This Coconut Oil Cabbage recipe is one of my favorite. It is absolutely delicious as a meal or side dish depending what my family is eating for dinner. Sometimes, I'll add a little diced chicken breast or ground turkey breast to make it a little more hearty with protein, but the organic coconut oil flavors it so well that I often just leave it as you see. I hope that you enjoy!!! Please make sure to send me an email or comment below if you tried this recipe; let me know what you think!
Ingredients for the Coconut Oil Cabbage
1 large head of cabbage
1 green pepper
1 red pepper
1 large onion
1 or 2 cloves of garlic (or garlic powder)
1 to 2 tbsp coconut oil (depends on how much cabbage)
Curry Powder (optional)
Large frying pan
Sturdy cooking spoon
Put coconut oil in pan on med-low heat.
Chop up your red pepper, green pepper and onion as you see in the 1st picture and put them in the pan once the coconut oil has liquefied. Dice a garlic clove or two if you like fresh garlic and add it to the veggie mix - OR - sprinkle some salt-free garlic powder on the veggies as they cook slowly.
Chop up your cabbage as you see in the top right picture above. Place in a colander; rinse and drain well. Add on top of the pepper, onion, garlic mixture and mix everything up with your spatula.
Stir as you cook until your coconut oil cabbage looks like the lower left picture.
Sprinkle Himalayan Salt and Pepper to taste.
* I like to sprinkle a little curry powder in, too.
Mix all and it will look like the bottom right picture when you add curry.
The coconut oil cabbage will still be a little firm and taste delicious.
Serve as a side to chicken breast, with brown rice or eat the cabbage as a meal on it's own. This recipe will make enough for 2 or 3 meals depending on how you choose to eat it. You can also freeze and heat it as you need.
Health Benefits of Cabbage!
"Cabbage is an excellent source of vitamin C and vitamin K, containing more than 20% of the Daily Value (DV) for each of these nutrients per serving (bottom table of USDA nutrient values). Cabbage is also a good source (10–19% DV) of vitamin B6 and folate, with no other nutrients having significant content per 100 gram serving (table). Basic research on cabbage phytochemicals is ongoing to discern if certain cabbage compounds may affect health or have anti-disease effects. Such compounds include sulforaphane and other glucosinolates which may stimulate the production of detoxifying enzymes during metabolism. Studies suggest that cruciferous vegetables, including cabbage, may have protective effects against colon cancer. Purple cabbage contains anthocyanins which are under preliminary research for potential anti-carcinogenic properties. Cabbage is also a source of indole-3-carbinol, a chemical under basic research for its possible properties." *
Nutritional value per 100 g (3.5 oz)
Energy 103 kJ (25 kcal)
Carbohydrates 5.8 g
Sugars 3.2 g
Dietary fiber 2.5 g
Fat 0.1 g
Protein 1.28 g
Thiamine (B1) (5%) 0.061 mg
Riboflavin (B2) (3%) 0.040 mg
Niacin (B3) (2%) 0.234 mg
Pantothenic acid (B5)
(4%) 0.212 mg
Vitamin B6 (10%) 0.124 mg
Folate (B9) (11%) 43 μg
Vitamin C (44%) 36.6 mg
Vitamin K (72%) 76 μg
Calcium (4%) 40 mg
Iron (4%) 0.47 mg
Magnesium (3%) 12 mg
Manganese (8%) 0.16 mg
Phosphorus (4%) 26 mg
Potassium (4%) 170 mg
Sodium (1%) 18 mg
Zinc (2%) 0.18 mg
Fluoride 1 µg
Source: USDA Nutrient Database
Healthy Recipes The Whole Family Will Love
I think that cooking and meal planning for a family is the hardest part of a weight loss journey. It becomes really expensive and time consuming to make separate meals, so my goal is always to make healthy recipes that the whole family can enjoy. In this case, my husband and youngest son are not fans of cabbage; so my teen and I enjoy this coconut oil cabbage while they had a different side dish. When you're meal planning, don't cave to what the unhealthy eaters want ... Plan to cook healthy with sides of a different healthy food for picky eaters in your family. For example, our alternative to the coconut oil cabbage is often either salad, green beans, sliced green apples, cottage cheese or yogurt. They manage just fine instead of it being the other way around and caving into unhealthy foods!
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