Judy E. Buss

To paraphrase movie star Rodney Dangerfield: “Red cabbage doesn’t get no respect!” Red cabbage is a member of the cruciferous vegetable family which includes green cabbage, broccoli, Bok-choi, Brussels sprouts, cauliflower, arugula, collard greens, rutabaga, kale mustard, turnip, watercress, kohlrabi, radish, and horseradish. These low-calorie low-fat vegetables are packed with nutrients. They offer numerous vitamins, minerals, and fiber, as well as powerful antioxidants and other compounds which play a major role in disease prevention, including cancer. Each member of the cruciferous family also provides its own unique and beneficial nutrients.

Red cabbage – which is actually purple – is available in all supermarket produce departments. It lends a magnificent color to a mixed coleslaw of green and red cabbage, a carrot salad, or a tossed salad. The famous mouth-watering cooked German red cabbage dish makes a great accompaniment for meat and potatoes. Red cabbage is one of many foods which prove that healthy eating doesn’t have to take you to the cleaners.

Buying pre-shredded cabbage (and any other vegetable for that matter), is not recommended. Vegetables should be cut immediately before using them or they lose some of their nutrients. Before cutting a cabbage, strip off its outer leaves and then wash and dry it.

To maximize the benefits from red cabbage and its cruciferous relatives, eat them raw and briefly cooked. However, individuals suffering from an underactive thyroid (hypothyroidism), should not eat raw cabbage and other cruciferous vegetables more than 1 – 2 times per week. This family of veggies contains substances which interfere with the production of certain thyroid hormones in the body. Cooking the vegetables destroys the thyroid-suppressing (goiterogens) activity.

To prepare healthy meals, including the recipes below, use the KISS method (as in Keep It Simple Sweetheart!).  There is absolutely no need to use electronic machines whenever we can perform a particular task faster with basic good-old-fashioned kitchen tools. Unless you are shredding cabbage to feed an entire Russian village, use a cutting board and a large sharp knife. Simply cut off a chunk of cabbage, and then slice it very thinly – boom done! Truth is, kitchen electronic “miracle time-savers” are the brainchildren of engineers who have never cooked or washed dishes! These machines require too much time to take apart, wash, dry, reassemble, and put away. So enjoy the following quick and easy-to-make and yumlicious recipes.

 RED SLAW
2 servings

3 cups very thinly sliced then chopped red cabbage
1 large green onion, thinly sliced, including its white
2 tablespoons chopped cilantro leaves

DRESSING:
3 tablespoons lemon juice
3 tablespoons extra virgin olive oil
Salt and pepper to taste

1. In a medium bowl, mix all the dressing ingredients.
2. Mix in all the other ingredients.

GERMAN-STYLE RED CABBAGE
2 servings

2 cups shredded red cabbage
1/4 cup raisins
1 tablespoon olive oil (not extra virgin)
1/8 teaspoon black pepper
1-1/2 tablespoons wine vinegar
1 tablespoon whole wheat flour
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg

1. Place the shredded cabbage in a small saucepan and enough water to just cover it. Mix in the raisins, oil, and pepper. Cover, and bring to a boil over medium heat. Reduce the heat to medium-low and cook about 12 minutes, until the cabbage is tender. Do not overcook.
2. Meanwhile, in a cup, mix the vinegar and flour with a fork until smooth. Set aside. To the cabbage in the saucepan add the cinnamon and nutmeg. When the cabbage is cooked, add 4 tablespoons liquid from the cabbage to the flour mixture in the cup and mix well until blended and smooth.
3. Gradually add the flour mixture to the cabbage, stirring constantly. Any remaining flour lumps can be dissolved by pressing them with the back of the spoon against the saucepan wall. Cover, and cook slowly 5 minutes until the liquid is thickened, stirring occasionally.

Serve with meat and potatoes (if desired) – a traditional German dinner.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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