Nutrition key to sound health
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Fika 33, 💚☘️ Killeshandra, Co. Cavan
Fika 33, Killeshandra, Co.Cavan
January 13, 2026
Cabbage often—and unfairly—gets overlooked, with flashier veggies and protein-dense superfoods getting all the attention. But as far as nutritional food options go, the leafy green is pretty hard to beat. A staple in different cuisines (American coleslaw! Middle Eastern malfouf! Chinese suan la bai cai!), cabbage has been a longtime favorite amongst global chefs.
“Much of this stems from its versatility,” Woldy Reyes, chef and author of the cookbook In the Kusina: My Seasonal Filipino Cooking, tells Vogue. “We are seeing a growing trend of chefs utilizing it as a centerpiece, such as cabbage steaks, rather than as a side dish. The culinary appeal has never been stronger.”
“Its popularity stems from its ability to transform,” adds Tatiana Mora, chef of plant-based Michelin star restaurant Mita. “It can be eaten raw, fermented, steamed, roasted, or sautéed, consistently providing flavor, texture, and nutrition. I love it because it is a noble vegetable that grows easily, keeps well, and can be used almost entirely, making it perfect for a conscious and respectful approach to cooking.”
It’s accessible, easy to cook, and delicious. Here are all the reasons cabbage deserves a seat at your table (get it?) in 2026.
Cabbage is a leafy green that is part of the brassica plant family (which also includes broccoli, cauliflower, brussels sprouts, and kale), says Amy Shapiro, RD, registered dietitian and founder of Real Nutrition. It comes in several varieties, but the most common ones you’ll see are green, red (or purple), and savoy. What makes cabbage different from other leafy greens is its density and durability. “It’s heartier, stores longer, and holds up well to cooking, fermenting, and shredding,” Shapiro says. “Nutritionally, it shares many benefits with other cruciferous vegetables, but it’s often milder in flavor and more versatile across cuisines.”
Besides its versatility, one of the main benefits of cabbage is its many nutrients. Shapiro lists other main benefits of the leafy green:
Supports Gut Health
Shapiro says that, because cabbage contains fiber and other compounds that support digestion, eating this leafy green can benefit the gut bacteria and boost gut health.
Anti-Inflammatory Properties
Cabbage is also rich in antioxidants and phytonutrients that studies have shown can reduce inflammation, she says.
Boosts Heart Health
Along with fiber, cabbage has potassium, which supports healthy cholesterol levels and blood pressure. Cabbage also has vitamin K, which is essential for blood clotting (and bone health). Shapiro points to red cabbage in particular, which she says contains antioxidants called anthocyanins that studies have shown can improve brain and heart health.
Regulates Blood Sugar
Cabbage is low in calories and carbs while being high in fiber, which can help stabilize glucose levels in the body.
Boosts Immune System
Shapiro says that cabbage is rich in sulfur-containing compounds to help strengthen your immune system’s defences—and vitamin C, which studies have shown can provide antioxidant protection and support immune health.
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Serves 4 – 6
Ingredients, Squash
3 tablespoons olive oil
4 cups ½-inch cubes peeled butternut squash (1½ pounds; from a 2¼-pound whole squash, if that’s where you’re starting from)
1½ teaspoons kosher salt
½ teaspoon freshly ground black pepper
¼ to ½ teaspoon cayenne pepper, to taste
Ingredients, Dressing
2 tablespoons white wine vinegar or apple cider vinegar
1 tablespoon Dijon Mustard
1 tablespoon honey
1 clove garlic, grated or smashed into a paste
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
3 tablespoons olive oil
Ingredients, Salad
5 cups baby arugula
½ cup pomegranate seeds* (see Tip)
¼ cup pumpkin seeds, lightly toasted
½ small red onion, thinly sliced
½ cup crumbled goat cheese (4 ounces)
Freshly ground black pepper
Method
Roast the squash. Preheat the oven to 400°F. Line a rimmed baking sheet with foil and pour 2 tablespoons of the oil on the lined sheet. Place the oiled sheet in the oven (yep, nothing on it) and heat until very hot but not smoking, about 8 minutes.
In a large bowl, toss the squash with the remaining 1 tablespoon oil, the salt, pepper, and cayenne until coated. Using an oven mitt, remove the hot baking sheet from the oven and quickly pour the squash onto the sheet (you should hear some sizzling); take a few extra seconds to make sure the flat sides of the squash are hitting that hot oiled pan. Roast until the undersides are golden, about 15 minutes. Remove the squash from the oven, shake the pan (or flip the squash with tongs if you’re down with OCD, yeah you know me), return to the oven, and roast until the new underside is golden brown,10 to 15 minutes. Let cool to room temp or just warm (so it doesn’t murder the greens when you drop them on).
Make the dressing. In a screw-top jar, shake the vinegar, mustard, honey, garlic, salt, pepper, and oil until it’s creamy. (If it separates, just shake it again.)
Makes the salad. Arrange the arugula on a platter. Top with the roasted squash, pomegranate seeds, and pumpkin seeds. Scatter the onion and goat cheese on top. Drizzle with the dressing to taste and sprinkle with pepper.
*Or finely diced green apple if you can’t find pom seeds.
Based on excerpts from Cravings: Hungry For More by Chrissy Teigen, with the permission of Clarkson Potter, a division of Penguin Random House. Copyright © 2018.
Cozy, comfy, and full of good-for-you veggies
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It doesn’t get much simpler than this speedy classic – pasta tossed with succulent prawns finished with butter, lemon and herbs https://kerrygold.com/recipes/prawns-and-linguine/…
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