Proper nutrition

White cabbage: what is the use + 10 cabbage meals

White cabbage is the most popular and affordable type of cabbage on our menu. Everyone can afford it, and the variety of cabbage recipes will pleasantly surprise even a real gourmet.

In proper nutrition, cabbage is often used because of its beneficial properties. Low calorie content allows you to quickly remove excess weight and gain a slim figure and healthy body.

Cabbage: benefits and features

Despite the widespread use and low cost of this product, there are a lot of useful substances in it. Everyone can afford to eat it; it is a versatile product for both lunch and dinner as a side dish or salad. An exception is the intake of a large number of cabbage dishes for people with high acidity of gastric juice, enteritis, colitis, or with a predisposition to indigestion.

If you adhere to a healthy lifestyle and proper nutrition, then cabbage should become the basis of your menu, because it contains a number of useful vitamins and minerals. In addition, it is a very low-calorie product: 100 g of cabbage contains less than 30 kcal and almost no fat!

White cabbage contains vitamins A, B1, B2, B5, C, K, PP, U, potassium, calcium, magnesium, zinc, manganese, iron, sulfur, iodine, phosphorus, fructose, folic and pantothenic acids, fiber and coarse dietary fiber… The benefits of cabbage are obvious.

KBZhU white cabbage per 100 g:

  • Calories: 27 kcal
  • Proteins: 1.8 g
  • Fat: 0.1 g
  • Carbohydrates: 4.7 g

Features of consumption of cabbage:

  1. Juice… Cabbage juice is very useful, and unlike cabbage itself, it can be consumed by people with gastrointestinal problems.
  2. Sauerkraut. In this form, white cabbage, in addition to organic acids, antioxidants, vitamins and mineral compounds, also has lactic acid, enzymes that are released during fermentation. In this form, the benefits of cabbage are especially high, however, there are contraindications to its use for peptic ulcer disease, liver and kidney pathologies, gastritis with high acidity, pancreatitis.
  3. Stewed cabbage. In this form, it can be consumed by people with increased gas production.
  4. Fresh cabbage. It is useful for its vitamins, however, it is better not to use even PP-recipes from fresh cabbage for people with a predisposition to indigestion, high acidity of gastric juice, colitis and enteritis.

10 pp cabbage dishes

Cabbage: 10 best recipes for everyone

There are many recipes for cabbage dishes, but there are not so many simple recipes for healthy nutrition. We present in our article the 10 best kale recipes that anyone can make.

Selections of dishes for breakfast, lunch and dinner:

1. Salad with cabbage and carrots

Ingredients for 2 servings:

  • Cabbage – 100 g
  • Carrots – 100 g
  • Cucumber – 80 g
  • Linseed oil (olive oil can be used) – 20 g
  • Salt, pepper to taste

Rinse carrots, cucumbers and cabbage under running water. On a medium grater, grate the carrots and cucumber, finely chop the cabbage. Add the vegetables to a large bowl and squeeze the lemon juice into it, then add the remaining ingredients.

This low-calorie salad is great for a diet dinner. Linseed oil is used for dressing in this cabbage dish. It is very high in omega-3, even more than fish. Heat treatment reduces the amount of nutrients. Fresh, uncooked vegetables are most beneficial.

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KBZHU per 100 g:

  • Calories: 83.5 kcal
  • Protein: 1.3 g
  • Fat: 6.8 g
  • Carbohydrates: 4.6 g

Cabbage and carrot salad

2. Chicken fillet cutlets with cabbage

Ingredients for 3 servings:

  • Minced chicken – 200 g
  • White cabbage – 150 g
  • Egg – 1 pc.
  • Onions – 150 g
  • Tomato paste – 30 g
  • Oat flour – 10 g
  • Water – 200 g
  • Oregano and curry to taste

Wash, chop and remember the cabbage. After the cabbage is soft, add the egg, minced meat, curry, salt, oregano to it. Stir the mixture and form the patties. Send the patties to the preheated oven for 15 minutes. While the patties are baking in the oven, wash and dice the onions, then fry them in a dry skillet. After frying the onions, add water, flour and tomato paste to the pan. Cook for 5-7 minutes. Remove the cutlets and place them in a deep frying pan, then pour over the sauce and cook until tender, 15 minutes.

Chicken is a fast-digesting protein. A dish of cabbage and chicken meat is easy to digest and contains more vitamins and fiber that the body needs for a healthy existence.

KBZHU per 100 g:

  • Calories: 92 kcal
  • Proteins: 8.2 g
  • Fat: 3.9 g
  • Carbohydrates: 5.8 g

Chicken fillet cutlets with cabbage

3. Shawarma with chicken

Ingredients for 4 servings:

  • Chicken fillet – 200 g
  • Lavash – 2 pcs.
  • Onions – 60 g
  • Tomato – 80 g
  • Cucumber – 80 g
  • White cabbage – 50 g
  • Sour cream 15% – 100 g
  • Garlic to taste
  • Dill to taste

Cut the chicken fillet and simmer it in a pan for 15-20 minutes. Pickle the onions. While the rest of the ingredients are cooking, make the garlic sauce. To do this, mix sour cream, dill and garlic, passed through a press. Cut a cucumber, tomato into medium pieces. Chop the cabbage. Grease the pita bread with sauce and fold vegetables and meat on one edge. Wrap the pita bread without pressing firmly. Fry the pita bread on both sides.

This is a universal shawarma recipe, in which there are exceptionally healthy products. The products in the recipe are rich in vitamins and minerals, you can cook this cabbage dish even for diabetics and those on a diet.

KBZHU per 100 g:

  • Calories: 140kcal
  • Proteins: 8.7 g
  • Fat: 2.3 g
  • Carbohydrates: 20.2 g

Shawarma with chicken

4. Raw borscht

Ingredients for 2 servings:

  • White cabbage – 140 g
  • Carrots – 120 g
  • Beets – 80 g
  • Tomato – 200 g
  • Green onions – 40 g
  • Kefir – 500 ml
  • Salt to taste

Wash all vegetables. Chop the white cabbage finely. Grate the carrots and beets on a coarse grater. Scald the tomato with hot water to remove the skin, then grate or grind it with a blender. Finely chop the green onion. Mix cabbage, carrots, beets, tomato, onion and pour in kefir. Add salt to taste.

Raw borscht is rich in vitamins and fiber, which ensures the smooth functioning of the intestines and cleanses the gastrointestinal tract of toxins. Kefir is used as a dressing in the cabbage recipe, which creates a beneficial bacterial environment, and it is also very beneficial for the intestines. This is a very easy and healthy lunch for those who are losing weight.

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KBZHU per 100 g:

  • Calories: 38.2 kcal
  • Proteins: 2.3 g
  • Fat: 1.0 g
  • Carbohydrates: 5.1 g

Raw borscht

5. Cabbage with green beans in a slow cooker

Ingredients for 4 servings:

  • Green beans – 150 g
  • White cabbage – 450 g
  • Onions – 100 g
  • Dill – 10 g
  • Olive oil – 40 g
  • Water – 100 g
  • Salt to taste

Boil the green beans in advance. Wash the onions and cabbage. Then dice the onion and chop the cabbage. Pour the oil into the multicooker bowl and set the “Baking” or “Frying” mode, then after the oil is hot add the onion and fry until transparent. After sautéing the onions, add the cabbage and sauté for another 5 to 10 minutes. Add half the water and simmer for another 15 minutes. Then add the remaining water and salt and simmer for another 15 minutes. Sprinkle dill on the finished dish.

This cabbage dish is rich in protein and fiber and can even be cooked during fasting. Olive oil is easily absorbed by the body, improves metabolism, and its regular use is a good prevention of cardiovascular diseases.

KBZHU per 100 g:

  • Calories: 66.8 kcal
  • Proteins: 1.5 g
  • Fat: 4.8 g
  • Carbohydrates: 4.4 g

Stewed cabbage with green beans in a slow cooker

6. Cabbage wedges in bran

Ingredients for 2 servings:

  • White cabbage – 400 g
  • Wheat bran – 90 g
  • Egg – 1 piece
  • Olive oil – 20 g
  • Spices to taste

To prepare this cabbage dish, cut the head of cabbage into wedges. Add wedges to salted water and cook until soft for 30-45 minutes. After the slices are cooked, take them out and pat dry with a towel. Dip dry wedges in an egg and roll in bran. If you like a large amount of breading, then this procedure can be repeated 2-3 times. Fry in hot oil until golden brown for 15-20 minutes. Before use, it can be laid out on napkins to remove oil residues.

In this recipe, the benefits of cabbage are combined with the benefits of bran, which help cleanse the body of toxins and toxins. Bran also has a beneficial effect on the condition of hair and nails. Sunflower oil has been replaced with olive oil, which is more beneficial for our body. If you have completely skipped fried, you can bake cabbage wedges in the oven.

KBZHU per 100 g:

  • Calories: 94.9 kcal
  • Proteins: 4.8 g
  • Fat: 5.3 g
  • Carbohydrates: 6.9 g

Cabbage wedges in bran

7. Lean cabbage pie

Ingredients for 4 servings:

  • White cabbage – 300 g
  • Chickpea flour – 150 g
  • Whole wheat flour – 150 g
  • Water – 200 g
  • Olive oil – 10 g
  • Baking powder – 3 g
  • Seasoning mix to taste
  • Salt to taste

Wash, grate the cabbage on a coarse grater and pour boiling water over it for a few minutes. Drain the water. Mix wheat and chickpea flour with baking powder. From this mixture, make a dough by adding salt, a mixture of seasonings, water and olive oil to the flour. Put the cabbage in a mold and fill it with dough. Bake the pie at 180 degrees for 40 minutes.

In recipes from cabbage, special attention is paid to the benefits of the products included in the composition. In this case, the benefits of cabbage are combined with the benefits of chickpea flour and provides a huge amount of vitamins, macronutrients and trace elements.

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KBZHU per 100 g:

  • Calories: 138.5 kcal
  • Proteins: 4.8 g
  • Fat: 2.2 g
  • Carbohydrates: 24.2 g

Lean Cabbage Pie

8. Cabbage salad with cucumber and onions

Ingredients for 2 servings:

  • White cabbage – 120 g
  • Fresh cucumber – 60 g
  • Onions – 20 g
  • Olive oil – 20 g
  • Lemon salt and juice to taste

Cut the washed white cabbage into small strips. Cut the cucumber into thin but long strips. Cut the onion into half rings. Put the cabbage in a salad bowl and add salt to it, then grind it well. Add chopped cucumbers and onions. Drizzle with lemon juice and salt to taste. Season all ingredients with olive oil and stir.

Fresh vegetables without heat treatment contain the largest amount of vitamins and nutrients. The salad is dressed with olive oil, which is rich in vitamin E and healthy unsaturated fats.

KBZHU per 100 g:

  • Calories: 104.7 kcal
  • Protein: 1.3 g
  • Fat: 9.2 g
  • Carbohydrates: 4.2 g

Cabbage salad with cucumber and onion

9. Cabbage pancakes

Ingredients for 5 servings:

  • White cabbage – 300 g
  • Onions – 150 g
  • Egg – 1 pc.
  • Wheat flour – 250 g
  • Baking powder – 7 g
  • Kefir – 2 glasses
  • Vegetable oil for frying
  • Salt and pepper to taste

Wash the vegetables. Cut white cabbage and onions into thin strips. Pour room temperature kefir into a saucepan and add flour, salt and soda to it. Break the egg and beat in a separate bowl, then add it to the kefir in a thin stream, stirring occasionally. Add finely chopped onion and cabbage to the resulting mass, mix well and leave in a warm place to brew for 15-20 minutes. Pour a small amount of cooking oil into the pan. After the oil is hot, lay out the dough and fry on both sides until golden brown.

This pn-recipe from cabbage allows you to use very little oil for frying pancakes, which reduces the fat content of the product itself. Cabbage and kefir improve the functioning of the gastrointestinal tract.

KBZHU per 100 g:

  • Calories: 109.7 kcal
  • Proteins: 4.3 g
  • Fat: 1.5 g
  • Carbohydrates: 20.0 g

Cabbage pancakes

10. Sauerkraut with potatoes in a slow cooker

Ingredients for 2 servings:

  • Sauerkraut – 300 g
  • Potatoes – 150 g
  • Butter – 10 g
  • Onions – 80 g
  • Salt and herbs to taste

The potatoes must be washed, peeled and cut into medium pieces (2 cm). Wash the onion and cut it into cubes. Grease a bowl of a multicooker with oil and fry the potatoes in it for two minutes. Add the onion and salt to the bowl and cook for another 2 minutes. Then add sauerkraut to the food in the bowl. Close the multicooker and put on the “Stew” mode for 30 minutes. After the dish is ready, you can decorate it with herbs.

Sauerkraut has a beneficial effect on raising the immune system and improves the intestinal microflora. In addition, it is rich in magnesium, zinc, iron.

KBZHU per 100 g:

  • Calories: 52.5 kcal
  • Proteins: 1.8 g
  • Fat: 1.7 g
  • Carbohydrates: 8.4 g

Sauerkraut with potatoes in a slow cooker

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