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Wynnie Chan

Creamy cabbage soup

Makes 4 servings

1 tbsp vegetable oil

2 sliced unsmoked back bacon, chopped

1 medium onion, chopped

1 clove garlic, chopped

1 bay leaf

3 cups green cabbage, chopped

1/2 cup canned haricot or butter beans

4 cups chicken or vegetable stock

Salt and pepper

Handful fresh flat leaf parsley, chopped

Method

Heat the oil in a large saucepan, add the bacon, onion and garlic and stir fry for a couple of minutes over medium to high heat until slightly browned.

Add the remaining ingredients and bring to the boil. Cover with a lid, reduce the heat to low and simmer for 20-30 minutes or until the cabbage has softened. Remove from the heat and then take out the bay leaf.

Puree the soup in a blender or food processor until smooth; you will need to do this in several batches.

Return the soup to the saucepan (you can add some more stock if the soup seems too thick) and bring to the boil.

Season to taste. Sprinkle over with parsley before serving.

Make this a complete meal by serving with steamed salmon, and stir-fried noodles with vegetables.

Per serving of soup only: 148 calories, 8.5 grams of protein, 6.8 grams of fat, 14 grams of carbohydrates, 6 grams of fibre

Curry coleslaw

Makes 4 servings

2 tsp curry powder

Juice 1/2 lemon

1/2 cup reduced fat mayonnaise

3 cups green cabbage, sliced thinly

2 small carrots, peeled and grated thinly

1/2 white onion, minced finely

2 tbsp dried cranberries

2 tbsp raisins

Large handful toasted pecan nuts

Salt and pepper

Method

Stir the curry powder, lemon juice and mayonnaise in a large serving bowl to mix.

Add the remaining ingredients and toss thoroughly to coat the vegetables with the dressing. Season to taste.

Chill in the fridge for at least one hour  before serving.

Make this a complete meal by serving with roast chicken and baked potatoes.

Per serving of coleslaw only: 228 calories, 4.5 grams of protein, 14.3 grams of fat, 13.6 grams of carbohydrates, 5.5 grams of fibre

Cabbage belongs to the Cruciferae family of vegetables which include kale, broccoli and Brussels sprouts. There are three types of cabbage - green, red and Savoy. Green and red cabbages have smooth leaves while the leaves of Savoy cabbage are ruffled or crinkly. The inner leaves of a cabbage are protected from the sunlight by the outer surrounding leaves. This means the inner leaves are usually lighter in colour.

Cabbage is an excellent source of vitamins K and C, providing more than 90 per cent and 50 per cent, respectively, of our daily requirements. It's a good source of fibre, folate, vitamins B6, B1, B2 and A, omega 3 fats, calcium manganese, potassium and magnesium. This cruciferous vegetable also contains plant nutrients, such as indoles, glucosinolates and sulforphane.

Cabbage was considered a poor man's vegetable yet its medicinal properties were recognised.  Romans and ancient Greeks used the juice of cabbage leaves to make plasters  for varicose ulcers. By the 18th century, cabbage was used to prevent scurvy (a disease caused by vitamin C deficiency) while Captain Cook used cabbage compresses (a preparation of cabbage leaves packed tightly) to prevent gangrene in the wounds of his crew who got hurt during a  severe storm. Nowadays, scientific research has shown that cabbage can reduce the risk of  many cancers, especially lung, colon, breast and prostate cancer.



Cabbage