CABBAGE: THE AFFORDABLE SUPERFOOD

You know that I adore superfoods. These powerful foods are densely packed with a range of high-octane nutrients. But if I’m being completely honest, I have to admit that there is one thing I absolutely loathe about superfoods: Their crazy, high price tags! $17 for a pouch of cocoa nibs? $8.99 for a half-pound of chia seed? $3.99 for a bunch of kale? Ouch! I understand why people throw up their hands in despair and head for the store brand potato chips. After all, we’ve got bills to pay off, maybe some medical debt, mortgages, children’s tuitions and on and on.

Today, I want to share with you one of the most affordable power foods around. It’s one of kale’s cousins, a member of the nutritious cruciferous family and all-around nutrient all-star: Cabbage. Priced at just cents per pound, long-lasting (so you can store a head of cabbage for two weeks or more), and versatile, cabbage is a great way to stretch your food dollar. Raw or cookied, just mince it or shred it or chop it into into anything you want to expand, from sandwich spreads to salads to soups to salsa. With every 1-cup serving you consume, you’ll be getting over 79 % of your daily requirement of vitamin K, almost 69 % of vitamin C, 20% of vitamin B6, plus vitamins B1, B2, and B3, folate, selenium, a wide range of minerals, fiber, protein, and a host of phytonutrients that regular blood sugar, help protect against cancer, lower blood cholesterol, heals ulcers, and lowers inflammation in the body.
The trick to making cabbage into a gourmet powerhouse is finding fun ways to enjoy it. These chips (think kale chips made with cabbage) are one of my new favorites. And below it, you’ll find a fun, handy, freezer slaw recipe

 

SAVOY CABBAGE CHIPS
Makes a lot
You probably know I’m a kale chip fan. But recently I learned you can use economical cabbage to make chips that are just as yummy and nutritious as their kale chip cousins, but a lot easier on the budget. Note: Savoy cabbage is the darker green cabbage that has nubbly, bubbly-looking leaves.

1 head of Savoy cabbage

2 teaspoon mild-tasting extra virgin olive oil or coconut oil

1/4-1/2 teaspoon salt

a pinch of black pepper

 

1. Preheat oven to 200 degrees F.

2. Line a rimmed baking sheet with foil or parchment paper.

3. Clean and thoroughly dry your cabbage leaves thoroughly. To ensure sure leaves are completely dry, I’ve been known to aim a cool-blowing hair dryer at them. Or you can use paper towel to blot excess water.

4. Cut large leaves in half, thirds or quarters, as desired.

5. Place leaves in a large bowl, something that has enough room to toss the leaves around to coat them. Pour the olive oil in and toss with hands in order to coat leaves equally.

6. Sprinkle with salt and pepper and toss again.

7. Place leaves in a single layer on the parchment covered baking sheets.

8. Bake for approximately 10 minutes. Then open oven and turn leaves.

9. Bake leaves for an additional 10 to 15 minutes. Watch closely so leaves won’t burn. You want leaves to be golden toward the edges.

10. Let cool completely, ideally on a wire baking rack, and serve.

 

 

FREEZER COLESLAW

Makes a lot

Featuring regular green cabbage, this tasty vinegar-based coleslaw is stored in the freezer, for tasty slaw any time you want it.

1 medium head green cabbage

salt to taste

1/2 cup vinegar

1/3 cup cold water

1/3 cup sugar

1/2 teaspoon celery seed

1/2 teaspoon mustard seed

1/2 teaspoon lemon pepper

1/2 teaspoon seasoned salt

1 small carrot grated

1/2 green pepper, grated

1/2 small onion, grated

 

1. Cut cabbage into wedges and sprinkle with salt; let stand for 1 hour.

2. Combine vinegar, cold water, sugar, celery seed, mustard seed, lemon pepper and seasoned salt; bring to a boil. Let cool.

3. Grate carrot, green pepper, onion, and cabbage. Mix with cooled vinegar mixture, mixing well. Freeze coleslaw in individual containers.

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