BRAISED RED CABBAGE WITH BEETS

The other day Dan mentioned that he loves beets and we haven’t had them in a while. I looked through my cookbooks to be inspired for a recipe that includes beets and then I came across this one. 

You know me, I like to add other ingredients to make it mine. I love to use my imagination and be creative.  The first thing that came to my mine was how bright this salad would be and that it would go great with a main dish while including beans.  It is also very healthy for you and has a lot of health benefits.  The vegetable is a kind of cabbage, also known as purple cabbage, red kraut, or blue kraut after preparation. Its leaves are colored dark red/purple. However, the plant changes its color according to the pH value of the soil, due to a pigment belonging to anthocyanins. In acidic soils, the leaves grow more reddish, in neutral soils they will grow more purple, while an alkaline soil will produce rather greenish-yellow colored cabbages. This explains the fact that the same plant is known by different colors in various regions. Furthermore, the juice of red cabbage can be used as a home-made pH indicator, turning red in acid and green/yellow in basic solutions. It can be found in all Europe, throughout the Americas, in China and especially in Africa. On cooking, red cabbage will normally turn blue. To retain the red color, it is necessary to add vinegar or acidic fruit to the pot.

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Red cabbage needs well fertilized soil and sufficient humidity to grow. It is a seasonal plant which is seeded in spring and harvested in late fall. Red cabbage is a better keeper than its "white" relatives and does not need to be converted to sauerkraut to last the winter.

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Red Cabbage Benefits

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1. Boosts the Immune System

Red cabbage contains ever-so-important vitamin C, a crucial antioxidant needed in order for our bodies to have strong immune systems. It stimulates the activity of white blood cells, forming the first line of defense for the immune system. Nutrient-dense antioxidants such as vitamin C are known to have high antioxidant potency to assist in minimizing harmful effects of reactive species. As one of the top vitamin C foods on the planet, red cabbage is a major immune system booster.

The immune system is extremely vulnerable to oxidant and antioxidant balance, as uncontrolled free radical production can impair its function and defense mechanism. These free radicals can form in the body and promote tissue damage. However, antioxidants are the perfect defense mechanisms for the immune system and can help fight off intruders, including cancer. Additionally, vitamin C is important in the formation of collagen, which keeps our bodies and cells connected and solid.

Due in large part to its vitamin C content, red cabbage is a high-antioxidant food that fights free radical damage and strengthens the immune system.

2. Fights Inflammation and Arthritis

Red cabbage contains phytonutrients that may help reduce chronic inflammation.  One compound in red cabbage that may be responsible is sulforaphane (found in many cruciferous vegetables), a potent inflammation killer.

According to The Arthritis Foundation, eating a diet filled with anthocyanin-rich fruits and vegetables like red cabbage should be a part of an arthritis patient’s daily regimen. These types of anti-inflammatory foods may help naturally treat arthritis inflammation and arthritic complications.

3. Aids Healthy Bones and Reduces the Risk of Osteoporosis

Red cabbage is a vitamin K-rich food, and we know that vitamin K increases the amount of a specific protein required to maintain bone calcium, thus reducing the risk of osteoporosis. Women, in particular, seem to have higher bone density when eating a diet high in vitamin K.

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Some research indicates vitamin K supplementation may effectively promote new bone fractures and help sustain bone density, which is why red cabbage is a good addition to an osteoporosis diet.

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During the first twenty or so years of life, skeletal tissue continues to form. From that point until about age 40, your body maintains the bone mass you have at 20. Women experiencing menopause will then experience a rapid decline in the density of their bones, with men finally joining in around age 70. The less strong your bones become, the more likely you are to experience fractures. These fractures debilitate older people and are among the leading causes of lost mobility (becoming bedridden), which can then drastically decrease the ability to live a healthy life. That’s why vitamin K-rich foods like red cabbage are so important to help maintain bone health and delay or prevent osteoporosis.

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4. Combats Chronic Disease

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During the course of the normal human life, cell degeneration will happen no matter how healthy you live. However, by filling your diet with foods high in antioxidants, you can give your body the best chance possible at preventing and combating serious chronic diseases. As a Brassica vegetable, red cabbage is one of those antioxidant-rich foods, with an ORAC value of 2,496 when raw and 3,145 when boiled. Brassica vegetables like red cabbage, kale and broccoli are thought to aid the body in preventing chronic diseases like cancer, heart disease and diabetes.

In a laboratory study from the University of Auckland in New Zealand, researchers compared antioxidant potential of six plants high in anthocyanins (flavonoid pigments that give plants a blue, red or violet hue). Red cabbage, along with four of the other five plants, had significant antioxidant activity and successfully protected against one type of internal DNA damage caused by a specific colon cancer cell line, suggesting red cabbage may be a cancer-fighting food.

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5. Promotes a Healthy Gut

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We know that probiotic foods provide a good dose of much-needed good bacteria that our digestive systems crave, but what does that have to do with red cabbage? I’m sure you have heard of kimchi. Most kimchi is made from green cabbage, but kimchi made from red or purple cabbage is becoming more popular. Kimchi is a traditional Korean fermented food — in fact, it’s one of the most popular vegetable probiotic foods in the world.

Probiotic-rich foods like kimchi support gut health by supporting the growth of healthy bacteria, protecting against leaky gut syndrome and boosting immunity.  

Adding beets to the mix gives it an extra pinch.  Beets are in its own a powerhouse full beneficial Nutrition.

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Vitamins: Beets contain significant amounts of vitamins A, C, E, K and the B vitamins thiamine, riboflavin, B6, B12, pantothenic acid and folate. Riboflavin and B12 are often deficient in western populations, especially the aged, so eating beets could be a major dietary source for many people.

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Minerals: Beets are high in the mineral’s calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese and selenium.

Other Nutrients: Beets also contain many important phytonutrients like carotenoids, flavonoids, betaine and dietary fiber (both of which assist digestion). 

Are you ready to get started and create your own braised red cabbage with beets?  You can make it your own by adding your own herbs into this dish.

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INGREDENTS:

• A head of red cabbage

• 1 onion diced (red or white)

• 2 tablespoons of olive oil

• 2 diced apples (red or green)

• ¼ cup of vegetable stock

• 4 tablespoons of red vinegar

• 3 raw beets

• Salt and pepper (any other herbs of your choice)

INSTRUCTIONS:

• Place 2 tablespoons in a pan on medium heat

• Then shred the cabbage in thin slices, discarding the core and the rough outer leaves and place in the pan.

• Stir the cabbage in until it starts cooking and then add the red vinegar.

• Dice the onion and apples and place in with the cabbage.

• While this is sautéing slice the beets in thin pieces and add to the pan.

• Lower the heat to low.

• Add the vegetable stock and herbs including pepper and salt. Stir accordingly until it gets soft and ready to eat.

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Other ingredient you can add are raisins and/or carrots.  This dish will make as a great heated salad on a cold day or night.