DON'T BE A CABBAGE, EAT YOUR GREENS.

Cabbage is part of a cruciferous vegetable which is related to the broccoli, kale and cauliflower family. This vegetable comes in all colours of green, red, purple and white looking like lettuce. Its leaves can be crinkled or smooth and have been grown for thousands of years. But it is an underrated vegetable that the Western world doesn't eat much off. Perhaps they will after reading this article!

It has only;

22 calories.

1 gram of protein for each cabbage.

2 grams of fibre.

85% vitamin K.

54% vitamin C.

10% folate acid.

7% manganese.

6% vitamin B6.

4% calcium.

4% potassium.

3% magnesium.

Vitamin A.

Iron.

Riboflavin.

Polyphenols.

Sulfur compounds.

Anti-oxidants.

A medical study on Chinese women showed that they ate cruciferous vegetables; cabbage mostly and had an incredibly reduced amount of inflammation compared to those who ate low levels of this group of vegetables according to www.healthline.com/nutrition/benefits-of-cabbage#TOC_TITLE_HDR_3

Cabbage protects the body from free radicals and is associated with the development of cancer. So it prevents people from having cancer and Asians tend to be the least likely to develop cancer, because they tend to eat cruciferous vegetables more than any other race of people.

This wonderful vegetable contains soluble fibre and aids a healthy digestive system that aids regular bowel movements. It also keeps the heart healthy and those that eat cabbage regularly tend to be at minimal risk of experiencing heart attacks or strokes by lowering your cholesterol and blood pressure.

Here below is a couple of sample recipes you can incorporate cabbage into your diet in time for the cold winter months:

VEGETARIAN BUBBLE AND SQUEAK.

SERVES 4 PORTIONS.

FOOD PREPARATION TIME: 10 minutes.

COOKING TIME: 20 minutes.

INGREDIENTS

1 green cabbage shredded.

1 thinly sliced onion.

4 garlic cloves minced.

100ml vegetable stock water.

200g mashed potatoes.

2 tablespoons extra virgin olive oil.

2 beaten eggs.

A pinch of sea salt and black pepper.

50g fresh parsley.

DIRECTIONS.

1. Using large deep based frying pan, pour in the oil and let it get hot on a medium heat setting.

2. Then, add the sliced onions with the minced garlic cloves into the hot oil and stir this around using your heat resistant kitchen spatula until the onions have softened.

3. Now, its time to add the shredded cabbage and stock water. Stir this in and lower the heat to simmering point and cover with a lid for 15 minutes.

4. Place the mashed potatoes in with the cabbage mixture and turn the heat up to a medium heat setting. Stir this all in using your heat resistant kitchen spatula until well combined for a further 5-1o minutes and add the beaten eggs in.

5. Again stir to ensure the eggs have well amalgamated into all the ingredients and add the seasoning and parsley. Stir this all for the final time before its ready to serve.

HINTS AND TIPS.

This recipe could be served as a main course or an accompanying side dish. Delicious when eaten piping hot and garnished with fresh sprigs of parsley to your family and guests.

HEALTHY NAPA CABBAGE ROLLS

This makes a hearty ultimate comfort food, served as a main meal. It is suitable for only meat-eaters, because it contains significant portions of mince turkey.

SERVES 6 portions.

FOOD PREPARATION TIME: 20 minutes.

COOKING TIME: 25 minutes.

CALORIES: 217 kcal.

INGREDIENTS:

1 Napa cabbage head.

1 tablespoon olive oil.

1LB mince turkey.

1 finely chopped onion.

2 minced garlic.

1 red pepper finely diced.

1 teaspoon Dijion mustard.

1/4 teaspoon dried thyme.

1 teaspoon sea salt.

1/2 teaspoon black pepper.

680ml marinara sauce.

1/2 cup quinoa.

3/4 cup water.

DIRECTIONS:

1. Preheat your oven to 200 centigrade.

2. Combine the minced turkey, minced garlic, onion, red pepper, mustard, thyme, salt and black pepper in a large bowl. Meanwhile, cook quinoa according to instructions on packet on a hob or in a rice cooker.

3. Heat the olive oil in a frying pan on a high heat and fry the meat mixture, breaking it up with your heat resistant kitchen spatula. Saute the meat for 7-8 minutes until meat is brown. Add the cooked quinoa, mix in, remove from heat and set aside.

4. In a large pot of boiling hot water, using tongs, insert each cabbage leaf and submerge into the water for a couple of seconds before removing them.

5. Add 2 tablespoons mixture onto each cabbage leaf and roll it up. Place it in an ovenproof casserole dish. Repeat this step until all mixture and cabbage leaves have been used up.

6. Pour the marinara sauce all over the cabbage rolls, then cook for 15 minutes in the oven.

SERVING SUGGESTIONS

Best served piping hot for 2-3 cabbage rolls per portion. Bon appetit! And enjoy this very tasty wholesome nutritious meal with your family and friends.