Red cabbage is one of those foods whose nutrition can be detected aesthetically: the sturdiness of its stalk and leaves gives this cruciferous vegetable the fibrous integrity to endure high heat, and its deep purple color provides a generous serving of antioxidants. Cabbage gives you a lot of nutrition bang for your buck. It's one of the most nutritionally dense vegetables you can get for your money, usually costing around $2-3 a head. Unlike other leafy green vegetables such as spinach, cabbage does not wilt or become slimy after a few days in the fridge. Wrap half a cabbage up in plastic and it can last you up to three weeks - another way to maximize your dollars spent. As another added benefit, this affordable veggie carries only about 30 calories per cup, yet it tends to be quite filling because of its high fiber content - the perfect recipe for anyone looking to lose weight.
Often people complain about the bitter taste of cabbage, a result of sulfur containing compounds called glucosinolates. These chemicals are actually meant to ward off the hungry herbivore that is looking for a snack, but luckily the combination of ingredients in the recipe below helps eliminate some of the bitter taste resulting in a tasty, nutritious and economic side dish.
Ingredients:
1/2 medium cabbage, chopped or shredded
2-3 medium cloves garlic, minced
Juice of 1-2 small limes
2-3 tbsp olive oil
cilantro, avocado and sour cream to garnish (optional)
Directions:
Healthy sauté the cabbage and garlic in a quarter cup or so of water for about 10 minutes. Reduce heat and add the olive oil and lime juice (notice the change of color!). Add salt and pepper and more lime to taste. Garnish with 3 slices of avocado, cilantro and sour cream.
Nutrition Facts
Of the abundant components of red cabbage's nutritional profile, antioxidants, fiber, isothiocyanates and Vitamin K are, in my opinion, the best to remember. Anything that dark in color is guaranteed to be loaded with free-radical scavenging antioxidants, and any vegetable that sturdy is almost always high in fiber (see: celery).
As part of the Cruciferae family, cabbage contains compounds called isothiocyanates, better known as ITCs, that are the byproducts of the chemicals responsible for the notorious bitter taste of Cruciferae vegetables. These compounds have been shown to have potent anti-carcinogenic (cancer-fighting) effects in animal models.
Last but not least, a cup of cabbage will provide you with 50% of your daily value of Vitamin K, an essential nutrient that is essential in maintaining bone health and proper blood clotting.
