Red cabbage boasts more impressive health benefits than green cabbage. Dark colored fruits and vegetables as dark greens, red peppers, berries, carrots are richer in antioxidants than light-colored produce. So consider substituting more colorful cabbage for green in recipes. Take full advantage of this superfood by cooking it minimally, steamed or not at all. Cooking process breaks down the nutritional superpowers, so get the most out of every bite by keeping the leaves crunchy. Cooking cabbage to heat for long periods of time has been proven to break down glucosinolates.
Eating cabbage raw, steamed, or lightly sautéed gives maximized health benefits. Cabbage is very economical . It’s inexpensive, stores well for long, and is available throughout the year from late summer through winter. A whole cabbage will keep in the refrigerator for 2-4 weeks. You can chop and store for 1 week. Cook fresh at your convenience.
Cabbage is not only good for coleslaw. It delicious in sauté, crunchy salads, tacos, rolls, mixed vegetables dishes as well.
The purple color in red cabbage comes from a class of pigment molecules called anthocyanins. It turns out that anthocyanins are found in flower petals, leaves (it makes them turn red in the fall!) and some fruits such as blueberries. Anthocyanins are plant pigments known as flavonoids and produce red, pink, violet and magenta colors in the various plant parts.
The anthocyanidin group controls the color of the pigment. The electrons of the ring structures interact with incoming light and absorb various frequencies. The cabbage molecules under microscope appears purplish red because its electrons absorb the yellow, green and blue portions of the visible spectrum.
For science facts on colorful veggies and fruits, visit http://science.howstuffworks.com/life/botany/question439.htm
- 1 purple cabbage
- ⅓ cup - mung dal. Soaked at-least for 30 minutes. Drain before using.
- 2 tbsp your choice or oil. I used coconut oil.
- 1 red onion
- 8 green chillies
- Few curry leaves
- Fresh cilantro
- ½ tsp - cumin
- ¼ tsp - black mustard seeds
- ⅛th tsp - turmeric powder
- Pink himalayan salt
- Remove outer cabbage leaves. Cut cabbage in half. Cut and discard corner tough wedges. Remove tough layers.
- Pour oil in a skillet. Heat to medium.
- Add mustard seeds. When they start to splutter, add cumin. Fry for 30 seconds.
- Add slit chillies and diced onion and turmeric powder. Stir occasionally. Cook for 1 minute.
- Add shredded or cut cabbage, soaked mung dal and curry leaves. Stir. Close lid and cook for about 10 minutes. Don't cook cabbage till soft. Let it be a bit crunchy. This way nutrients are preserved and it tastes good too.
- Add salt. Stir, cook for 1 minute.
- If salt brings water out of cabbage, open the lid cook till all water evaporates.
- Garnish with cilantro.
- Enjoy with whole grain rice or roti or taco.