Colorful Side Dish with Impressive Health Benefits
Like the discarded bottle of “purple stuff” in the back of the refrigerator in the SunnyD commercial, I sometimes find a partial head of red cabbage hidden in the produce drawer. I add red cabbage to slaw and stir-fries because of its gorgeous color but forget about making straight-up cabbage. That is unfortunate because red cabbage has an impressive list of health benefits.
Health Benefits of Red Cabbage
1. Increases fiber in the diet.
2. Reduces caloric intake – one cup of cooked cabbage has 29 calories.
3. High in nutrients – Vitamin C, K, and B6 and potassium, folate, manganese, calcium, and magnesium
4. Boosts the immune system from powerful antioxidants in the vegetable
5. Fights disease through anthocyanins, the plant compound that gives red cabbage its color. Anthocyanins are a type of flavonoid, and studies show that they may play an essential role in reducing the risk of cardiovascular disease (CVD), cognitive decline, and cancer.
6. Slows down carbohydrate digestion from anthocyanins
7. Contains anti-inflammatory properties
Budget Friendly
This hardy vegetable is good for your budget because is inexpensive and has a long shelf life. It keeps 3+ weeks in the refrigerator – read up on Cabbage Using and Storing from – Cedar Circle Farm and Education Center. One cabbage head can be used in several recipes throughout the week. A small head of cabbage yields 8 cups sliced. If you have leftover cabbage, use it to add color and nutrition to a stir fry, coleslaw or salad.
How to CUt Red Cabbage
1
Use one small cabbage or 1/2 large cabbage.
2
Remove and discard outer layer and trim stem.
3
Quarter cabbage & remove the core.
4
Cut thin slices on the short side of the cabbage pieces.
5
Continue to slice all pieces.
6
Measure and use any leftovers in slaw or salads
Classic Sweet and Sour Red Cabbage with Apples
Take advantage of nourishing attributes of cabbage by making this recipe. You not only receive the benefits of cabbage listed above but it is also sugar-free because it is sweetened with apples and raw honey. This makes the dish friendly with paleo, keto, and Specific Carbohydrates (SCD) diets. Red cabbage is NOT just for winter container gardens or to use sparingly with other vegetables to add color. It is a tremendous stand-alone veggie that is both delicious and nutritious. For more information on the wholesome advantages of red cabbage and anthocyanins, check out this post on verywellhealth website.
Classic Sweet and Sour Red Cabbage with Apples
- Total Time: 45
- Yield: 6 1x
- Diet: Gluten Free
Description
Ingredients
- 2 Tablespoons olive oil
- 1 small head of cabbage or half of a large head (8 cups of red cabbage, thinly sliced)
- 1 red onion, chopped
- 1 1/2 teaspoons salt
- 2 granny smith apples, cored and sliced, and cut into bite-size pieces
- 1/4 cup water*
- ground black pepper to taste
- 1 – 2 Tablespoons honey
- 2 Tablespoons apple cider vinegar
- Balsamic vinegar glaze, optional
Instructions
1. Cut Cabbage – Remove the outside leaves of the cabbage. Trim the end of the cabbage (see illustrations in the post). Cut the cabbage in half and then quarters. Remove the core by cutting at an angle—cut cabbage into thin strips on the short end of the quartered pieces with a knife. Discard or compost outer leaves and core. **
2. Cook Cabbage: Heat oil in a medium-sized saucepan. Stir in cabbage, onion, and salt and saute until cabbage starts to wilt for about 5 minutes. Stir in apple and water, salt, and pepper—cover and simmer for about 15 – 20 minutes or when the apples and cabbage are soft.
3. Mix sweet-sour sauce: Pour vinegar and honey into a small bowl and whisk to combine. Add sauce to the cabbage and stir to combine. Cook another 5 to 6 minutes. Place cabbage mixture into a serving bowl and drizzle with balsamic glaze, if desired.
Notes
*May need to add more water
**Alternatively, you can slice quartered cabbage pieces on a mandolin or use a food processor fitted with a slicing blade on medium width. The knife is effective and fast since the cabbage layers make slicing effortless.
Note: One small head (slightly larger than a softball) yields 8 cups of sliced cabbage.
- Prep Time: 20
- Cook Time: 25
- Category: Vegetable
- Method: Stovetop
- Cuisine: American
Keywords: Festive Side Dish, fall and winter recipe, New Years Day Recipe
