Healthy Foods & Recipes: Cabbage

4 Healthy Reasons to Eat Cabbage

1. Rich in Nutrients: Cabbage is packed with essential vitamins and minerals, including Vitamin C, Vitamin K, Folate, and Manganese, which support immunity, blood clotting, and overall health.
2. Powerful Antioxidants: Cabbage contains antioxidants like polyphenols and sulfur compounds that help reduce inflammation and protect cells from oxidative stress.
3. Supports Digestive Health: Cabbage is high in fiber, which promotes healthy digestion, supports gut health, and can prevent constipation.
4. Promotes Heart Health: Red cabbage, in particular, contains anthocyanins, which have been linked to reduced risk of heart disease by lowering blood pressure and cholesterol levels.

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Healthy Spicy Cabbage Stir-Fry Recipe

Ingredients

• 2 cups green or red cabbage (shredded)
• 1 tbsp olive oil or sesame oil
• 1/2 onion (sliced)
• 1 carrot (julienned)
• 2 cloves garlic (minced)
• 1/2 inch fresh ginger (grated)
• 1 tbsp soy sauce (or coconut aminos for a gluten-free option)
• 1 tsp rice vinegar
• 1/2 tsp chili flakes (adjust to your spice preference)
• 1/2 tsp ground turmeric (optional for anti-inflammatory benefits)
• 1/4 tsp black pepper
• 1/4 tsp sea salt (adjust to taste)
• 1/2 tsp toasted sesame seeds (for garnish)
• 1 tbsp fresh cilantro or green onion (chopped for garnish)

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Instructions

1. Prepare the Vegetables: Shred the cabbage, julienne the carrot, and slice the onion. Mince the garlic and grate the ginger.
2. Heat the Pan: In a large pan or wok, heat the oil over medium-high heat.
3. Sauté Aromatics: Add the garlic, ginger, and onions. Sauté for 1-2 minutes until fragrant.
4. Add Cabbage & Carrot: Toss in the shredded cabbage and carrots. Stir-fry for 3-4 minutes, stirring frequently, until cabbage begins to soften but still has a slight crunch.
5. Season the Stir-Fry: Add the soy sauce, rice vinegar, chili flakes, turmeric, black pepper, and salt. Stir well to combine and cook for another 2-3 minutes.
6. Garnish & Serve: Turn off the heat, sprinkle with sesame seeds, and garnish with fresh cilantro or green onions. Serve warm as a side dish or over quinoa, brown rice, or as part of a Buddha bowl.

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This spicy cabbage stir-fry is nutrient-dense, anti-inflammatory, and heart-healthy. Plus, it’s quick and easy to make in under 15 minutes!

Source: ChatGPT