Good 'n healthy PA Dutch Pepper Cabbage

PA Dutch Pepper Cabbage

With cabbage and bell peppers abundant and inexpensive during the summer months, it’s no wonder this side salad is a favorite among the Pennsylvania Dutch who love their “sweets and sours.” It is the perfect accompaniment to sandwiches, like our Turkey BBQ, is easy to make, has zero cholesterol, only a trace of fat, and comes in at only 56 calories per cup.

The key ingredients, of course, are cabbage and green peppers. If available, toss in some red, yellow and orange bell peppers for an eye-popping colorful salad. Many recipes call for one-half cup or so of grated carrots, chopped celery, onion, or a teaspoon of celery seed. Keep these variations in mind when you toss up your own special Pepper Cabbage.

As with all vegetables, there are so many nutrients and vitamins that to name them all and their benefits would mean we would never get to the recipe.

So, some key facts. Cabbage is an excellent source of: vitamin C to help resist infections; photo-chemicals to help reduce LDL or "bad cholesterol" levels in the blood; vitamin K for healthy bones; polyphenols for anti-inflammatory benefits; glucosinolates to fight cancer; and other nutrients that aid the health of your stomach and intestinal linings.

Bell peppers are high in: potassium to keep fluids and minerals in balance, enhance muscle function and regulate blood pressure; folate, important for pregnant women since it helps prevent certain types of birth defects in unborn children; and vitamin A, especially red peppers, important for healthy eyesight, especially night vision.

This pickled pepper cabbage will keep for several weeks in the refrigerator, plus, there’s no mayo to spoil your gathering under the summer sun.

INGREDIENTS

  • 1 medium head of cabbage (about 10 cups), finely diced*
  • 1 green pepper, finely diced
  • 1 red pepper, finely diced
  • 1 teaspoon salt
Sweet and sour vinaigrette:
  • ½ cup sugar
  • ½ cup apple cider or white vinegar
  • ½ cup water

INSTRUCTIONS

  1. In large bowl, toss together cabbage, bell peppers and salt.
  2. Combine vinaigrette ingredients and stir until sugar is dissolved.
  3. Add vinaigrette to vegetables and mix well.
  4. Refrigerate and marinate for at least 2 hours.
  5. Prior to serving, stir to coat vegetables with vinaigrette.

  6. To save time, purchase cabbage already shredded. It is not necessary to dice the cabbage or bell peppers very fine. The salad may resemble cole slaw; however, the flavor will remain the same.

Nutritional Information
Per 1 cup serving: 56 calories; .2g total fat; 207.4mg sodium; 0.0mg cholesterol; 14g carbohydrate; 2.0g fiber; 9.4g sugars; 1.2g protein; 205.5mg potassium.

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.

 

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