Cabbage Fry

Hi friends! Try this healthy and simple and tasty recipe.

Preparation Time : 10 minutes

Cooking time : 15 minutes

Cuisine: Indian

Course: Main

Level Of Cooking: Easy

Serves: 4

Ingredients:

• 250 gms Cabbage, finely chopped
• 1/2 cup husked moong dal / Moong dhuli dal ,soaked in a cup of water for 15 minutes
• 2 tbsp Oil
• 1 sprig curry leaves
• 1 tps Mustard seeds
• 1/4 tsp Asafetida / Heeng
• 1 tsp Ginger grated
• 1/2 tsp Turmeric powder
• 1/2 tsp Red chili powder
• 2/3 tsp Salt/ or to taste

Method:

Step 1.

Wash and Soak the Moong dal for 15 minutes.Cut the cabbage in fine threads or it can be grated too keep aside.

Step 2.

Heat oil in a wok / kadahi / or pan add mustard seeds, when it  starts crackling add asafetida / heeng saute till slightly pink in colour. Add curry leaves, ginger grated. Stir and sauté for a minute.

Step 3.

Add Moong dal, cabbage turmeric powder and salt, cover and cook on low flame stirring intermittently until moong dal is soft.Serve hot with rice or any Indian bread of choice.

Note:

1. Choose a cabbage that is heavy for its size. Make sure the leaves are tight and firm as loose leaves indicate an older cabbage. Store cabbage in the refrigerator for up to two weeks.

2. Cabbage can be eaten raw, steamed, boiled, roasted, sautéed or stuffed. The sulfurous odor often associated with cabbage only develops when the cabbage is overcooked. The longer a cabbage is cooked, the stronger the odor becomes.

Quick tips for eating more cabbage:

• Keep it simple and drizzle roasted chopped cabbage with olive oil, cracked black pepper and minced garlic
• Add shredded cabbage to a fresh green salad
• Add chopped cabbage to any soup or stew near the end of cooking.

Possible health benefits of cabbage:

Cabbage, which is often lumped into the same category as lettuce because of their similar appearance, is actually a part of the cruciferous vegetable family. Cruciferous vegetables like cabbage, kale and broccoli are notorious for being chock-full of beneficial nutrients. If you are trying to improve your diet, cruciferous vegetables should be at the very top of your grocery list.

Cabbage can vary in color from green to red and purple, and the leaves can be smooth or crinkled. With less than 20 calories per half cup cooked, it is a vegetable worth making room on your plate for.

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions. Many studies have suggested that increasing consumption of plant foods like cabbage decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.

Protection from radiation therapy

A compound found in cabbage and other cruciferous vegetables known as 3,3′-diindolylmethane (DIM) has been shown to protect against the harmful effects of radiation therapy. It is well-known that DIM has protective effects against cancer, but this study shows there is also hope for using it as a shield to protect healthy tissues during cancer treatment in the future.

Cancer prevention

Another cancer-fighting compound found in cabbage is sulforaphane. Research over the past 30 years has consistently shown that consuming cruciferous vegetables has been associated with a lower risk of cancer. More recently, researchers have been able to pinpoint that the sulfur-containing compounds (namely sulforaphane) that give cruciferous vegetables their bitter bite are also what give them their cancer-fighting power.

More studies with sulforaphane are testing its ability to delay or impede cancer. Promising results have been seen with multiple types of cancers including melanoma, esophageal, prostate and pancreatic. Researchers have discovered that sulforaphane has the power to inhibit the harmful enzyme histone deacetylase (HDAC), known to be involved in the progression of cancer cells. The ability to stop HDAC enzymes could make sulforaphane-containing foods a potentially powerful part of cancer treatment.

Another natural chemical found in cabbage, parsley, celery and other plants known as apigenin has been found to decrease tumor size in an aggressive form of breast cancer in a recent study conducted at the University of Missouri. Researchers claim that their findings show that apigenin has potential to be used as a non-toxic treatment for cancer in the future.

Red cabbage contains the powerful antioxidant anthocyanin, the same compound that gives other red and purple-hued fruits and vegetables their vibrant colors. Anthocyanins have been shown to slow cancer cell proliferation, kill already formed cancer cells and stop the formation of new tumor growths.

Heart health

The same potent anthocyanins in red cabbage that help protect against cancer have been shown to suppress inflammation that may lead to cardiovascular disease. A recent report in the American Journal of Clinical Nutrition associated the intake of flavonoid-rich foods with a lower risk of death from cardiovascular disease and stated that even small amounts of flavonoid-rich foods may be beneficial. The high polyphenol content in cabbage may also reduce the risk of cardiovascular disease by preventing platelet buildup and reducing blood pressure.

Immunity and digestion

A popular way to consume cabbage is in a fermented form such as sauerkraut and kimchi. Chocked full of probiotics, fermented foods are one of the best things you can consume for your immune and digestive systems. Healthy microbes generate an acidic environment to preserve and develop flavor and enzymes in fermentation that make vitamins and minerals easier to absorb.

The fiber and water content in cabbage also helps to prevent constipation and maintain a healthy digestive tract. Eating adequate fiber promotes regularity, which is crucial for the daily excretion toxins through the bile and stool.

Ref.http://www.medicalnewstoday.com/articles/284823.php#possible_health_benefits_of_consuming_cabbage

Nick’s kitchen medical Disclaimer:

• Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
• Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
• Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
• If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
• Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.