The Cancer-Fighting Cabbage Family
Cabbage has never received much fanfare here in the United States. Well, maybe on St. Patrick’s Day when even those of us who are not Irish indulge in a plate of Corned Beef and Cabbage. This under-utilized vegetable is in the family of cruciferous veggies which includes broccoli, cauliflower, Brussels sprouts (“mini cabbages”), collard greens, and kale. With the depth of nutrition cabbage can bring to your table, it is a shame it’s been ignored for so long.
For starters, cabbage contains 91% of the RDA of vitamin K and 50% of vitamin C—among a whole host of other important vitamins and minerals. But here’s the really exciting news: research has discovered that cabbage not only protects us from getting cancer, but its phytochemicals have also been shown to actually destroy cancer cells! In a Shanghai, China study reported in the journal Cancer Research scientistsfound that the more cruciferous vegetables a woman ate, the less likely she was to develop breast cancer—up to 45% less!
Green cabbage is most widely used in coleslaw or fermented into sauerkraut, but today I would like to expand your palate by giving you some fresh, new ways to add these cancer-fighting cruciferous gems to your menu this very week.
Roasted Brussels Sprouts
- Slice these mini cabbages in half through the core, or quarter them, if they are on the larger side.
- Toss to coat in extra virgin olive oil (EVOO).
- Sprinkle with sea salt and black pepper to taste.
- Roast/caramelize in a 350˚ F oven for approximately 35 minutes.
- Serve hot or room temperature.
Balsamic Green Cabbage and Onions with Turkey Sausage
- Thinly slice cabbage and onions (remember to discard the white core of the cabbage).
- Sauté the onions in some EVOO until wilted.
- Add the shredded cabbage with a bit of chicken stock and continue sautéing until wilted as well.
- Drizzle with some Balsamic vinegar to taste (adds a sweetness and depth of flavor).
- Toss in sliced, cooked turkey (or chicken) sausage.
- Serve hot.