Sautéed Red Cabbage
(Also referred to as "purple" cabbage, as it loses it's red colour when cooked). This tasty purple goodness wakes up tastebuds and supports digestive health! Sour and tangy with a pickled flavour that stimulate stomach acid and pancreatic enzymes, to help reduce bloating and indigestion.
Ingredients 1/2 head red cabbage, sliced lengthways
1 large brown onion, diced
1 zucchini, halved and sliced 1/3 cup organic apple cider vinegar
1 Tbsp Cobram olive oil Salt and pepper to taste Mustard seeds (optional) Method 1. In a deep saucepan heat olive oil on medium heat and add onions
2. Sauté for 5min or until onions become translucent
3. Combine red cabbage and sauté for 10min
4. Add zucchini, apple cider vinegar, salt & pepper, and mustard seeds
5. Cover with lid for 10-15min until all vegetable reduce in size and soften
6. Taste test: add extra ACV or salt according to taste preference. Turn off heat and set aside to cool down.
Serve as sour/tangy side dish!
How does it help digestion? Apple cider vinegar (sour) triggers the vagus nerve to increase stomach acid output. Inadequate stomach acid causes food to be partial digested, sits and ferments (giving you that heavy after meal feeling); causing gas with bloating/ abdominal pain, and at times reflux & indigestion. >> Team your meal with a sour side dish to improve digestion and nutrient absorption.
HEALTH BENEFITS Red cabbage belongs to the same"Brassica" family as Broccoli, a type of Cruciferous vegetable with high antioxidants. Brassica vegetables have been found protective against several types of cancers (1). & Red cabbage - Fructans Onion - Fructans & Galactans Zucchini - Pectin = fermentable carbohydrates (FODMAPs) act as prebiotics that feed gut bacteria
FODMAPs Fermentable Oligo-, Di-, Mono-saccharides And Polyols Onion is high FODMAP (red cabbage is considered low FODMAP at a 3/4 cup) Know you can't tolerate FODMAPs? >> Replace onion with zucchini, and you can swap red cabbage for sliced cucumbers. FODMAP carbohydrate / fibres feed gut bacteria and is associated with better health (2). If you have an overgrowth you can't tolerate many FODMAPS (onion, garlic, apple etc) and may have been avoiding these foods for a long time. Work with an Accredited Practising Dietitian on how to navigate & recover from IBS and digestive issues using short and long term dietary change. Tried and enjoyed the recipe? Tag me on Instagram or Facebook! :)
References 1) Cartea, M. E., Francisco, M., Soengas, P., & Velasco, P. (2011). Phenolic compounds in Brassica vegetables. Molecules, 16(1), 251-280. 2) Macfarlane, G. T., Steed, H., & Macfarlane, S. (2008). Bacterial metabolism and health‐related effects of galacto‐oligosaccharides and other prebiotics. Journal of applied microbiology, 104(2), 305-344.