The Keto Pantry - Cabbage

Welcome to our new *virtual* Keto Pantry! Each post will feature a healthy, ketogenic diet therapy friendly ingredient. We want to encourage you to include these ingredients in your diet to help promote overall health and well-being. Please let us know how you like this new feature and what we can add to make it as effective and helpful as possible. Proudly brought to you by:

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What is it?

Cabbage is a cruciferous vegetable closely related to kale, Brussels sprouts, broccoli and cauliflower. There are several varieties easily found in grocery stores including green cabbage, the most common with tightly layered smooth leaves, savoy, which has crinkled leaves, red, Napa and bock choy.

Since cabbage is low in carbohydrate, and high in fiber and water, its an excellent choice for ketogenic diet therapies. This means that you get to enjoy a large serving of cabbage compared to other vegetables.

green cabbage

 

Nutrition (Derived from the USDA Food Database)

Cabbage is an excellent source of vitamin K, vitamin C, and vitamin B6. It is also a very good source of manganese, dietary fiber, potassium, vitamin B1, folate and copper. The red cabbage variety offers much higher level of polyphenols than any of the green varieties.

Nutrition Facts for “green cabbage, raw”

NutritionLabel Cabbage copy

What does it taste like?

Raw green cabbage has a strong peppery or bitter flavor with tough, rubbery leaves. When it is steamed or roasted, it becomes much more tender and sweet. When green cabbage is combined with other ingredients, it takes on the additional flavorings and is almost indistinguishable. Red cabbage has a similar flavor and texture to green, but it is deeper and earthier. Savoy, Napa, and bock choy are all sweeter with much more tender leaves.

red cabbage

How to use it

Green and red cabbage is best used when it is sliced thinly and cooked quickly. Steaming and roasting will retain more of the vitamins and minerals than boiling.  A simple sauté of thinly sliced cabbage is a great substitution for carbohydrate based ingredients such and rice and noodles.  It is also helpful in “bulking up” meals. When cabbage is included in soups, stir fry’s,  and casseroles, portions will be larger and more filling.

For the savoy, Napa and bock choy varieties, their softer leaves are especially good for adding to salads and other raw dishes. They can be cooked as well, but again, should only be cooked as quickly as possible. The leaves on these varieties will virtually “disappear” when cooked too long.

Click the recipes below for a few Charlie Foundation created recipes to try!

Cabbage Patties 

Brussels Sprouts 

Chicken and Cabbage Puree 

Chicken Vegetable Soup 

Peanut Noodle Salad

Stir Fry with Noodles

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Mrs. Kelly
Keto Pantry - Olive Oil

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Thursday, 23 March 2017

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