Friday, January 20, 2012

Foodie Friday: Roasted Cabbage

Roasted Cabbage

If there's one family of veggies that I believe everyone should consume nearly everyday, it is the cruciferous vegetables.  This family of veggies includes broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, chard, kohlrabi, and kale.  Everyone's favorites, right?  To be honest, I know a few people for whom some of these veggies can be a tough sell, but it can be done.  Sometimes it just depends on the method of preparation.  More on that later.  Why are these veggies so valuable to our health?  This group of veggies contains a variety of potent cancer-protective compounds, such as glucosinolates, indoles, and isothiocyanates, along with numerous essential cancer-fighting vitamins and minerals.  Research suggests that cruciferous vegetables may be especially helpful at guarding against cancers of the mouth, pharynx, larynx, esophagus, and stomach.  These veggies may also be protective against lung and colorectal cancer, too.  So eat your veggies, especially the cruciferous ones!

I mentioned earlier that some of these veggies can be a tough sell.  That sometimes depends on how they're served or prepared.  I've found that it's best to experiment with preparation methods to discover what ways work best for you or your family.  One tried and true method of preparation that makes some of the harder-to-like veggies more likable is roasting.  Roasting can help bring out a nice natural, earthy sweetness and flavor of the vegetable.  Plus it helps soften the vegetable, which can sometimes be the veggie challenge for kids.  Getting my kids to eat raw cabbage is pretty tough.  I think the texture is just a bit difficult for them to handle with their little chompers.  While my husband and I enjoy raw sauerkraut, the kids find it too tart.  Because I'm always trying to find new ways to get my kiddos and my family to enjoy veggies, I thought that roasting the cabbage would be perfect.  This did the trick.  This is one way that my kids will enjoy cabbage. Yay, a win for this Mommy RD!

Roasted Cabbage

Ingredients:
1 Tbsp plus 2 more Tbsp of extra virgin olive oil
1 medium-head green cabbage, cut into 1-inch thick rounds
Coarse salt and freshly ground black pepper
1 tsp caraway or fennel seeds

Directions:
1.  Preheat oven to 400F.  
2.  Brush 1 Tbsp of olive oil over a rimmed baking sheet.  Place the cabbage head rounds on the sheet in a single layer, and brush with 2 Tbsp of remaining olive oil.  Season with the salt and pepper, and sprinkle with the caraway or fennel seeds.  
3.  Roast until the cabbage is tender and the edges are golden, about 40-45 minutes.  
*Note: Another favorite option of mine that adds a nice pop of flavor is to top with a high-quality chopped bacon (about 4 slices works just fine) rather than the caraway or fennel seeds.  

Serves:  6
Nutritional Information:
Calories:  54   Carbohydrate:  1 g   Protein:  0 g   Fat:  6 g   Cholesterol: 0mg   Fiber:  0.5 g   Sugar:  0 g   Sodium:  50 mg

4 comments:

Beverley said...[Reply to comment]

I've roasted broccoli, brussels sprouts, and bok choy before and love them all. Last week I made kale chips for the first time and they were delicious. Roasted cabbage sounds awesome and I've just added it to my weekend line-up - thanks for the suggestion.

Michelle Loy, MPH, MS, RD said...[Reply to comment]

@Beverley Thanks for checking out this post and commenting! I hope you like the roasted cabbage. I'd love to hear how it turns out for you.

Amateur Cook  ツ said...[Reply to comment]

Yarh I'll go with the chopped bacon on top of mine rather than caraway or fennel.

Amateur Cook  ツ said...[Reply to comment]

Yarh I'll go with the chopped bacon on top of mine rather than caraway or fennel.

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