Eat a colorful variety of fruits and vegetables every day!

Sunday, August 03, 2014

Cabbage

Cabbage, one of the oldest vegetables, continues to be a dietary staple and an inexpensive food. It is easy to grow, tolerates the cold, and keeps well. Cabbage is an excellent source of Vitamin C.

Selection
Look for solid, heavy heads of cabbage. Avoid cabbage that has discolored veins or worm damage. Do not buy precut cabbage, the leaves may have already lost their vitamin C. Look for stems that are healthy looking, closely trimmed, and are not dry or split.

Storage
Keep cabbage cold. This helps it retain its vitamin C content. Place the whole head of cabbage in a plastic bag and store in the refrigerator. Once the head has been cut, place the remainder in plastic bags and place in the refrigerator. Try to use the remaining cabbage in the next day or two.

Preparation
Do not wash cabbage until you are ready to use it. Avoid slicing or shredding cabbage in advance. This will cause it to lose some of its vitamin C content. If you must prepare it an hour or more in advance before cooking, place it in a plastic bag, seal tightly, and refrigerate.



Varieties
There are at least a hundred different types of cabbage grown throughout the world, but the most common types in the United States are the Green, Red, and Savoy varieties. Chinese varieties are also available. The two most common types of Chinese cabbage are Bok Choy and Napa cabbage. Chinese cabbage cooks in less time than standard U.S. types, but can be prepared in the same ways. Cabbage can be steamed, boiled, braised, microwaved, stuffed, or stir-fried.

Cooked Cabbage
Serving size 1/2 cup (75g)
Amounts Per Serving% Daily Value
Calories 15
Calories from Fat 50
Total Fat 0g0%
Saturated Fat 0g0%
Cholesterol 0mg0%
Sodium 5mg0%
Total Carbohydrate 3g1%
  Dietary Fiber -g-%
  Sugars -g
Protein 1g
Vitamin A2%
Vitamin C25%
Calcium2%
Iron0%
* Percent Daily Values are based on a 2,000 calorie diet.
Raw Cabbage
Serving size 1/2 cup (35g)
Amounts Per Serving% Daily Value
Calories 10
Calories from Fat 00
Total Fat 0g0%
Saturated Fat 0g0%
Cholesterol 0mg0%
Sodium 5mg0%
Total Carbohydrate 2g1%
  Dietary Fiber 1g4%
  Sugars 1g
Protein 0g
Vitamin A0%
Vitamin C30%
Calcium2%
Iron2%
* Percent Daily Values are based on a 2,000 calorie diet.

Recipes

Chutney—Pineapple SlawServes 4.
Ingredients
2 Tbsp chutney
1/2 tsp grated orange peel
2 Tbsp fresh orange juice
2 1/2 cups shredded cabbage
1/2 cup shredded carrot
1 cup coarsely fresh pineapple or one 8 oz pineapple tidbits
1/4 cup raisins
In a large bowl, combine chutney, orange peel, and orange juice. Mix well. Add shredded cabbage and carrot, pineapple, and raisins; toss to mix. Serve immediately or cover and chill until serving time.

Nutritional analysis per serving: Calories 94.5, Fat 0.5g, Calories from Fat 4%, Carbohydrate 23.6g, Protein 1.7g, Fiber 3.3g, Sodium 37.4mg.


  1. Nutrition Facts
    Cabbage
    Amount Per 1 leaf, medium (23 g)
    Calories 6

  2. % Daily Value*
    Total fat 0 g0%
    Saturated fat 0 g0%
    Polyunsaturated fat 0 g
    Monounsaturated fat 0 g
    Cholesterol 0 mg0%
    Sodium 4 mg0%
    Potassium 39 mg1%
    Total Carbohydrate 1.3 g0%
    Dietary fiber 0.6 g2%
    Sugar 0.7 g
    Protein 0.3 g0%
    Vitamin A0%Vitamin C14%
    Calcium0%Iron0%
    Vitamin B-60%Vitamin B-120%
    Magnesium0%
    *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  3. Sources include: USDA
      Here are some health benefits of cabbage:

      1.  Lowers risk of lung colon stomach and prostate cancer.

      2.  Cures arthritis.

      3.  Prevents and cures degenerative inflammatory disease.

      4.  Prevents and cures asthma.

      5.  Prevents and cures bronchitis.

      6.  Helps respiratory tracks.

      7.  Lowers cholesterol.

      8.  Acts as liver detox.

      9.  Helps with gastric ulcers.

      10.  It provides powerful antioxidants.

      11.  Rich in iron.

      12.  Helps lose weight.

      13.  Boosts immune system.

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