March 2021 Nutrition Blog
Cabbage Steak
Everyone is Irish on St. Patrick’s Day! Most of us look forward to and enjoy the traditional corn beef and cabbage dinner. We probably do not think about this meal as supporting our health goals but think again. Think again for half of the meal, that is. It is certainly a good practice to have corn beef and cabbage annually or occasionally more often than that. This is mainly due to its high sodium and saturated fat content. But what about cabbage? The humble cabbage has numerous health benefits, and it can be much more appealing than the boiled version we are used to having served with corned beef.
It is probably no surprise that cabbage contains fiber. We want to aim for 20 to 30 g of fiber per day and more regularly incorporating cabbage into your meal will make you more regular. Cabbage also has anti-inflammatory properties. We know getting to the root cause of most chronic illness requires combating inflammation, so let us do what we can for our bodies to be in a less inflamed state. Cabbage is rich in vitamins and minerals, including antioxidants and vitamin K. Consuming a variety of antioxidants helps prevent illnesses from the cold to cancer. Vitamin K is the body’s normal blood clotting functions. The combination of all these components supports a healthy gastrointestinal track and cardiovascular system.
OK, so maybe you were sold on the health benefits, but how to prepare it? The beauty of this vegetable is it simplicity. For a warm and hearty meal make cabbage steaks. Cut a head of cabbage down the center and cut each half and half so you have four, 1.5 inch ”steaks”. Brush each steak with avocado oil and sprinkle with salt, pepper and garlic powder or minced garlic. Roast them in the oven (at 400°F) 15 to 20 minutes each side depending upon thickness of the steaks. You will be amazed how delicious these are! For a fresh and tasty lunch pick up a bag of shredded cabbage or coleslaw mix (without dressing). Put 2 to 3 handfuls of shredded cabbage in a bowl and add your protein of choice- chicken, turkey, tuna, hard-boiled eggs, chickpeas, etc. Next add olive oil, half of an avocado or mayonnaise. Finish it with acid- any variety of vinegar, lemon or lime juice and top with a little salt and pepper, mix to combine.
These are just two of the many uses of this humble and delicious vegetable. Think outside the box and you will discover ways to use cabbage at any time of the year!