Celebrate March with cabbage, a superfood

Cabbage is a versatile food with a variety of uses and health benefits. When the Irish celebrate St. Patrick’s Day on March 17, they may do so with a traditional meal of corned beef and cabbage. For St. Joseph’s Day on March 19, the Polish may celebrate with a traditional meal of stuffed cabbage. 

Cabbage has been a favorite food for centuries, not only because it keeps well, but because it can be eaten raw, baked, steamed, sautéed, fried, juiced, or fermented (as in sauerkraut or kimchi). It is often found in dishes such as salads, soups, stews, casseroles, stir-fries and slaws.

Health benefits of cabbage

Cabbage has a lot of potential health benefits. It is rich in antioxidants (in red cabbage, antioxidants called anthocyanins give it its vibrant purple color), low in calories, high in fiber, and loaded with vitamins (K, C, B) and minerals such as folate, manganese, calcium, potassium, magnesium, sulfur and copper (1, 2). 

Studies suggest that cabbage can provide additional health benefits including, but not limited to: 

• Reduce your risk of cardiovascular disease and heart attack (3, 4, 5)
• Reduce blood pressure (and associated stroke risk) and LDL (bad) cholesterol levels (6, 7, 8)
• Protect against certain cancers and vision loss (9, 10)
• Reduce inflammation and joint pain (11, 12)
• Improve digestion and promote regular bowel movements (13)
• Improve brain function and memory (14)

Some people may experience bloating and flatulence as a side effect of consuming too much cabbage. As in all things, moderation is key, and don't forget to stay hydrated!

Incorporate cabbage into your diet

Try these easy ways to incorporate cabbage into your diet:

• Add shredded cabbage to your favorite green salad. 
• When nearing the end of cooking a stew, add a cup of chopped cabbage.
•  Alternate layers of shredded cabbage, rice, and ground beef in a casserole for easy Polish unstuffed cabbage. 
• Add shredded cabbage mixed with cilantro and lime to grilled fish tacos.
• Enjoy chopped cabbage with toasted sesame oil and soy sauce in a savory Japanese pancake.
• Add Indian spices to fried chopped cabbage for a side dish or sandwich topping.
• Toss chopped cabbage with lo mein noodles and chicken.

Here are some other ways to incorporate whole cabbage leaves into your diet:

• Use cabbage leaves as wraps for a sandwich or as an easy light dinner such as filling a cabbage leaf with a mixture of corned beef hash and scrambled eggs, and top with a carrot salsa.
• Bake fish fillets wrapped in cabbage leaves to keep the fish moist and hold the seasonings next to the fish. (It also cuts down on the fish smell in the kitchen!)
• Throw cabbage leaves in the slow cooker with kielbasa and potatoes for a hearty meal.
• Blend cabbage with yogurt into a berry smoothie. (The berries will sweeten the drink and help hide the green so your kids will never know how good it is for them!)