Rae Udy

RECIPES: Southern Cole Slaw, Egg Slaw Sandwiches, Colorful Cabbage Layer Salad

By Rae Udy

Cabbage is part of the Brassicaceae family of vegetables. Also called cruciferous vegetables, other close cousins are broccoli, Brussels sprouts, collards, cauliflower and kale.
Researchers reviewed 94 studies concerning the relationship between Brassica vegetables and cancer and found in 67 percent of the case control studies, eating these vegetables was associated with a reduced risk of cancer. In 70 percent of the studies, cabbage consumption was associated with a lower risk of cancer, especially of the lung, stomach and colon.
How many servings of cruciferous vegetables do you need to lower your risk of cancer? According to the Worlds Healthiest Foods website, just three to five one cup servings each week will help lower risks.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19
Cabbage is an excellent source of vitamins K and C. A one cup serving of shredded, boiled cabbage contains 91 percent of the RDA for vitamin K and 50 percent for vitamin C.
http://health.learninginfo.org/nutrition-facts/cabbage.htm
Raw cabbage is great is salads and sandwiches. One-half cup raw cabbage contains only 20 calories and zero total fat.
www.fns.usda.gov/…/HHFS_CABBAGE_FRESH_F180_Final.pdf
PDF file - nutritional information
http://docs.google.com/viewer?a=v&q=cache:rqpScasJet8J:www.fns.usda.gov/FDD/facts/hhpfacts/New_HHPFacts/Veges/HHFS_CABBAGE_FRESH_F180_Final.pdf+usda+cabbage+nutrition&hl=en&gl=us&pid=bl&srcid=ADGEEShyEBoKqecvDUBwB4fJLgMTx7MkTBe52mEw1Rnh51gxLyudW8VwI1sZnaZc297uGgub3UGwFncbW_IyTcwgFaWDFBdNPwm67ibq28qxceFYsmB6uMMa_rxEdyLLGTNShZz18Ugs&sig=AHIEtbRUNuISJzjmwiAnmJQfHY0CaNFijg
Cabbage is also a very good source of dietary fiber, manganese and vitamin B6, and a good source of thiamin, riboflavin, calcium, potassium, vitamin A, protein and magnesium.

   

Southern Cole Slaw

1 medium head cabbage, cored and shredded
4 large carrots, peeled and shredded
1 green pepper, seeded and chopped
2 green onions, chopped with tops
1/3 cup vegetable oil
1/2 (one-half) cup each: cider vinegar and cold water
1/2 (one-half) teaspoon each: celery seed and salt
1 teaspoon mustard
1/4 (one-quarter) cup vegan sugar

Toss prepared cabbage, carrots, green pepper and onion in a salad bowl.
In saucepan bring to boil vegetable oil, vinegar, water, celery seed, salt, mustard and sugar. Stir to dissolve sugar. Cool slightly and pour over cabbage mixture while still warm. Stir well, cover and refrigerate overnight. Yields eight servings.

   

Egg Slaw Sandwiches

6 eggs
1/2 (one-half) cup green onion, finely chopped
1/4 (one-quarter) cup dill pickles, finely chopped
1/4 (one-quarter) cup low-fat mayonnaise
2 cups cabbage, thinly sliced
1 cup bean sprouts, chopped
1/4 (one-quarter) cup carrot, shredded
2 Tablespoons low-fat Italian salad dressing
12 slices dark rye bread

Place eggs in saucepan and add enough water to cover by one inch. Cover saucepan and bring to a boil. Remove from heat. Let stand, covered for 15 minutes. Drain hot water from eggs and cover with cold water until completely cool, about five minutes, then peel. Chop into small pieces and place in bowl. Add onion, pickles and mayonnaise. In another bowl, combine cabbage, sprouts, carrot and salad dressing. Toss well. Lay six slices of bread on cutting board. Spread about one-third cup coleslaw on each slice. Add one-half cup egg salad and spread evenly. Top with remaining bread slices. Yields six sandwiches.

   

Colorful Cabbage Layer Salad

3/4 (three-quarter) cup fat-free yogurt
2 Tablespoons parsley, chopped
1/4 (one-quarter) teaspoon cayenne pepper
1 teaspoon garlic, chopped fine
1 teaspoon vegan sugar
3 cups cabbage, shredded
2 cups broccoli, chopped fine
2 cups carrots, grated
1 cup celery, grated
2 cups cauliflower, cut small

Combine yogurt, parsley, pepper, garlic and sugar for dressing. In glass bowl, layer cabbage and broccoli. Spread one-third of the dressing over vegetables. Layer carrot and celery. Spread one-third dressing over celery. Top with cauliflower. Spread remaining dressing over cauliflower and refrigerate at least two hours. Serves eight.