Cabbage On Keto: Friend Or Foe?

Cabbage is a versatile vegetable that can be used in a variety of dishes, from side dishes to entrées and condiments. For those following a keto diet, it is important to be mindful of the carbohydrate content of the foods they consume. Cabbage is considered a non-starchy vegetable and is, therefore, a keto-friendly option. According to the U.S. Department of Agriculture (USDA), a cup of shredded raw cabbage contains approximately 4 grams of carbohydrates, yielding only 2 grams of net carbs due to its fibre content. This makes it a great addition to a keto diet, providing bulk and fibre to meals without exceeding the typical carb limit of 20-50 grams per day.

Cabbage is keto-friendly

Cabbage is a versatile vegetable that can be chopped, shredded, or cooked in various ways. It is also a good source of vitamin C and an anti-inflammatory food.

There are many keto-friendly recipes that include cabbage, such as keto cabbage hash browns, keto sausage and cabbage skillet, and keto southern fried cabbage with bacon. These recipes allow you to enjoy the taste and health benefits of cabbage while adhering to the keto diet's restrictions.

In addition to being keto-friendly, cabbage is also a cost-effective option, especially during certain times of the year when it is sold at discounted prices.

Overall, cabbage is a nutritious and low-carb vegetable that can be a tasty and healthy addition to a keto diet. It helps add bulk and fibre to meals, making it a satisfying and enjoyable part of a keto meal plan.

It's a low-calorie food

Cabbage is a great option for those on the keto diet as it is a low-calorie food.

Cabbage is a versatile vegetable that can be prepared in many ways. It can be eaten raw in salads, cooked in main dishes, or even fermented to add some extra flavour to your meals.

One cup of raw cabbage provides only 25 calories and 2.9 grams of net carbs. This makes it an excellent option for those on the keto diet, which typically limits carbs to 20-50 grams per day.

Cabbage is also a good source of vitamin C and an anti-inflammatory food. It can add bulk and fibre to your meals, helping you feel full and satisfied.

There are many keto-friendly recipes that include cabbage. For example, you can try making keto southern fried cabbage with bacon, keto cabbage hash browns, or a keto sausage and cabbage skillet.

So, if you're looking for a low-calorie, keto-friendly vegetable, cabbage is an excellent choice. It's versatile, nutritious, and can be prepared in a variety of delicious ways.

It's a good source of vitamin C

Cabbage is a keto-friendly vegetable that is rich in vitamin C. It is a good source of nutrition and has many health benefits.

Vitamin C, also known as ascorbic acid, is essential for the body. It helps make collagen, which gives structure and flexibility to the skin and is critical for the proper functioning of bones, muscles, and blood vessels. Vitamin C also boosts the immune system and helps the body absorb iron from plant-based foods.

Cabbage is an excellent source of vitamin C, with one cup of shredded raw cabbage containing 26 milligrams of vitamin C, which is about one-third of the daily recommended value. This is a similar amount of vitamin C to that found in a small orange.

Cabbage is also a good source of other nutrients, including vitamin K, fiber, folate, manganese, vitamin B6, calcium, potassium, and magnesium. It is also high in fiber and contains powerful antioxidants, including polyphenols and sulfur compounds.

Cabbage is a versatile vegetable that can be eaten raw or cooked and added to a wide variety of dishes, including salads, soups, stews, and slaws. It can also be fermented and made into gut-healthy foods like sauerkraut and kimchi.

With its high nutritional value and many health benefits, cabbage is a great addition to a keto diet.

It can be cooked in many ways

Cabbage is a versatile vegetable that can be cooked in many ways. It can be steamed, stir-fried, braised, roasted, or blanched. Here are some ideas for cooking cabbage:

Steaming

Spring green cabbage and savoy cabbage are best for steaming. Cut the cabbage into shreds and put them in a steamer for about 5 minutes or until tender. Alternatively, you can put the cabbage in a large pan, cover it halfway with water, bring it to a boil, and cook for 3-5 minutes.

Stir-frying

To stir-fry cabbage, first, shred the leaves after removing the core. Blanch the shredded cabbage in salted boiling water for about 3 minutes, then cool it under cold water. Heat some fat (such as butter, olive oil, or goose fat) in a pan, and fry some aromatics like shallots, rosemary, or garlic until golden. Then, add the blanched cabbage and stir-fry until it is heated through. Season and serve.

Braising

Braising is a good method for red and white cabbage. Finely slice an onion and some butter or olive oil and place them in a heavy-based, flameproof casserole dish. Fry the onion over medium heat for about 5 minutes. Cut the core from a cabbage and finely slice the leaves, then add them to the casserole dish and cook over low heat. Peel and slice an apple, and add this to the dish along with some crushed juniper and caraway seeds. Season and pour in some cider, red wine, or water. Simmer for about 20 minutes.

Roasting

Cabbage can be roasted to give it a crispy, caramelised texture on the outside and a soft, sweet centre. Try this recipe for roasted hispi cabbage with a garlic and chilli crumb by Tom Kerridge.

Blanching

Blanching is a technique where vegetables are briefly immersed in boiling water and then plunged into ice-cold water to halt the cooking process. To blanch cabbage, cover the leaves or shredded cabbage with water and boil for 3 minutes. Transfer the cabbage to cold water to refresh it. Blanched cabbage can then be sautéed or fried.

Cabbage is a great low-carb vegetable that fits well within a keto diet. It can be enjoyed in many ways, adding bulk and fibre to your meals.

It pairs well with blackened chicken

Cabbage is a keto-friendly vegetable, and it pairs well with blackened chicken. Here are some ideas for keto-friendly cabbage and blackened chicken meals:

Keto Fried Chicken with Cabbage

This is a one-skillet meal that is quick, easy, and affordable. You will need butter or olive oil, boneless chicken thighs, and green cabbage. Shred the cabbage finely and fry it in a pan with the chicken. You can also add other low-carb vegetables such as zucchini, asparagus, broccoli, and spinach. Season with your favourite spices, such as chilli and paprika powder, curry powder, or herbs.

Keto Chicken and Cabbage Plate

This meal requires minimal cooking and is perfect for a simple keto dinner. You will need rotisserie chicken, fresh green cabbage, red onion, olive oil, and mayonnaise. Shred the cabbage, slice the onion thinly, and place them on a plate with the chicken and a dollop of mayonnaise. Drizzle olive oil over the cabbage and season with salt and pepper to taste. You can also use leftover chicken or pan-fry a piece of raw chicken if you prefer.

Keto Southern Fried Cabbage with Bacon

This recipe combines seasoned cabbage and onion with bacon, topped with a piece of chicken.

Keto Sausage and Cabbage Skillet

This one-pan meal features browned sausage, cabbage for crunch, and various spices.

Blackened Chicken

Blackened chicken is a keto-friendly main dish or appetiser. You can use avocado oil, cumin, chilli powder, garlic powder, smoked paprika, salt, and black pepper to prepare the chicken. Mix the spices and coat the chicken evenly before cooking it in a skillet over medium heat for 8-10 minutes on each side, or until the internal temperature reaches 165 F.

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