My Journey to Health and the Incredible Side Trip to Weight Loss: CABBAGE

CABBAGE – a Wonder Food

Before my journey into healthy eating, I had no idea I’d enjoy cabbage so much. I usually avoided it, because it seemed to aggravate my tummy issues (IBS/D). It seemed anything that was “good for me” didn’t agree with me. I have no scientific proof to reinforce what I believe now, but since giving up the “evil white villains”, such as white flour and white sugar, I am able to eat foods that are good for me, without exacerbating my IBS. My belief is that those “evil white villains”, combined with foods that are good for me, such as fruits and cabbage, caused my previous issues.

I’m so grateful to be able to enjoy the good stuff, including two of my favorite cabbage recipes, without an adverse reaction!

Recipes are shown below.

HEALTH BENEFITS OF CABBAGE

Cabbage is low in fat and rich in essential vitamins…

Natural antioxidants of vitamin A, vitamin C and vitamin K, all of which are known to protect against cancer, prevent heart disease and help reduce the bad cholesterol (LDL) levels in the blood.

Vitamin C helps the body develop resistance against infection.

Vitamin K helps decrease effects, and possible prevention, of Alzheimer’s disease.

B Vitamins, such as pantothenic acid (B-5), pyridoxine (B-6) and thiamin (B-1) are an advantage of cabbage.

(Side note – I used to take Vitamin B-6 supplements to help reduce cramps and headaches during “that time of the month”.)

Cabbage is loaded with minerals, such as calcium, potassium, manganese, iron and magnesium, which help control heart rate and blood pressure, as well as promoting nerve and muscle function.

Cabbage is a good source of dietary fiber, which aids in making sure the body’s digestive system functions at an optimum level.

And, there’s more…

Prevents cancer growth by triggering enzyme defenses to inhibit tumor growth
Effective natural remedy for treating peptic ulcers
Anti-inflammatory properties helps those suffering with pain from inflammation
Helps boost and strengthen the immune system, so the body is able to fight against free radicals easier
Protects against age-related macular degeneration and prevents cataract risk
A diet, which includes cabbage, is a great choice for weight loss. One cup of cooked cabbage contains only 35 calories.
One cup of cooked cabbage contains only 8 grams of carbohydrates; and of the 8 grams, 2.8 come from dietary fiber, which promotes digestive health and aids in managing blood sugar levels
Reduce the risks associated with Alzheimer’s disease
Relieves constipation, because the high fiber content stimulates the digestive system
Protects the skin from damage known to cause signs of again
Relieves soreness in the muscles

Of course, nothing is perfect. Consuming large quantities of cabbage may cause negative side effects, such as flatulence, diarrhea, hypothyroidism and medication interactions*.

*One of the potential medication interactions (when consuming too much cabbage) is the interference with blood-thinning mediations, such as Coumadin (Warfarin). This is due to the high amounts of vitamin K, which is a vitamin that helps clot the blood.

However, since I am taking Warfarin, I can tell you the importance of keeping your doctor (at your anticoagulation department) informed as to the amount of green leafy vegetable you are eating. They will be able to adjust your dosage accordingly to avoid adverse side effects.

Now that you understand some benefits of cabbage, below are two of my favorite healthy recipes. ENJOY!

RECIPE #1 –

Egg Roll in a Bowl a la Ginny

Serves: 4

Calories per Serving: 272

INGREDIENTS:

1 pk (18.4 oz) Hormel Pork Loin

Garlic salt

3 tsp. sesame seed oil

1 medium onion, chopped

3 cloves of garlic, chopped

1 tsp. ground ginger

1/4 cup soy sauce

1/4 cup chicken broth (low sodium)

6 cups cabbage, finely sliced or chopped

1 cup shredded carrots

1 can (8 oz) sliced water chestnuts

Black pepper, freshly ground

3 stalks green onions, finely chopped

DIRECTIONS:

Rinse the pork loin with cold water, then trim off any fat

(this should yield at least 1 lb pork).

Cut pork into bite-size pieces, and brown in a large frying pan.
Add the chopped onion and the sesame oil.
In a small bowl, mix together chopped garlic, ginger and soy sauce, and add to the pan.
Immediately add the cabbage and stir.
Cook cabbage, stirring often, until all cabbage slightly wilts and reduces in size.
Add shredded carrots and water chestnuts.
Cook another few minutes.
Turn off heat, and add chopped green onions and black pepper.
Stir one last time and serve warm.

NOTES:

This can also be made with skinless chicken breast or lean turkey.
Other ingredients can be added, such as bean sprouts.
Items included above may be omitted, or included in larger or smaller quantities

(play with it – Yes, play with your food!).

· This can also be served with rice, but that will increase the calories considerably; just as adding or changing the ingredients shown, will change the calories.

RECIPE #2 –