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Writer's pictureTrainer Emily

National Cabbage Day

Updated: Feb 17, 2023

THURSDAY




Cabbage: an underrated heart healthy vegetable, full of vitamin C, A, & K, as well as fiber, and other macronutrients. It is good for inflammation, and red cabbage in particular seems to increase beta-carotene & other antioxidants that aid in protecting the heart.(1)


Ways to enjoy Cabbage:

  • We frequently make a slaw to go with tacos, or to simply enjoy as a side by chopping it find and adding a little low calorie Bolthouse Farms Cilantro Avocado yogurt dressing

  • When I was younger my mom would prepare Cabbage Rolls, similar to the recipe by Drive Me Hungry here (estimated 298 calories, 45g protein, 5g fat, 19 CHO, 5.9g fiber)

  • We have also substituted cabbage for our pasta in our homemade chicken noodles soups, or you could try a cabbage soup like this from Allrecipes (estimated calories 90, 4g protein, 0.5g fat, 20.7g CHO, 5.5g fiber)

  • Over the years, I have acquired a taste for Kimchi which has a bonus of possibly enhancing metabolism & ability to burn fat (3)as well as providing a source of probiotics.

"Kimchi’s status as a probiotic is helpful for many people, but it still contains live bacteria. The bacteria used to ferment kimchi are safe to consume. However, if kimchi is not properly prepared or stored, the fermentation process can cause food poisoning.. As a result, people with compromised immune systems should take caution when eating kimchi or other fermented foods"(2)

  • Check out a kimchi recipe at thekitchn here (estimated 70 calories, 5.3g protein, 1.3g fat, 13.1g CHO, 4.7g fiber)

Precautions:

Yes, there is a downside to cabbage (besides making you gassy at times). You may want to speak to a nutritionist or physician if you have diabetes, hypothyroidism, are going to have surgery, or have allergies to vegetables in the Brassicaceae/Cruciferae family (broccoli, Brussels sprouts, or cauliflower). Check out the precaution details listed by WebMD here (4)





REFERENCES:

1. Mikstas, Christine. "Benefits of Cabbage." WebMD, 11 September 2020, https://www.webmd.com/food-recipes/ss/slideshow-cabbage-benefits
2. Nazario, Brumilda. "Health Benefits of Kimchi." WebMD, 16 September 2020, https://www.webmd.com/diet/health-benefits-kimchi
3. Horton, Brierley. "The Health Benefits of Kimchi." EatingWell, 04 February 2020, https://www.eatingwell.com/article/7595527/the-health-benefits-of-kimchi/
4. WebMD. "Cabbage: Overview, Uses, Side Effects, and More". WebMD. 2005-2023. https://www.webmd.com/vitamins/ai/ingredientmono-171/cabbage
5. Jaime. "Healthy And Easy Stuffed Cabbage Rolls Recipe". Drive Me Hungry. Nov 04, 2019. https://drivemehungry.com/healthy-and-easy-stuffed-cabbage-rolls-recipe/
6. Marsh, Nell. "Cabbage Fat-Burning Soup". All Recipes. Nov 02, 2022. https://www.allrecipes.com/recipe/13116/cabbage-fat-burning-soup/








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