|
|
| Back to the Table of Contents |
Cooking Locally:
Cabbage
|
by Megan Jackson
|
One of my earliest memories
of cabbage is standing in the childhood kitchen, helping my mother make
coleslaw. I remember holding a hunk of the hard head in my small hand,
sliding it back and forth until my arm ached, fearing that I would
catch the tip of a finger in the grater and part of me would end up
mixed in with the shredded cabbage. Perhaps the reason I remember this
is because I am sure that I was angry at the injustice of having to
shred cabbage for coleslaw, something I was certain would not touch my
lips at the upcoming family party. Little did I know that I was holding
a nutritional gold mine.
So what if it is a little bitter? That bitterness is caused by
something called singrin, a glucosinolate that is the source of an
anti-cancer substance labeled AITC (allyl-isothiocyanate). AITC has the
potential to lower risk of certain cancers (bladder, colon, and
prostate cancer, to name a few). Recent research has found that light
steaming cabbage (for no more than 7 minutes) may cause cabbage to have
higher concentrations of AITC. Besides being rich in glucosinolates,
cabbage is also rich in antioxidants and anti-inflammatories, which
have been seen in other vegetables with cancer preventing properties.
As for vitamins, cabbage is considered an excellent source of vitamin K
(over 60% daily recommended allowance) and vitamin C (over 40% daily
recommended allowance). Vitamin K helps blood to clot normally,
protecting bones from injury or loss, preventing calcification of
arteries, as well as providing possible protection form certain types
of cancer. Foods high in vitamin C also lower your cancer risk, aide in
regeneration of vitamin E supplies, improve the absorption of iron, and
help protect cells from free-radical damage.
Recent findings have shown that steamed cabbage provides greater
cholesterol--lowering benefits than raw cabbage. Eating raw cabbage is
still good for lowering cholesterol, but steaming it is better. Steamed
cabbages does a better job of binding to the bile acids in your
digestive tract, making it easier to excrete the acids. Also, like
Brussels sprouts (both are considered cruciferous vegetables), cabbage
has a significant amount of alpha-linolenic acid, an anti-inflammatory
omega- 3 fatty acid.
If you are interested in cooking cabbage, the best way to retain the
highest value of nutrition is steaming or sautéing it. If
steaming, slice cabbage into strips and steam for 5 to 7 minutes. After
7 minutes, damage may be done to enzymes that are needed that help to
produce the cancer-fighting AITC.
If sautéing, there are a couple different ways to prepare. One
is to shred and rinse the cabbage. Do not shake water off. Place in
skillet. Season with salt, pepper, and butter. Turn on heat, lowering
it when cabbage starts to steam. Cover and cook about 5 minutes, or
until cabbage first starts to wilt. The second is to heat about
¼ cup of broth (vegetable or chicken) in a skillet. When bubbles
begin to form, add shredded cabbage, and cover for 5 minutes. Turn off
heat and allow to sit for 2 additional minutes. You may enjoy plain or
add a favorite dressing.
|
Sources
|
Fallon,
Sally, and Mary G. Enig. Nourishing Traditions (Washington, DC: New
Trends, 2001).
"Snappy Crunchy Coleslaw (No Mayo)." gluten-free goddess. 14 May 2009
(8 January 2012).
http://glutenfreegoddess.blogspot.com/2008/04/snappy-crunchy-coleslaw.html
"The World's Healthiest Foods." 8 January 2012 (8 January 2012). www.whfoods.com
|
No
Mayo Coleslaw
|
About
4 servings
2 cups cabbage, shredded thin
1 apple, peeled, sliced thin
1 carrot, grated
Half a small onion, sliced thin
1/4 cup raisins or dried cranberries
3–4 TBS olive oil, as needed
1 TBS apple cider vinegar, to taste
1–2 tsp organic raw agave nectar, to taste
1/2 tsp caraway seeds
1/2 tsp dill
A pinch of cumin
Sea salt and fresh ground pepper, to taste
1. Toss the vegetables and fruit in a large bowl. Drizzle with olive
oil--enough to coat. Be careful not to drown it.
2. Sprinkle with vinegar, agave nectar, caraway seeds, dill, cumin,
salt and pepper. Toss to coat.
3. Taste test. Add what you think is needed.
4. Serve immediately or chill.
|
| Back to the Table of Contents |
|
|
|
