How to Meal Prep with Cabbage + Examples

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Cabbage being rich in phyto-nutrient anti-oxidants is a very popular choice for dieting and meal prepping alike. It belongs to the “Brassica” family that also include brussels sprouts, cauliflower, bok choy, kale, and broccoli. Cabbage is one of the widely cultivated crops around the world.

Its availability and affordability makes it an excellent choice for meal prepping on a budget; healthy yet cheap. It is known how this green and sometimes red cool season leafy vegetable is beneficial to the health making it an ultimate go-to vegetable for diet.

Benefits

  • Cancer Prevention
  • Anti-Inflammatory Properties
  • Eye Health
  • Weight Loss
  • Brain Health
  • Aids Healthy Bones and Reduces the Risk of Osteoporosis
  • Blood Pressure
  • Skin Care and Premature Aging
  • Muscle Aches
  • Boosts the Immune System
  • Combats Chronic Disease
  • Promotes a Healthy Gut

How to Select

  • When choosing green and red cabbage, pick a tight, compact head.
  • Choose the ones that are heavy for its size.
  • It should look crisp and fresh, with few loose leaves.
  • Leafy varieties should be green, with stems that are firm, not limp.
  • Avoid cabbage that have leaf damage.

How to Store

  • Store whole heads of cabbage in the crisper drawer of your refrigerator.
  • You may also refrigerate it up to seven days in an airtight plastic bag.
  • If you store a half-head or wedge, cover it tightly with plastic wrap and use within two days.

Tips Preparing Cabbage

  • Remove the outer leaves if loose or limp.
  • Cut cabbage into quarters then wash well under running water.
  • When cooking quarters, leave the core in as this prevents the leaves from tearing apart.
  • Core the cabbage first if you are going to shred it for coleslaw.

Cabbage Infographics

Batch Meal Preps

Healthy Recipes

Ingredients

  • 1 Tbsp olive oil
  • 1 pound sweet Italian sausage, bulk, or removed from casings
  • 1 large yellow onion, half sliced and half minced
  • 2 garlic cloves, minced
  • 1 1/2 cups white wine
  • 1 15-ounce can of white beans (cannellini, Great Northern, or Navy), drained
  • 1 quart vegetable or chicken stock
  • 1 quart water
  • 1 teaspoon salt, more to taste
  • 1 large (2-pound) savoy cabbage, quartered, then sliced into 1/4-inch thick slices
  • 2 bay leaves
  • 1 cup chopped parsley, loosely packed
  • 1/2 cup to a cup of freshly grated Parmesan or pecorino cheese for garnish

Instructions

  • Brown the sausage: Heat the olive oil on medium-high heat in a large (8-quart), thick-bottomed pot. Add the sausage, breaking it up into pieces as you put it into the pot in a single layer.
  • When the sausage has nicely browned, remove it with a slotted spoon and set aside.
  • Sauté onions, garlic: Add the minced onion (save the sliced onion for later) and sauté for 3-4 minutes, stirring often.
  • Once the onions give up some of their water, use a wooden spoon to scrape up any browned bits from the bottom of the pot.
  • Add the minced garlic and cook for another 1-2 minutes.
  • Add wine, beans, boil, lower heat to simmer: Add the white wine and the beans and bring to a rolling boil. Reduce to a simmer. Cover and cook for 10 minutes. If you want, for a thicker base, use an immersion blender to blend some (or all) of the beans and onions.
  • Add water, stock, salt, cabbage, sliced onion, bay leaves sausage, then simmer: Add the water, stock, salt, cabbage, sliced onion half, bay leaves and browned sausage. Bring to a boil, reduce heat to a simmer. Cover and simmer for 10 minutes, then uncover and continue cooking until the cabbage is tender, about another 10-20 minutes.
  • To serve, sprinkle on chopped parsley and grated cheese.

Ingredients

  • 12 oz kielbasa or sausage, sliced
  • 2 tablespoons olive oil, divided
  • ¼ cup salted butter
  • 1 large onion, diced
  • ½ head cabbage, chopped (approx. 6-7 cups)
  • 1 clove garlic, minced
  • ⅔ cup frozen peas
  • 8 oz uncooked egg noodles
  • salt and fresh ground black pepper to taste

Instructions

  • Cook noodles according to package directions, drain and set aside.
  • In a large saucepan, heat 1 tablespoon olive oil. Cook sausage until lightly browned.
  • Add remaining olive oil, butter and onion. Cook until softened, about 5 minutes.
  • Add cabbage and garlic. Cook until tender (10-15 minutes). Stir in peas, noodles and salt & pepper. Cook 2-3 minutes or until heated through.

Ingredients

  • 1 large head green cabbage, sliced into wedges vertically from head of cabbage about 3/4 to 1-inch thick
  • 3 1/2 Tbsp olive oil
  • 3 cloves garlic
  • 1 tsp dried marjoram
  • Salt and freshly ground black pepper
  • Minced fresh parsley, for garnish (optional)
  • Fresh lemon wedges or crumbled bacon, for serving (optional)

Instructions

  • Preheat oven to 425 degrees. Line a baking sheet with parchment paper or foil. Pour olive oil into a small bowl then press garlic through a garlic crusher into bowl (or mince), stir well to infuse garlic flavor then pour and press mixture through a fine mesh strainer into another bowl to remove garlic pieces (I like to do this just so they don’t burn while roasting at high heat for so long. Use a rubber spatula to press garlic against strainer to extract juices). Stir marjoram into oil mixture.
  • Lay cabbage wedges on prepared baking sheet and brush both slides with olive oil mixture and season with salt and pepper. Roast in preheated oven 15 minutes then carefully rotate and roast 15 minutes longer (if you don’t want the slightly charred edges you can cover with foil during last 10 minutes). Garnish with parsley if desired. Serve warm with optional bacon crumbles or spritz with lemon wedges.

Tools You Can Use

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