Food of the Week . . . Cabbage

Did you know that cabbage is great for losing weight? One cup of cooked cabbage contains only 33 calories while supplying you with a wealth of health-promoting nutrients. Like its other cruciferous cousins, broccoli, kale and mustard greens, cabbage is not only an excellent source of vitamin C and dietary fiber, but also contains many unique sulfur-containing phytonutrients, such as indole-3-carbinole (I3C) and sulforaphane. I3C and sulforaphane help activate and stabilize the body’s antioxidant and detoxification mechanisms. Other sulfur compounds, which are produced as a result of cutting, chewing or digesting cabbage, increase the liver’s ability to produce enzymes that neutralize potentially toxic substances. Cabbage is easily available, inexpensive, and easy to prepare.

Enjoy sauerkraut, a fermented form of cabbage that can be eaten raw or lightly warmed. Sauerkraut contains probiotics, friendly bacteria that help aid digestion, increase the availability of vitamins, produce a variety of enzymes, and promote the growth of healthy flora in your digestive tract.
 
If you like green cabbage, you will love red cabbage. This week I encourage you to try my 5-Minute Healthy Sautéed Red Cabbage recipe. Grated ginger adds a special zing to this recipe, and adding the sesame seeds, tamari soy sauce and rice vinegar will give you a side dish that I bet will become a family favorite. 
5-Minute Healthy Sauteed Red Cabbage
If you are used to eating green cabbage, I encourage you to try the special flavor and nutrients found in red cabbage. It is rich in vitamin C, providing 141% of the Daily Value (DV) for that nutrient and 68% of the DV for vitamin K and 32% of the DV for vitamin A. Enjoy!
 
Prep and Cook Time: 5 minutes

Ingredients:
 
4 cups red cabbage, shredded
1 TBS lemon juice
5 TBS low sodium chicken or vegetable broth
 
Mediterranean Dressing
3 TBS extra virgin olive oil
1 TBS lemon juice
1 medium clove garlic, chopped or pressed
Sea salt, and pepper to taste
 
Optional:
2 TBS grated ginger
1 TBS sesame seeds
5 drops tamari soy sauce
1 TBS chopped cilantro
few drops of rice vinegar/rice wine
 
Directions:
Quarter cabbage, slice into 1/4-inch strips, and let sit for at least 5 minutes to bring out the hidden health benefits of cabbage.

Chop or press garlic and let sit for at least 5 minutes.

Sprinkle cabbage with 1 TBS lemon juice before cooking to prevent it from turning blue.

Heat 5 TBS broth over medium heat in a stainless steel skillet. When broth begins to steam, add cabbage and cover. Sauté for no more than 5 minutes.

Transfer to a bowl. For more flavor, toss cabbage with the dressing ingredients and any of the optional ingredients you desire while it is still hot. (Mediterranean Dressing does not need to be made separately.)

Serves 2

Healthy Cooking Tips:
 
To mellow the flavor of garlic, add garlic to cabbage for the last 2 minutes of sautéing.

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