Cabbage belongs to the family of cruciferous vegetables, which may reduce your risk for certain cancers. Protective phytochemicals in cabbage, called
sulforaphane and
dithiolthione, help maintain healthy immune system function with the help of vitamin C, a powerful antioxidant. Just one cup of shredded, boiled cabbage provides around 90% of your daily value of vitamin K, 50% of your daily value of vitamin C, over 3 grams of fiber, and just 33 calories. Cabbage is also a good source of the B vitamins.
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Fun Cabbage Facts! |
- Cabbage is derived from the French word caboche, meaning “head".
- Cabbage can be flat, conical, or round, with a compact or loose head, and curly or flat leaves.
- Americans usually identify cabbage as compact heads of waxy, tightly-wrapped leaves that range in color from almost white to green or red.
Popular Cabbage Dishes
Coleslaw : A salad of
raw, shredded red or white cabbage, mixed with a dressing and with any other ingredients. The varieties are endless and it makes a great addition to a Superbowl Sunday menu!
Sauerkraut : Fermented and shredded cabbage with salt & spices. Find it at the grocery store in jars or cans, stuffed in savory pierogis, or on a Reuben! Sauerkraut is a traditional food for the New Year, said to bring good luck to those who eat it.
Cabbage Selection & Storage Tips
- Choose a cabbage with fresh, crisp-looking leaves that are firmly packed. The head should be heavy for its size.
- Cabbage can store in the refrigerator for 1-2 weeks when tightly wrapped.
- You'll find it year-round, but cabbage peaks in the winter season.
- When preparing cabbage, remove the outside leaves and cut out the core.
Cabbage and Lentil Soup
Nutrition Facts per 2-Cup Serving:
156 calories, 3 grams fat, 25 grams carbohydrate, 9 grams f iber, 7 grams protein
Serves 6-8
1 cup dried lentils, rinsed
8 cups fat-free chicken broth
2 tablespoons cumin seed
1 Tablespoon olive oil
1 head green cabbage, shredded
14.5-oz canned tomatoes, diced
1 pound carrots, sliced
6 to 8 green onions, trimmed and chopped
1. Add lentils, broth, cumin, olive oil, cabbage, tomatoes and carrots to a large pot.
2. Bring to a boil over high heat, cover and simmer gently. Stir occasionally until vegetables are soft (about 1 hour).
3. Ladle soup into bowls, add onions, and season to taste with salt.
Senior Health and Fitness
