Monday, September 27, 2010

Cabbage - it's just not for sauerkraut anymore!

Cabbage has a reputation as an overbearing and pungent vegetable. We all know it from sauerkraut or traditional coleslaws. But this cruciferous vegetable is actually a very versatile ingredient containing nutritional strength.

* Recent studies have shown that people who regularly eat cruciferous vegetables have a much lower risk of several types of cancer, including breast, ovarian, prostate, bladder, colorectal and lung cancer.
* One cup of raw, shredded savoy cabbage provides 60 percent of your daily recommended allowance of vitamin K, is loaded with vitamin C, phytonutrients and fiber.
* Raw, shredded napa cabbage offers plenty of vitamin C, plus some vitamin A and calcium.
* When steamed or lightly boiled, a cup of napa cabbage delivers 12 percent of your RDA of folate, as well as a healthy mix of manganese, vitamins A and C, copper, and iron.
* The strong flavor of cabbage comes from its glucosinolates, which contain sulfur and nitrogen. Glucosinolates and isothiocyanates are phytochemicals in cabbage that help ward off cancer. By signaling the genes to increase production of certain enzymes, cabbage’s phytonutrients also help optimize the body’s detoxifying abilities.
* Raw cabbage juice has been shown to be effective in treating peptic ulcers.

A Fun Recipe:

Apple Cabbage Coleslaw With Poppy Seed Vinaigrette Makes six servings Apples and braised cabbage is the classic flavor pairing that inspired this salad. Traditional mayonnaise is replaced with poppy seed vinaigrette, which adds a great contrast of color and flavor. Full-fat yogurt is also a great substitute for mayo-based coleslaws.

Vinaigrette 1/2 tsp. minced garlic 1/3 cup white balsamic vinegar 1 tbs. honey 2 tsp. Dijon-style mustard 3/4 cup olive oil 1 tbs. poppy seeds

Salad 3 cups shredded savoy cabbage 1 cup julienned carrots 1/4 cup thinly sliced red onion 2 thinly sliced gala apples

For the vinaigrette: Combine the garlic, vinegar, honey and mustard in a blender. While the blender is running, slowly drizzle in the oil to create a creamy vinaigrette. Stir in poppy seeds by hand.

For the salad: In a large bowl, combine cabbage, carrots, onion and apples. Pour dressing over and mix well.

A Tip from The Bootcamp Express - Adapted information from Cary Neff.

Visit us at: http//

No comments:

Post a Comment