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The Healthy Family Mealtime Makeover, Issue #012 -- Eating Cabbage to Celebrate the New Year
January 06, 2006

Welcome! Learn How to Combine Healthy Recipes with Family Fun!

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Many families have sauerkraut with New Year's Day dinner. Did you ever wonder what sauerkraut is exactly?

Basically, sauerkraut is fermented cabbage which has gone through a process in which "good" microbes (microscopic bacteria) break down and change organic compounds.

In the case of sauerkraut, the microbes multiply and produce acetic acid and lactic acid. This lowers the pH of the sauerkraut and results in the sour flavor.

All this occurs in a solution of salty water which stops the growth of the "harmful bacteria".

The fermination process may in fact play a key role in keeping you healthy!

But the sauerkraut sold in supermarkets, as opposed to the fresh, raw sauerkraut people make at home, is usually pasteurized. Pasteurization kills both the "good" and "bad" microbes; stops fermintation and allows the sauerkraut to be stored a long time.

Try the easy recipe below:



Prep time: 30 minutes

Yield: 4-6 servings

1 small cabbage

2/3 cup converted white rice, uncooked

2/3 cup converted brown rice, uncooked

1/2 lbs extra lean ground beef

1 medium onion, finely chopped

¼ cup green pepper, finely chopped

½ cup shredded carrots

pepper to taste

1 TBSP + 1 ½ tsp vinegar

28 oz can of whole tomatoes

5.5 oz can of tomato paste

½ cup water

1 clove garlic, minced

Remove core from cabbage. Cover cabbage with boiling hot water for 30 minutes or until leaves can be taken apart. Pull leaves off the head. Cut out thick stem parts.

Mix rice, beef, onion, and spices together in a bowl. Put about 2 TBSP of meat mixture into each leaf and wrap together.

Each pocket of meat is called a cabbage roll. Place rolls close together in pan.

Cut whole tomatoes into small chunks and add them along with the liquid from the can to the tomato paste and water when making the sauce. Add garlic to the tomato mixture.

Mix catsup, vinegar, tomato sauce, & water as sauce and pour over rolls.

Bake covered at 350 degrees F for 1-1 ½ hrs basting with sauce 3 to 4 times while cooking.

Source: Tailoring Your Tastes Cookbook


C a b b a g e

Cabbage belongs to the cruciferae family. When buying, choose a cabbage that is heavy and compact with shiny, crisp leaves that are unblemished.

Cabbage can be eaten raw or cooked and in rustic or refined dishes. It can be steamed, braised, sautéed, or stuffed.

Cabbage can keep for about 2 weeks in the vegetable drawer of the refrigerator or it can be kept in a cold room at a temperature between 32 – 38 degrees F.

Studies have shown cabbage to have cancer-fighting nutrients and it is a good source of vitamin C, folic acid, potassium, and vitamin B6. Alternative medicine theories credit cabbage with the properties of an antidiarrheal, antibiotic, and appetite stimulant.

What will your family do for healthier MEALTIMES?

Celebrating Healthy Families 2006


Eat Right Montana (

Ohio Agricultural Research and Development Center (

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Thanks for reading and have a great week!

Kindy --Your Family Dietitian

Copyright (c) 2005,

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