cabbage2 Like kale and cauliflower, cabbage is a cruciferous vegetable known for it’s nutrient density and anti-cancer properties. There are many varieties throughout Asia and Europe that differ in color, texture and taste. At only 22 calories for one cup of chopped cabbage, it’s packed with an antioxidant called sulforaphane, a natural compound that boosts the body’s production of cancer-fighting enzymes. If you haven’t paid much attention to cabbage, it’s time to get a -head! 

Ingredients (choose organic when available):

  • 3 tablespoons apple cider or balsamic vinegar
  • 3 tablespoons orange juice or water
  • 1/4 teaspoon ground cinnamon
  • 2 teaspoons Dijon mustard
  • 2 teaspoons cold-pressed extra virgin olive oil
  • 1 small red onion, chopped
  • 1 red apple, cored and chopped
  • 1 small head red cabbage (about 1 to 1/2 pounds), outer leaves discarded, cored and chopped
  • Sea salt (optional) and freshly ground black pepper to taste

In a small bowl, whisk together the vinegar, juice (or water), cinnamon and mustard, then set aside. In a large skillet, over medium heat, sauté the onion and apple in the olive oil for about 3 minutes or until the onion softens. Add the cabbage and season with salt and pepper. Pour the vinegar dressing over the mixture and combine. Cover and simmer for 10 to 15 minutes.

Serves 4.

Nutrition Facts per serving (205 grams) without added salt: 92 calories, 2.7 grams fat, 50 milligrams sodium, 308 milligrams potassium, 17 grams carbohydrates, 4.5 grams dietary fiber, 2 grams protein, very high in vitamins C and B6.

Bon Appétit!

For more healthy recipes and a diet geared towards optimal health and weight loss without deprivation, pick up a copy of Layne’s book: Beyond The Mediterranean Diet: European Secrets Of The Super-Healthy.