Super Food Spotlight: Red Cabbage (Brassica oleracea)

Amazing anthocyanins. Red cabbage, like other blue, red, and purple fruits and vegetables, are colored by pigments called anthocyanins. Not only are anthocyanins responsible for the vibrant color of red cabbage, but they belong to a class of healthful compounds called flavonoids. Research suggests
that anthocyanins might protect against certain types of cancer and improve brain and heart health.1

Fun facts. Part of what makes
red cabbage super is its impressive longevity—An uncut cabbage can last 4 to 5 weeks in the refrigerator.2 When analyzed according to cost per cup, the United States Department of Agriculture includes red cabbage in the list of the 25

most affordable fresh vegetables. Preparation ideas. Raw, chopped red cabbage can add some crunch and color to a predominately green salad. It’s also delicious roasted. Just cut it into large chunks, drizzle with olive oil and balsamic vinegar, sprinkle a little with garlic powder and/or other seasonings of your choice, and then roast it on high heat in the oven until the edges become crispy.


Bliss RM. United States Department of Agriculture Agricultural Research Service site. When it comes to cabbage, more is better. 28 Feb 2008. https://www. when-it-comes-to-red-cabbage-more-is-better/. Accessed 2 June 2019.

Eat by Date site. How long does cabbage last? https:// long-cabbage-last/. Accessed 2 June 2019.
United States Department of Agriculture Economic Research Service. Interactive Chart: Most and Least Expensive Fruits and Vegetables. 18 Dec 2018. https:// prices/interactive-chart-most-and-least-expensive- fruits-and-vegetables/. Accessed 28 May 2019. NHR



1 small head red cabbage, chopped
2 cups shredded or matchstick carrots
1 1/2 cup scallions
1/2 cup fresh dill, chopped
1 cup fresh cilantro, chopped
1/2 cup unsalted, roasted sunflower seeds 1/2 cup unsalted pumpkin seeds
1/2 apple cider vinegar
1 tbsp honey or maple syrup
Salt and pepper to taste


Combine ingredients in a large bowl. Serve immediately or let marinate in the fridge for a few hours or overnight. This recipe will stay good in the fridge for about a week.

Nutrition: Calories per serving: 110;
Fat: 6g; Saturated Fat: 0.6g; Cholesterol: 0; Sodium: 185mg; Carbohydrates: 13g; Dietary Fiber: 3.5g; Sugars: 7g; Protein: 5g

Adapted from: Altman J. Oil-free Red Cabbage Coleslaw. Garden Fresh
Foodie site. 9 Jun 2015. http://www. free-red-cabbage-coleslaw/. Accessed 5 Jun 2019. NHR

Notable Nutrients of Red Cabbage: 3 Cups, Chopped (270g)
Calories82Vitamin A3000 IU
Carbs20gVitamin B60.56mg
Fiber6gVitamin K102ug
Vitamin C150mgPotassium600mg
Nutritional information from

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