Cabbage isn’t as popular as its cruciferous cousins kale and broccoli. But this versatile veggie can hold its own when it comes to nutritional profiles and benefits for overall health.

For starters, cabbage has very few calories. But just add a few leaves to your salad and you’ll likely feel full for hours, thanks to cabbage’s high fiber content. In the long run, this low-calorie high-fiber combo might lead to weight loss or, at the very least, help you maintain a healthy weight.

Cabbage also gives you incredible amounts of powerful antioxidants. One such antioxidant, vitamin C, is best known for its immune-boosting effects. Vitamin C also helps keep your eyes healthy and your skin vibrant.

Overall, cabbage packs a seriously healthy punch. It makes for an indispensable addition to a balanced diet as well.

Healthy recipes

There’s more to cabbage than slaws and salads. Turn those cabbage heads into delicious mains with these two recipes:

Vegan cabbage-stuffed cabbage rolls

This recipe introduces a healthier twist to spring rolls. Instead of stuffing the rolls with ground beef, use some cabbage leaves instead. Serve these rolls as an appetizer or as a healthy afternoon snack.

Ingredients for 4 servings:

• 2 Savoy cabbages
• 1 medium yellow onion, thinly sliced
• 1/2 stick unsalted butter
• 1/4 pound carrots, cubed
• 1 cup vegetable stock
• 1/4 cup extra-virgin olive oil
• 1/4 cup goat’s cheese
• 2 1/2 teaspoons flaky sea salt

Preparation:

1. Melt the butter and olive oil in a wide pot over medium heat. Saute carrots and onions, then season with 1 1/2 teaspoons of sea salt. Cover and cook, without stirring, for about 20 minutes.
2. Remove and discard the outermost leaves of the cabbages. Carefully remove 12 large leaves and set them aside. Halve, core and thinly slice the remaining cabbage. You should have enough to make 10 cups.
3. Pour vegetable stock into the pot with the onions. Increase the heat and bring it to a boil.
4. Once boiling, add sliced cabbages and remaining sea salt. Simmer, covered, for 7 minutes. Then, remove the pot from heat.
5. Bring a pot of salted water to a boil. Then, working in batches, boil the reserved cabbage leaves until soft enough to fold, about 3–4 minutes per batch. Remove the leaves using tongs. Drain well and let cool.
6. To assemble the stuffed cabbage, heat the broiler and grease a large baking dish. Place boiled leaves on a work surface, concave-side up. Place enough cabbage-onion mixture on each leaf. Leave a border.
7. Sprinkle cheese over the cabbage-onion mixture. Roll each leaf over the filling to form a snug roll.
8. Transfer the rolls seam-side down to the baking dish. Cook for 3–5 minutes or until the rolls have lightly browned on top and heated through.
9. Season to taste with sea salt and ground black pepper. Top with more cheese and finish with a drizzle of olive oil and a squeeze of lemon juice.

Roasted cabbage wedges with blue cheese

Incredibly easy to make, this healthy side dish packs a crunchy and flavorful punch.

Ingredients for 6–8 servings:

• 1 green cabbage
• 3/4 cup gorgonzola
• 1/2 cup olive oil
• 1/2 cup whole milk
• 1/4 cup grapeseed oil
• 2 tablespoons chopped parsley
• 1 1/2 tablespoons Sherry vinegar
• 2 teaspoons chopped rosemary
• 2 teaspoons chopped thyme

Preparation:

1. Preheat the oven to 450 F. In a baking dish, season cabbage to taste with olive oil, salt and pepper. Place cabbage in oven and cook for about 3 hours or until charred on the outside and tender inside.
2. In a bowl, combine 1/2 cup olive oil and 1/4 cup grapeseed oil. In a separate, larger bowl, combine 2 tablespoons of the olive-grapseed oil mixture and 2 teaspoons Sherry vinegar. Set aside.
3. In a saucepan, heat milk to just below boiling. Pour this into a blender and add two-thirds of gorgonzola. Puree until smooth. With the blender running, slowly add the remaining olive-grapeseed oil mixture.
4. When done, stir in the remaining Sherry vinegar. Season to taste with salt and pepper. Set aside.
5. Transfer the cooked cabbage to a wire rack. Let cool for about 15–20 minutes.
6. Once cool, slice the cabbage head through the core into 8 wedges. Leave core intact in each wedge. Then, toss the wedges in a bowl with the olive-grapeseed oil and Sherry vinegar mixture.
7. Line a large baking dish with the pureed gorgonzola sauce. Place wedges on top and finish with any blue cheese left. Garnish with herbs.
8. Return to the oven. Bake for 5–6 minutes or until the cheese has melted. Serve immediately.

Cabbage is loaded with a wide range of vitamins and minerals, including some powerful antioxidants. To reap the nutritional benefits of cabbage, incorporate it into your salads, stews, soups and more.

Sources:

EcoWatch.com

WSJ.com 1

WSJ.com 2

WSJ.com 3