Spring Greens!!!
by Kathy Stroh, M.S., R.D.

After a very white winter, the first Spring greens are coming to market. Asparagus, peas, spinach, leafy greens and cabbage will soon be decorating the produce section.

Among the most beneficial and tasty is cabbage. Often considered a lowly choice, it is really a highly nutritious, adaptable, economical and delicious vegetable. First, the obvious complaint...that smell!!!! The odor of boiled cabbage results from the release of a sulfur compound (hydrogen sulfide) during cooking. In fact, the amount of this stench increases as the cabbage is boiled. The obvious lesson is not to boil the cabbage! Try it in stir-fried dishes, sliced thin and wilted for a few minutes with a little olive oil or raw in creative slaw dishes.

Nutritionally, what's not to love? Cabbage is low in calories, a good source of fiber, and full of those all-important phytochemicals. Cabbage is particularly rich in indoles, which show promise as potential cancer-fighters.

Try this amazing vegetable in some new ways, such as cabbage bread (www.homecooking.about.com) or cabbage potato-pancakes. Get it while it's fresh!

Potato Cabbage Pancakes

• ½ cup refrigerated, ready-to-use, fat-free hash brown potatoes
• ½ cup finely shredded cabbage
• ¼ cup egg whites
• ¼ teaspoon black pepper
• 4 tablespoons unsweetened applesauce (optional)
• 2 tablespoons fat-free sour cream (optional)
  

Add 1 tablespoon water to cabbage and microwave for one minute. Mix potatoes, cabbage, egg whites and pepper in medium bowl. Spray large non-stick skillet with cooking oil spray and heat over medium heat. Pack batter into ½ cup plastic measuring cup. Carefully invert mixture onto skillet. Repeat with remaining batter. When batter begins to sizzle, press down and flatten into pancakes about ½ inch thick. Cook about 5 minutes on one side, until pancake browns. Turn and cook on second side for another 4-5 minutes. If desired, serve with unsweetened applesauce or fat-free sour cream.

Makes 2 servings (Adapted from Diabetic Cooking, March/April 2003)
Calories per serving 82
Total fat 0
Carbohydrates 17 grams
Cholesterol 0
Fiber 2 grams
Protein 5 grams
Sodium 74 grams

Last Updated: Friday January 16 2009