Food Trend Alert: 5 Healthy Recipes For Brussels Sprouts And Cabbage

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465202687Cabbage, and their mini-me’s, Brussels sprouts, are hot in the cold winter months. These relatives of the more popular super foods broccoli and kale are some of the most healthy food you can consume – and one of the It Foods of 2014.

These cruciferous vegetables are rich in the antioxidant vitamin C and cancer-fighting compounds called glucosinolates. Their high fiber content helps keep your cholesterol levels in check and your body regular. Overcooked, limp versions of these veggies won’t inspire you to include them as part of your healthy nutrition regimen. Boiling them ’til their mushy also robs them of much of their nutrients. Instead, try one of the following recipes that complements, rather than disguises, their delicious properties.

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1. Asian Cabbage Slaw

This refreshing salad comes together in minutes, especially if you use a bag of pre-washed, pre-shredded cabbage. Use it as a side dish for meat, marinated with soy and garlic, or as a topping for black bean burgers or fish tacos. Healthy nutrition never tasted so refreshing and crisp.

Ingredients:

5 cups shredded cabbage – green or red186906927

2 scallions, thinly sliced

1 red bell pepper, cored, seeded and julienned

2 carrots, peeled and shredded

1 tablespoon toasted sesame seeds

2 tablespoons extra virgin olive oil

2 tablespoons low-sodium tamari

1 ½ tablespoons rice wine vinegar

2 tablespoons organic cane sugar

In a small bowl, whisk together the olive oil, tamari, rice wine vinegar and sugar; set aside. In a large bowl, toss together the cabbage, scallions, bell pepper, carrots and sesame seeds. Add the dressing and mix thoroughly. Serve immediately, or allow to marinate in the refrigerator for several hours to allow the flavors to blend. Makes 5 to 8 servings.

Next Brussels Sprouts And Cabbage Recipe: Cabbage And Potato Mash…

2. Cabbage and Potato Mash

Mashed potatoes aren’t usually filed under healthy food, but when you add fresh cabbage and use a minimal amount of whole butter from grass-fed cows, you can have a serving at dinner. This variation of the classic Irish dish, Colcanan, is comforting and rich in potassium.

Ingredients:

1 pound Yukon gold potatoes, peeled and diced178738050

1 tablespoon butter

½ cup yellow onion, sliced thinly

½ head of a medium green cabbage, thinly sliced

1 cup milk

salt and pepper to taste

Place the diced potatoes in a large pot and cover with water. Add a pinch or two of salt. Bring to a boil. Reduce the heat and simmer for 20 to 25 minutes, or until the potatoes are soft. Drain, return the potatoes to the pot and set aside. Heat a large skillet over medium heat and melt the butter. Saute the onions and cabbage until the cabbage browns slightly – about 7 minutes. Place the pot with the potatoes over medium heat. Add the milk and mash with a potato masher. Stir in the cabbage mixture until blended and season with salt and pepper. Makes about four 1-cup servings.

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Next Brussels Sprouts And Cabbage Recipe: Roasted Brussels With Pistachios…

3. Roasted Brussels with Pistachios

Brussels sprouts are best from autumn until spring and this earthy-tasting dish complements winter roasts. The tang of the vinegar and sweet crunch of the pistachios mellows the flavor of the sprouts so you can enjoy this healthy food without turning up your nose.

Ingredients:

1 pound Brussels sprouts, washed and trimmed186534399

1 tablespoon extra virgin olive oil

¼ cup roasted pistachios, shelled  – unsalted

¼ cup balsamic vinegar

salt and pepper to taste

Set a steamer basked over a pot of simmering water and add the Brussels sprouts. Cover and cook for about 10 minutes, until softened and bright green. Heat the olive oil in a large skillet over medium heat. Add the cooked Brussels sprouts and saute for about 2 minutes. Pour in the vinegar and simmer for 2 to 4 minutes, allowing vinegar to reduce by about half and thicken. Stir in the pistachios. Season with salt and pepper to taste and serve. Makes about 4 servings.

Next Brussels Sprouts And Cabbage Recipe: Shaved Brussels With Parmesan…

4. Shaved Brussels with Parmesan

Shaved Brussels sprouts make an elegant side dish. Although you’ll miss the perfectly miniature cabbage shape, you’ll still get all the healthy nutrition of this super food. If you don’t have a good quality parmesan on hand, sub in romano or another dry aged cheese.

Ingredients:

1 pound Brussels sprouts – trimmed459912031

¼ cup extra virgin olive oil

¼ cup grated Parmesan cheese – Parmesan Reggiano preferably

salt and pepper to taste

Slice the Brussels sprouts thinly, or use a mandolin to do the job. Heat the olive oil over medium heat in a large skillet. Add the Brussels sprouts and saute until beginning to brown – about 5 minutes. Remove from the heat and stir in the parmesan cheese. Serve immediately. Makes 4 servings.

Next Brussels Sprouts And Cabbage Recipe: Quinoa Stuffed Cabbage Rolls…

5. Quinoa Stuffed Cabbage Rolls

Stuffed cabbage is a comfort meal, but not always on the list of healthy foods. Fill the tender leaves with a mixture of quinoa and kale, and you’ll have a meatless Monday meal rife with healthy nutrition. The quinoa provides a complete protein.

Ingredients:

1 head green cabbage459880737

1 cup cooked quinoa

1 tablespoon olive oil

½ small red onion, finely chopped

1 cup kale leaves, finely chopped

1 tablespoon fresh thyme, minced

1 1/2 cups low-sodium marinara sauce

2 tablespoons cream cheese

salt and pepper to taste

Preheat the oven to 350 degrees Fahrenheit. In a large saute pan, heat the olive oil over medium heat. Add the kale and onions and sweat until the onions are translucent and the kale is bright green – about 2 minutes. Stir in the cooked quinoa, thyme and ½ cup of the marinara sauce. Cook for about 5 minutes, or until the flavors meld and most of the excess liquid in the sauce is absorbed. Remove from the heat, stir in the cream cheese, season with salt and pepper and set aside.

Separate the largest outer leaves from the cabbage, keeping them intact. Place a large pot of water over high heat to boil. Add several pinches of salt. Place the cabbage leaves into the boiling water for 1 to 2 minutes, until softened. Drain the leaves and cool. Use a knife to remove any thick center veins.

Roll the cabbage by placing one leaf on a cutting board and spooning a few tablespoons of the quinoa mixture on the lower half of the leaf. Fold in the sides as you roll the leaf to create a small pouch. Place in a shallow, greased baking pan – seam side down. Fill the remaining leaves. Refrigerate any leftover quinoa mixture immediately for another use. Once all the cabbage leaves are in the baking pan, top with the remaining cup of marinara sauce. Bake in the oven for 20 to 30 minutes, or until the rolls are heated through and the sauce bubbles. Serves about 6 people.

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