JUNE 22, 2009 - CONSIDER CABBAGE

Cabbage may be high in calcium and vitamins A and C, but how high is it on your grocery list? According to a Natural Health magazine poll, 87 percent of you think it smells bad when cooked. That's probably because you boil it, says Joe Schwarcz, Ph. D., author of An Apple a Day: The Myths, Misconceptions, and Truths About the Food We Eat (Other Press, 2009). Another reason not to boil: It removes nearly all of cabbage's glucosinolates (currently being studied for their anticancer properties). For the best flavor, most nutrients, and the least odor, try serving it one of these ways:

RAW. You absorb more than twice the glucosinolates from raw cabbage than from boiled, according to a study in the journal Cancer Epidemiology, Biomarkers & Prevention. Try it: Add cabbage shreds to salads, salsas, or cold soups. Slide slices in between a sandwich for a peppery alternative to lettuce.

STEAMED. Cabbage doesn't lose nutrients when steamed, according to a study in the Journal of Agricultural and Food Chemistry. Try it: Steam cabbage shreds for about five minutes to keep their texture tender and odor neutral. Season with salt and pepper and serve alongside meat.

SAUTEED. Five minutes of sauteeing preserves cabbage's glucosinolates just as well as steaming, says a recent British study. Try it: Toss cabbage shreds into stir-fries or saute alone in 1 teaspoon of butter and one tablespoon of olive oil.

(This is an excerpt from the March 2009 issue of Natural Health Magazine.)

1 oz. of raw, red cabbage contains 1.5 net carbs.
1 oz. of raw, green cabbage contains 0.89 net carbs.