7 cabbage recipes – let’s get good nutrition

7 cabbage recipes – let’s get good nutrition

Cabbage is available all year round. It is great eaten raw or cooked, and also it is healthy food.

During the period of Ancient Greece and Rome, cabbage was used as a medical herb rather than eaten as a vegetable. It was brought to Japan in the Edo period, and it has been eaten at home since the end of the Second World War.

There are spring cabbage (April to June), summer cabbage (July to October) and winter cabbage (November to march), and there are differences between them. For example, spring cabbage has a soft texture so that it can be eaten raw. On the other hand, winter cabbage has tough leaves, so it can be suitable for cooking.

Red cabbage is often eaten raw. The purple colour in red cabbage comes from anthocyanin which acts as antioxidant. And savoy cabbage can be eaten cooked as it is tough and fibrous, and green ball cabbage has soft thick vivid green leaves.

Cabbage is an excellent source of vitamin C, containing 41mg per 100g. In order to take recommended daily intake, you can simply eat 250g of cabbage. A handful of shredded cabbage is about 100g, so it is easy to have daily intake.

In addition, vitamin c can help heal gastric mucosa and cure stomach ulcers. Cabbage also contains calcium and vitamin K which controls calcium, so that it can be osteoporosis prevention. And dietary fibre is effective for constipation and detoxing.

Recently, studies have shown that the isothiocyanates of cabbage can help protect against cancer.

This article will introduce some cabbage recipes. There are many recipes as cabbage is a very versatile vegetable. Here are easy and medium difficulty recipes.



7 cabbage recipes – let’s get good nutrition

 

1. Cabbage salad with sesame dressing


1. Shred cabbage
2. Make dressing. Combine 1 tbsp sesame paste, 1 tbsp ground sesame, and 2 tbsp citrus soy sauce

Eating cabbage raw is a way to take more vitamin C. Vitamin C can help you gain energy and alleviate tiredness. It is essential to reduce tiredness.
Vitamin C in raw cabbage cannot be reduced by heat, but it can be destroyed when soaking shredded cabbage for a long time.
You can have no-oil dressing.
Cabbage contains dietary fibre which scours intestinal walls and removes waste matter.

If you want to lose weight, try this salad before meals. Some people could lose weight by having cabbage before meals.

When making salad with red cabbage, anthocyanin can acts as antioxidant and it is effective for anti aging. It also looks good.

Sesamin in sesame is effective for anti aging. It is easier to digest sesame paste or toasted ground sesame. Sesame oil can reduce cholesterol. Above all, the smell and taste of sesame seeds are great. In this recipe, it is easy to make dressing as you use citrus soy sauce.

 

2. Cabbage soup


1. Chop cabbage, celery, carrots, onions, and any vegetables.
2. Cook the vegetables and ginger in boiling water. Taste with salt, pepper, and bay leaves, or soysauce.

You can make a main-meal soup with diced bacon and potatoes. Stock cubes may contain artificial additives and much salt, so check labels. However, you can make a more flavourful soup without using stock.

Raw cabbage tastes great, but cooked one is good to digest. Also, you can enjoy different taste from raw one. This soup is cooked with ginger, so it can help improve blood circulation. It is important to increase blood flow in order to detoxify.

There is a French movie “La soupe aux choux (The cabbage soup)”. French people used to have cabbage soup, one of local dishes, every night. One day, the smell of soup summons an alien. He comes to the village every night and has dinner with people there. So cabbage soup is very attractive food even for an alien.

 

3. Steamed layered cabbage and pork


1. Layer cabbage and thin sliced pork together with some salt in a deep plate.
2. Put a piece of butter and ground pepper, and steam.

This is very easy, and can warm you up especially in winter. By warming you up, it can boost blood circulation as well as metabolism.

If you use thin sliced bacon instead of pork, you don’t need any salt. Also, you don’t need water as cabbage contains 92 percent water.

Collagen in pork is good for skin. Pork also contains vitamin Bs which reduce tiredness, so it is effective to survive summer fatigue.

 

4. Sautéed cabbage and instant noodles


1. Shred cabbage, onions and carrots.
2. Sauté chopped ginger and garlic with 1 tbsp oil until you can smell it cooking. Then, add the vegetables and taste with 1 tbsp oyster sauce.
3. Put sautéed vegetables on cooked instant noodles.

It can be get bored of eating instant noodles, but this recipe can make them taste great, like noodles at a restaurant.

It is also good to taste with bit of bean chilli paste instead of oyster sauce.

Capsaicin in chilli can help burn fat and improve blood circulation. The point is to fry quickly over strong heat. It makes crispy fried cabbage and it tastes better.

Instant noodles contain much salt, so you don’t need lots of oyster sauce. Try not take much salt as taking too much sodium can cause adult diseases.

 

5. Okonomiyaki


In this recipe, you can make okonomiyaki with ingredients you always have in your kitchen.

For 3 pancakes
Cabbage 450g (150g / pancake)
3 spring onions
Half cut onion
3 eggs
Tempura flakes, dried shrimp, pickled ginger
* Plain flour 100g
* Potato starch 20g
* Baking powder 1 tsp
* 1 egg

* 1 tsp soy sauce, sugar, fish stock
* water 160cc

1. Mix * ingredients and put the batter in fridge for one hour.
2. Chop cabbage, spring onions, onion and ginger.
3. Put 150 g cabbage, one egg, a spoon batter, 1tbsp tempura flakes, some ginger, some shrimps, one spring onion, and 1 tbsp onion in a bow. Mix them.
4. Pour oil and bit of sesame oil in a fry pan and fry. Put sliced pork on top or mix squid and prawns with batter.
5. Turn over and cover with lid for 3 minutes. Turn over again. Don’t push down on the pancake.
6. Put sauce, fish flakes, seaweed flakes and mayonnaise if you like.

Quite big amount of cabbage is used to make Okonomiyaki. You can get a good nutrition from one Okonomiyaki as it contains eggs and so forth. I was born in Kansai area, so Kansai people can be happy with this recipe. There are some recipes using yams, but you can substitute baking powder. It can make Okonomiyaki fluffy.

You can also by flour for Okonomiyaki, but you can just use plain flour. By making Okonomiyaki, you can have lots of cabbage.

 

6. Cabbage rolls


For one roll
Pork and beef mince 80g
Onion, carrot, celery 10g each
Cooked rice 10g
1 tsp ketchup
Cabbage 2 large leaves, 2 smaller leaves
Salt, pepper

Demigras sauce

1. Fry chopped onion, carrot and celery with salt and pepper. Cool it down and add mince, ketchup, rice, salt and pepper. Mix well.
2. Boil cabbage leaves. Place large leaves and then smaller ones on them. Place the mixture and toll the leaves.
 Boil the whole cabbage to make it easier to remove leaves. Cut the thick centre veins to make it easier to roll.
3. Lay flap side down in a smaller pan. Pour water to cover and put 1 bay leaf, salt and pepper. Simmer under low heat at least 2 hours. Add some water to cover occasionally for the first 1 hour. Cook until soup is reduced by half.
4. Pour demigras sauce over rolls.
 You can add some curry powder to the sauce. By pouring the sauce, it tastes like restaurant food.

You need a long time to cook, however, it is really delicious.
Winter cabbage has tough leaves, so it is suitable for cooking like cabbage rolls.
It takes for a long time to cook cabbage rolls, therefore you can make a lot and put some in freezer. And stew tastes better the next day.

 

7. Tofu dumplings


These are vegetarian dumplings.

Firm tofu 200g
Cabbage 250g
4 dried mushrooms
4 spring onions
1/2 onion
Ginger juice
1 tbsp sesame oil
1 tbsp soy sauce
Salt, pepper
Dumpling wrappers

1. Boil cabbage for a short time. Soak dried mushrooms. Chop spring onions, onion, cabbage and mushrooms.
2. Drain tofu and mix with all ingredients. Fold dumplings in half and press closed.
3. Heat a fry pan with sesame oil. Cook for a while. Add 1/2 cup water and cover.
4. Dip with vinegar and soy sauce, citrus soy sauce, or vinegar and soy sauce with chilli oil.

This is healthier than meat dumplings as tofu is used instead of meat.
Tofu can help prevent arteriosclerosis, strengthen bones, reduce cancer growth, control high blood pressure, maintain brain function and treat menopause. It is very healthy food as it contains protein and minerals. Tofu is available at reasonable price, so it is a good idea to have it every day.
It is also good that dietary fibre in cabbage helps maintain bowel health.

 

There are more cabbage recipes. Cabbage is available all year round, and also is good for skin and detoxification. The great advantage of cabbage is you can cook it with variety of ingredients. Also, it helps heal gastric mucosa. So why don’t you try cabbage recipes every day?

 

Summary

7 cabbage recipes – let’s get good nutrition

1. Cabbage salad with sesame dressing
To take vitamin C
2. Cabbage soup
High fibre food
3. Steamed layered cabbage and pork
To survive summer fatigue.
4. Sautéed cabbage and instant noodles
5. Okonomiyaki
To have lots of cabbage
6. Cabbage rolls
You can have lots of cabbage when simmering
7. Tofu dumplings
Good combinations – tofu and cabbage