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In the Kitchen: Try these healthy cabbage recipes
Cabbage

Cabbage, perhaps one of the most underrated vegetables, is extremely nutritious. Cabbage is versatile, readily available all year long, and maybe best of all — it is super cheap.

Cabbage belongs to the brassica genus of vegetables, which also includes other powerhouse vegetables like broccoli, cauliflower and kale. All of these super foods are loaded with nutrients, fiber, vitamins, folate and magnesium to name a few. 

A lot of health experts say cabbage helps reduce chronic inflammation, improves digestion, may reduce your risk of heart disease, lower blood pressure and could help lower bad cholesterol. The health benefits go on and on, but you get the gist. We all need to eat more cabbage.

Try adding some raw shredded cabbage to your salads. Make a simple saute to add a quick and healthy side dish to dinner. 

Add cabbage to stir fries. Make fermented sauerkraut — it is simple to do and is super good for your gut. Here are some recipes to help you get more cabbage into your diet.

 

Simple cabbage and apple saute

1 onion, thinly sliced

1 apple, peeled, cored and thinly sliced

1 medium head red cabbage, shredded

2 tablespoons olive oil

Salt and pepper to taste

 

Heat oil over medium-high heat. Saute onion, apple, cabbage until wilted. Sprinkle with salt and pepper. Lower heat and cover, cooking another 30 minutes.

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Stuffed cabbage

Tomato Sauce:

4 garlic cloves, minced

1 onion, chopped

3 tablespoons butter

2 bay leaves

1/2 teaspoon crushed red pepper flakes

1 28-ounce can crushed tomatoes

1 28-ounce can whole tomatoes

1/4 cup brown sugar

2 tablespoons red wine vinegar

1 teaspoon salt

1/2 teaspoon pepper

 

Stuffing:

3 cloves garlic, minced

1 onion, chopped

2 stalks celery, chopped

1/2 cup parsley, chopped

1 egg, lightly beaten

1/2 cup rice

3 tablespoons golden raisins, chopped

2 teaspoon Worcestershire sauce

1 teaspoon sweet paprika

1 ½ teaspoon salt

1/2 teaspoon pepper

1 head cabbage

Sour cream for serving

 

Make tomato sauce. Heat butter in a large pot over medium-high heat. Add garlic and onion and cook until they are soft, about 8 minutes. 

Add bay leaf, crushed red pepper flakes, both cans of tomatoes with juices, brown sugar, vinegar, salt and pepper. Bring to a boil while breaking up the whole tomatoes with the back of a spoon. 

Reduce heat to a simmer and partially cover while preparing the cabbage and stuffing.

For the stuffing, in a large bowl, combine garlic, onion, celery, parsley, ground beef, egg, rice, raisins, Worcestershire, paprika, salt and pepper. Set aside while you prepare the cabbage leaves.

Place a steamer basket inside a large pot. Add water until it almost reaches the steamer basket. Bring to a boil and add whole cabbage. After 3-4 minutes, carefully remove cabbage and gently pull off outer leaf. Return cabbage to pot and continue this process until you have about 15-20 leaves. Set the remaining cabbage aside for another use, such as a stir fry.

To stuff the cabbage leaves, scoop about 1/3 cup of the stuffing and place on a cabbage leaf. Carefully roll up, tucking the sides in as you do. 

When all leaves are stuffed, spoon some of the tomato sauce in the bottom of a 9- by 13-inch baking dish. Add the stuffed cabbages and then pour remaining tomato sauce over all. 

Cover tightly and bake in a preheated 350-degree oven for 1 hour and 45 minutes. Cool slightly and then serve with a dollop of sour cream on each cabbage roll.

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Chinese stir fry

2 tablespoons avocado oil

3 cloves garlic, minced

2 teaspoons fresh ginger, grated

1/2 teaspoon crushed red pepper flakes

1 tablespoon soy sauce

2 tablespoons dry sherry

1 teaspoon brown sugar

1 small cabbage, shredded

1 carrot, julienned or grated

3/4 cup water chestnuts, chopped

2 green onions, sliced

 

In a wok or large skillet, heat oil over medium-high heat. Add garlic, ginger and crushed red pepper flakes. 

Cook for a minute and then add cabbage and carrots, tossing until vegetables are crisp tender, about 10 minutes. 

Add soy sauce and dry sherry. Stir in water chestnuts and green onions. Serve with rice.