakery in Queens, New York, this delicious flaky pastry is the perfect way to start or end any day.

Get the recipe from The Wednesday Chef.

dump bake corned beef cabbage

Corned beef brisket, white pearl onions, beef broth, and diced potatoes are all thrown into a crockpot to create some of the best corned beef and cabbage dinners around. Hint: Use Guinness in place of the broth if you want to create a more rich, full-bodied flavor.

Get the recipe from The Seasoned Mom.

easy pickled red cabbage

You only need a few easy-to-find ingredients to make some of the best pickled red cabbage around. Added into salads or served atop tacos, red cabbage not only adds taste and texture but is a healthy addition to any meal. According to research, all cabbage varieties are high in vitamin C and are also a great source of fiber. ​​

Get the recipe from Live Eat Learn.

braised red cabbage

This German-influenced red cabbage recipe brings to life this popular vegetable by incorporating onion, Granny Smith apples, a little bacon fat, and cider vinegar. This tangy dish tastes great heaped onto grilled hot dogs, with roasted chicken, or alongside baked fish.

Get the recipe from The Seasoned Mom.

napa cabbage salad

This colorful recipe calls for fresh ingredients, such as Napa cabbage, scallions, carrots, and red pepper, that can all be picked up at your local farmer's market. The best part? This salad will stay for at least a day or two in the refrigerator even after it is dressed.

Get the recipe from Blissful Basil.

savoy cabbage breakfast burrito

What better way to start your day than with these cabbage breakfast burritos? Made using smashed avocado, bacon, sweet potato, and scrambled eggs, all stuffed into Savoy cabbage leaves, this tasty morning treat will have you feeling satisfied for hours.

Get the recipe from Inspiralized.

RELATED: The Secret Trick to Making the Perfect Breakfast Burrito

cabbage lentil soup

Packed with both protein and fiber, this recipe takes traditional lentil soup and adds some "je ne sais quoi" to it. For instance, ingredients such as apple cider vinegar, cabbage, and white miso paste, help make this lentil soup flavor profile more multidimensional.

Get the recipe from Eating Bird Food.

easy vegan kimchi

Always have mouth-watering kimchi on hand with this simple recipe that calls for just a handful of ingredients. This rendition is free of fish sauce, making it the perfect recipe for vegans to whip up on a dime.

Get the recipe from Minimalist Baker.

instant pot indian cabbage and peas

Warming spices, such as curry, green chili, minced garlic, and turmeric, transform finely chopped green cabbage into a delicious side that can be enjoyed with rice, meat, and more.

Get the recipe from Vegan Richa.

RELATED: 31 Best Healthy Instant Pot Soup Recipes for Weight Loss

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In this fast-growing world, taking care of one’s body and mind has become extremely essential. This can be only achieved through the food we consume and the kind of lifestyle that we adopt. One of the best foods that we can consume for gaining a high amount of nutrition and vitamins is purple cabbage.

Purple cabbage is similar to green cabbage in terms of its taste. There are numerous purple cabbage benefits such as an increase in bone strength and a healthy heart. Moreover, it also helps in reducing inflammation and may reduce the risk of acquiring cancer.

Therefore, before any further adieus, let’s dive straight into the benefits of purple cabbage for men.

8 Amazing purple cabbage benefits for men

These are the the 8 amazing benefits of purple cabbage for men as under:

benefits of purple cabbage for men
  • Highly nutritious content

Purple cabbage contains a lot of nutrients, vitamins, and minerals. And guess what? It is also low in calories, that is, it contains only 28 grams of calories. In addition to this, it contains the necessary proteins, carbs, fiber, vitamins, potassium, and riboflavin.

It is also a great storehouse of iron, calcium, magnesium, phosphorus, copper, and zinc.

  • Great source of antioxidants

Due to its high content of antioxidants and other essential chemicals, purple cabbage aids in cellular damage. The antioxidants of purple cabbage include vitamin C and carotenoids, even more than green cabbage.

According to research, purple cabbage contains a times higher amount of antioxidants than green cabbage. In addition to this, purple cabbage is also a great source of sulforaphane, a sulfur-rich chemical, which helps in strengthening your heart and also help you combat cancer, with its anti-cancer properties.

  • Helps in reducing inflammation

Due to the presence of sulforaphane in purple cabbage, as mentioned earlier, purple cabbage is known to reduce any type of inflammation in the body, which could lead to other diseases. Moreover, the inflammation can also be reduced drastically if the leaves of the cabbage are applied topically.

For instance, if a person is suffering from arthritis, and if he wraps his knees with the cabbage leaves at least once a day, experiences less pain within four weeks. Not only inflammation, but cabbage helps in reducing any pain, swelling and also ensures healthy blood flow in the body.

These cabbages are purple due to the presence of more than 36 types of anthocyanins which are flavonoid antioxidants. In addition to the color, these anthocyanins are also known for supporting the health of an individual’s heart.

Moreover, eating high anthocyanin food can also help in reducing your blood pressure levels and lower the risk of acquiring any heart disease.

benefits of purple cabbage for men
  • Increases the strength of your bones

Due to the presence of vitamins C and Kalong with calcium, manganese, and zinc, it helps in benefitting your bones and increases their strength. It is also rich in vitamin K1, which is especially rich in leafy greens and healthy vegetables.

Vitamins K1 and K2 also help in maintaining the strength of your bones and improving the quality. Although purple cabbage contains a high amount of vitamins that are necessary to maintain and improve your bone health, more research is still required in this area.

  • Helps in preventing certain cancers

Due to the high content of sulforaphane and anthocyanins in purple cabbage, it is known for protecting against certain types of cancers. Sulforaphane and anthocyanins are known to possess some cancer-fighting properties.  

According to research conducted by some health experts, it was revealed that eating green leafy vegetables such as cabbage can help reduce the risk of colon cancer by 20%. Not only colon cancer, but there is also a reduced risk of breast cancer which is linked to consuming high green and leafy vegetables.

There is also sufficient evidence supporting the fact that sulforaphane contains cancer-fighting cells which can prevent them from growing and spread in the body. Anthocyanins, which are available in red, blue, and purple fruits, also have a role to play in fighting cancer cells. Although anthocyanins and sulforaphane are proved to have anti-cancer effects in the body, more human research is required in this area.  

  • Helps in escalating the metabolic activities

As mentioned earlier, purple cabbage helps in reducing inflammation in the gut and also escalates metabolic activities to induce proper digestion.

In addition to this, purple cabbage also helps in lowering intestinal mucositis, which is a medical condition where lesions often occur in the intestines. Intestinal mucositis generally occurs as a side effect of cancer treatment.

purple cabbage benefits

Moreover, purple cabbage also contains the right amount of fiber, which helps in cleaning your gut and helps in the digestion of food. Fiber helps in reducing the risk of constipation and as cabbage contains 70% of fiber which adds bulk to your stools, it aids in moving the food out of your body easily.

The remaining bacteria help in maintaining your gut clean through the production of short-chain fatty acids by the healthy bacteria. These short-chain fatty acids also aid in reducing Crohn’s disease and bowel syndrome.

No matter how beneficial purple cabbage is for maintaining a healthy gut, the studies are still outdated and more research is still required in this area.  

  • Can be easily added to your diet

Purple cabbage is considered to be one of the most versatile vegetables which can be eaten raw, cooked and can also be used in a variety of dishes and mixed along with salads. For example, you can mix the leaves of purple cabbage with apples, vinegar, carrots, and beets, accompanied by red wine.

Apart from eating it in raw form, you can also eat them by roasting or in a sautéed form. If you are roasting it, then you can always accompany it with meats or beans. Not only that, it can be one of the best garnishes which can be used along with soups, salads, and various other dishes.

So, long story short, as there are a plethora of purple cabbage benefits and it is one of the versatile vegetables which can go along with any food dish, you cannot ask for a better healthier option.  

Источник: mynewextsetup.us

When You Eat Red Cabbage Every Day, This Is What Happens

Cabbage has a bit of a reputation as a boring vegetable. But perhaps that notion should be applied only to plain, green cabbage because nothing livens up a plate like it being bright purple. In fact, it's sometimes difficult to believe that red cabbage is grown naturally and isn't a manmade creation. Red cabbage is used to color coleslaws and salads but is also used as the primary ingredient in dishes such as braised red cabbage (via Delia Online) and red cabbage sauerkraut (via The Spruce Eats). 

To take in the health benefits of the vegetable, some people even feed cabbage through a juicer and drink it (via Everyday Health Recipes). In the same brassica family as vegetables such as cauliflower, Brussels sprouts, broccoli, and kale, it's full of vitamins and nutrients and can have a positive set of effects on the body if eaten long-term (via Encyclopedia Britannica). Here's what happens if you eat red cabbage every day. 

Источник: mynewextsetup.us

Superfood Spotlight: Red Cabbage

THE “WHAT”

Red cabbage is a dark purplish/red, cruciferous veggie that is tasty raw, cooked, or fermented #ProbioticsGalore! It’s also known as purple cabbage, red kraut, or even blue kraut (after being prepared with heat). Of the two cabbage varieties, red cabbage is a bit more peppery, smaller, and denser than green cabbage heads. The purple color comes from the pH levels of the soil in which it’s grown as well as the pigment that comes from the nutritionally valuable anthocyanins it contains.

THE “WHY”

Eat the rainbow… and we don’t mean ! Bright + beautiful vegetable sources are known for being nutrition powerhouses. Red cabbage is one of those with a great dose of Vitamin C, making it an antioxidant-rich, immune booster. In comparison to green cabbage, red cabbage contains 10x more vitaminscancer-fighting flavonoids, and a winning amount of antioxidants which improve eye, teeth, bone, & immune health. Research suggests that flavonoids also aid in weight loss due to the release of hormones that can metabolize fat and may suppress appetite. Red cabbage also fights inflammation and arthritis with its powerful phytonutrient content! A study published in Research in Pharmaceutical Science showed that when testing the effects of cabbage extracts on the immune response, there was a reduction in swelling. Red cabbage is also Vitamin-K rich, which is essential in maintaining bone health and preventing osteoporosis in women & men alike. Last but not least, fermented red cabbage (also known as kimchi) helps heal the gut by providing beneficial probiotics that the GI tract loves! Other gut health functionalities of kimchi include constipation relief, colorectal health promotion, cholesterol reduction, antioxidative and anti-aging properties, brain health promotion, immune promotion, and skin health promotion.

THE “HOW”

As with any vegetable, some nutrition is lost upon heating, steaming, microwaving, etc. This is even more significant with red cabbage due to being an anthocyanin-rich plant. Therefore, raw uncooked cabbage will yield the most nutrition overall if you’re looking to get a nutrition-packed punch from this incredible veggie. If you decide to cook your cabbage, try using less water, lower heat, + less cooking time. All of these will help to retain the optimum benefits of the nutrients within! Enjoy cabbage raw on a fresh summer salad, braised with a savory protein source, simply steamed + salted, or fermented to receive the gut-healing nutrients from the live probiotics!

THE “80” WAY

At Eat the 80, we loooove red cabbage! This yummy, nitrified veg pops up in many of our meals such as our Ginger Beef Stir Fry, Jamaican Jerk Chicken (our absolute fave meal), and Roasted Chicken with Savoy Cabbage Almondine!

References:

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