Red Cabbage: Fruit / Vegetable of the Month

Red cabbage isn't just for decorating salads with a dash of color. Get more of the great health benefits red cabbage has to offer by serving and eating larger amounts of this phytonutrient rich food.

Red cabbage contains at least 36 anthocyanins. Anthocyanins are one of many phytonutrients, and these types have anti-inflammatory effects in the body which translates to improved overall health and wellness. They also contain the phytonutrients lycopene which contribute toward heart health and glucosinolates which offer anti-cancer benefits.

In addition to phytonutrients, red cabbage is an excellent source of vitamins C and K and a good source of vitamin A. Vitamins C and A support our immune system among other essential functions and vitamin K contributes to bone health.

We found a new way to present red cabbage, courtesy of I Can Has Cook? by finely grating it and serving it with grated carrots and an orange-honey vinaigrette. Aoife from I Can Has Cook? suggests adding goat cheese which sounds yummy. We added raisins (not pictured) but think the goat cheese or toasted nuts would be great as well. While trolling the internet we also saw plenty of recipes which pair red cabbage with apples- raw or roasted. One from Fine Cooking and is a Chicken Burger topped with red cabbage/apple slaw. I Can Has Cook also has a lovely recipe with chorizo, butternut squash, red cabbage and apples. Give one a try and take a chance on this powerhouse vegetable.

If you are a child care provider in California you can receive cash reimbursements for providing healthy food to the children in your care. If you are a child care provider in El Dorado, Alpine, Placer, Nevada or Mono county our agency can help you enroll in the California Child Care Food Program.

Recommended amounts of fruits and vegetables varies with age.

Children ages 2-3 need   1- 1.5 cups of fruits and 1- 1.5 cups of vegetables each day.

Children ages 4-8 need   1-2     cups of fruits and 1.5-2.5 cups of vegetables each day. 

Children ages 9-13 need 1.5-2  cups of fruits and 1.5-3.5 cups of vegetables each day.

Teens ages   14-18 need   1.5 -2.5 cups of fruits and 2.5-4 cups of vegetables each day.

Keep in mind that fruits and vegetables are rich in essential vitamins and minerals needed for optimum growth and development. Check out  CDC's fruit and vegetable calculator for an more accurate recommendation based upon age, sex, and activity levels.

Remember your plate.......