October Local Food Spotlight: Cabbage
Health Benefits of Cabbage
Cabbage is a versatile and nutrient-packed vegetable that deserves a place on every plate. Just half a cup of fresh or cooked cabbage provides an excellent source of vitamin C and vitamin K, along with fiber and folate. These nutrients support immune health, bone strength, and digestive wellness.
As a cruciferous vegetable, cabbage is rich in phytochemicals—natural compounds that help strengthen the immune system and may lower the risk of heart disease and certain types of cancer. Including cabbage in meals is a simple way to add variety, flavor, and powerful nutrition to a balanced diet.
A helpful tip for healthy eating is to make half of every plate fruit and vegetables. Adding cabbage to salads, soups, stir-fries, or slaws is an easy way to meet daily nutrition goals.
Quick and Easy Recipe: Rainbow Coleslaw
This colorful and crunchy coleslaw is a delicious way to enjoy cabbage while adding a rainbow of vegetables to the table.
Makes: 12 servings (½ cup per serving)
Prep time: 15 minutes
Ingredients
2 cups thinly sliced red cabbage
2 cups thinly sliced green cabbage
½ cup chopped yellow or red bell pepper
½ cup shredded carrots
½ cup chopped red onion
½ cup fat-free mayonnaise
1 tablespoon red wine vinegar
¼ teaspoon celery seed (optional)
½ cup low-fat Cheddar cheese, cubed
Directions
In a large bowl, combine all vegetables.
In a small bowl, mix mayonnaise, vinegar, and celery seed to make the dressing.
Pour dressing over vegetables and toss until well coated.
Add cheese and serve chilled.
Nutrition Information (per serving)
Calories: 30
Carbohydrate: 4 g
Dietary Fiber: 1 g
Protein: 2 g
Total Fat: 1 g
Saturated Fat: 0 g
Trans Fat: 0 g
Cholesterol: 2 mg
Sodium: 145 mg
Adapted from: Soulful Recipes: Building Healthy Traditions, Network for a Healthy California, 2008
Quick and Easy Recipe: Rainbow Coleslaw
This colorful and crunchy coleslaw is a delicious way to enjoy cabbage while adding a rainbow of vegetables to the table.
Makes: 12 servings (½ cup per serving)
Prep time: 15 minutes
Ingredients
- 2 cups thinly sliced red cabbage
- 2 cups thinly sliced green cabbage
- ½ cup chopped yellow or red bell pepper
- ½ cup shredded carrots
- ½ cup chopped red onion
- ½ cup fat-free mayonnaise
- 1 tablespoon red wine vinegar
- ¼ teaspoon celery seed (optional)
- ½ cup low-fat Cheddar cheese, cubed
Directions
- In a large bowl, combine all vegetables.
- In a small bowl, mix mayonnaise, vinegar, and celery seed to make the dressing.
- Pour dressing over vegetables and toss until well coated.
- Add cheese and serve chilled.
Nutrition Information (per serving)
- Calories: 30
- Carbohydrate: 4 g
- Dietary Fiber: 1 g
- Protein: 2 g
- Total Fat: 1 g
- Saturated Fat: 0 g
- Trans Fat: 0 g
- Cholesterol: 2 mg
- Sodium: 145 mg
Adapted from: Soulful Recipes: Building Healthy Traditions, Network for a Healthy California, 2008
