St. Patrick’s Day Cabbage: A Seemingly Lowly Vegetable with Mighty Health Benefits

Happy National Nutrition Month®! This year’s theme is “Eat Right with Color,” which serves as a reminder to eat a variety of colorful veggies and fruits, whole grains, seafood, lean meats and low-fat dairy each day – all while staying within a healthful calorie range for your body.

An easy way to achieve a colorful plate is by combining different food groups and different colored vegetables or fruit within every meal. With St Patty’s day coming up, why not make cabbage one of your favorite base foods for the month and build a few colorful meals around it?

Many of us assume cabbage is a lowly veggie with not much nutrient value. The truth however, is that cabbage is anything but lowly. In fact, it is quite mighty … a super-vegetable … when it comes to your health. Cabbage is part of the “cruciferous” family that includes Brussels sprouts, broccoli, kale and other leafy veggies. These cruciferous vegetables are packed with phytochemicals which may reduce the risk of certain cancers and cardiovascular disease.

Nutrition in One Cup of Cabbage …

    • Contains only 25 calories
    • Provides an excellent source of Vitamin C, which is important for healthy skin and a strong immune system
    • Provides an excellent source of Vitamin K, which supports bone health
    • Provides 2 grams of fiber, which helps support a healthy digestive system and satisfies hunger

How to Buy Cabbage
Look for a firm head that’s heavy for its size and has crisp leaves with no signs of browning or withering.

How to Store Cabbage
Wrap tightly in plastic and store in the refrigerator for up to 7 days.

How to Enjoy Cabbage

    • Shredded. Shred raw green and Napa cabbage and serve with a sesame-ginger dressing.
    • Sautéed. Sauté red cabbage, grated apple, diced onion and raisins.
    • Stuffed. Stuff cabbage leaves with lean ground turkey and whole-grain rice. Steam and serve with a tomato sauce.
    • Soup. Make cabbage soup with white beans, chopped tomatoes and onions and lean sausage.

St. Patrick’s Day wouldn’t be the same without a meal of corned beef and cabbage. But cabbage is such a versatile vegetable that it should be enjoyed as a great addition to any meal, year round!

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