Your Dietitian: Crazy about cabbage

With St. Patrick's Day just around the corner, many people will be enjoying the classic Irish dinner of corned beef and cabbage. Besides being a popular food in Ireland, cabbage is widely served in many other European and Asian countries. Although we currently can't travel to Europe or Asia to sample their wonderful dishes, we can still enjoy foods from around the world right in our own kitchen. Cabbage can be used to create a variety of delicious dishes from many countries, such as Polish, German or Hungarian recipes for stuffed cabbage, Polish sauerkraut perogies (filled dumplings), Russian borscht soup with beets and cabbage and garden vegetable soups — just to name a few. In many Eastern European countries, cooked green or red cabbage is served as a simple, delicious side dish. My favorite is German sweet and sour red cabbage — a recipe passed down to me from my mom. (See recipe.) In Asia, many stir fries include crunchy Chinese cabbage. In Korea, a pungent, fermented cabbage called kimchi is a standard side dish. Kimchi is rich in health-giving bacteria (probiotics). If you don't frequently eat much cabbage, here are a few reasons to start. Low calorie Since cabbage is 93 percent water, it is extremely low in calories, with about 20 calories in one cup of raw cabbage or one-half cup of cooked cabbage. For persons with diabetes or watching their weight, cabbage is a smart choice. Cancer fighter Cabbage is a cruciferous vegetable — in the same biological family as broccoli, cauliflower and Brussels sprouts. Cruciferous vegetables contain sulforaphane, kaempferol and antioxidants shown to reduce the risk of cancer. Rich in vitamins C and K Most people don't realize that cabbage is a good source of antioxidant vitamin C. One cup of raw green cabbage contains a little more vitamin C than a Cutie mandarin orange. Red cabbage contains even more, with 30 percent more vitamin C than green cabbage. To preserve the vitamin C in raw shredded cabbage (or cole slaw), always keep it tightly covered. Vitamin C easily combines with the oxygen in the air. As a water-soluble vitamin, vitamin C is lost in cooking water. Therefore, cook it in an instant pot or microwave with little water. Or, consume the cooking water as in soup. Cabbage is also a good source of vitamin K, a fat-soluble vitamin needed for blood clotting and building strong bones. Green cabbage has twice as much vitamin K as red cabbage. Adding a bit of fat, such as oil or butter when cooking it, greatly increases vitamin K absorption. Cooking does not decrease cabbage's vitamin K content. Anti-inflammatory Red cabbage is rich in antioxidants called anthocyanins. These are what give red cabbage its vibrant purple color. Anthocyanins act as an anti-inflammatory in the body. Besides arthritis, chronic inflammation has been linked to all chronic conditions, including heart disease. So, it's not surprising that a study of 93,600 women found that those with a higher intake of anthocyanins had a lower risk of heart attacks. Increased intakes of anthocyanins have also been shown to reduce blood pressure. With more than 36 types of anthocyanins, red cabbage is a heart-healthy choice. Red cabbage can be added to a variety of foods. Shredded red cabbage makes a beautiful addition to tossed salads, cole slaw and a topping on fish tacos. Or, serve it cooked as a delicious side dish with breaded pork tenderloin, pork chops or pork roast. With all the health benefits of cabbage, try some of the many delicious recipes from around the world using green or red cabbage. You'll be glad you did. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. SWEET 'N SOUR RED CABBAGE 1 small head of red cabbage, outer leaves and core discarded (or ½ a medium head of red cabbage) 1 cup water ¾ cup apple cider vinegar 1/3 cup minus 1 tablespoon sugar 1 teaspoon salt 1 ½ tablespoons butter or tub margarine Shred or very thinly slice cabbage. Place in a pressure cooker or instant pot. (May also cook in a covered saucepan on the stove.) In a 2-cup glass measuring cup, combine water, vinegar, sugar and salt. Microwave on high for about 2 minutes. Stir to dissolve sugar and salt. If not completely dissolved, return to microwave for another few seconds, then stir again. Pour mixture over red cabbage. Toss to coat cabbage. Add butter or margarine to cabbage. Seal pressure cooker or instant pot. Cook on pressure cook (high) for about 5 minutes, depending on the desired softness of cabbage. Release pressure. (If cooking on stove, bring to a boil. Cover and simmer until desired tenderness. Check after 5 minutes.) Serve with cooking juices in serving bowls. Nutrition note: Pressure cooking preserves more than 90 percent of the nutrients in vegetables. Makes: 4 to 6 servings SOURCE: My mom, Agnes Stirmel GARDEN FRESH VEGETABLE SOUP 1 tablespoon olive oil ¾ pound onions, chopped ½ pound carrots, peeled, sliced and cut into half moons 2 large ribs of celery, diced 1 large clove garlic, minced 1 (28 ounce) can diced tomatoes ½ pound shredded green cabbage (about ½ a small head) 6 ounces fresh or frozen green beans, cut into 2-inch pieces 1 (32 ounce) carton reduced sodium chicken broth 1 ½ cups water ½ teaspoon salt, or to taste ¼ teaspoon black pepper 1 medium zucchini cut into half moons 1 tablespoon chopped fresh basil (or 1 teaspoon dried basil) 1 large bag (8 ounce) baby spinach Heat oil in a large stock pot or Dutch oven kettle. Sauté onion for 2 minutes Add carrots, celery and garlic. Cook for 8 minutes, stirring occasionally. Cook until crisp-tender. Add tomatoes (undrained), cabbage, green beans, broth, water, salt and pepper. Bring to a boil. Reduce heat. Cover and simmer for 10 minutes. Add zucchini, basil and spinach. Increase heat to bring to a boil. Then reduce heat to low. Cover and simmer for another 10 minutes or until all vegetables are tender. Serve. Note: If desired, freeze some of the leftover soup in 2 cup portions to enjoy later. Makes: 14 cups SOURCE: Phyllis Molnar LOWER SODIUM CABBAGE ROLLS Bed of cabbage mixture (replaces high sodium sauerkraut): 1 cup shredded cabbage mixed with 1 large peeled, minced carrot and about ¼ cup minced fresh onion (The cabbage rolls are placed on top of this mixture when cooking.) Cabbage rolls: ½ cup rice cooked in 1 cup water with ¼ teaspoon salt 8 large cabbage leaves (outer leaves of cabbage) 1 pound 90 percent or 93 percent lean ground beef 1 rounded teaspoon onion powder ¼ teaspoon paprika 1/8 teaspoon black pepper 3 dashes each: garlic powder and Accent 1 (8 ounce) can tomato sauce 1 ½ cups water Cook rice according to package directions. While rice is cooking, remove 8 outer leaves from head of cabbage, rinse well. Leaving them wet, place in a large microwave container with a lid, 4 leaves at a time. Microwave on high for about 1 minute to soften leaves (for easier folding). Shred about 1 cup of remaining cabbage and place in bottom of a large Dutch oven kettle. Add minced carrot and ¼ cup minced onion. Toss to combine. Set aside. Make cabbage roll filling. In a large bowl, combine ground beef, cooked rice and spices. Place about 1/3 cup ground beef-rice mixture into each large cabbage leaf. Fold leaves over filling. Place seam side of cabbage roll down atop shredded cabbage mixture in kettle. Pour tomato sauce on top of stuffed cabbage rolls. Add water to kettle. Cover. Bring to a boil. Reduce heat and simmer for 1 hour. Serve with fresh rye bread and more cooked carrots, if desired. It may also be served with mashed potatoes. Note: Most stuffed cabbage roll recipes place the stuffed cabbage rolls atop sauerkraut, which is high in sodium. I developed this recipe for my father-in-law who needed to follow a low sodium (salt) diet. Makes: 4 servings (2 cabbage rolls per serving) SOURCE: Phyllis Molnar