October is National Breast Cancer Awareness Month!
Having lost my Mother, Maternal Grandmother, and other close relatives to breast cancer, I am keen on including lots of cruciferous veggies like cabbage in my diet, and the diets of my clients. The best treatment is prevention!
How to Make Charred Cabbage Steaks Piccata
What are Cruciferous Vegetables?
Cruciferous vegetables have an anti-cancer compound called sulforaphane. Other cruciferous vegetables in the brassicas family include broccoli, bok choy, and green and purple cabbage. See below how we can maximize sulforaphane production when eating cruciferous veggies!
What are the health benefits of cabbage?
Cabbage is not only inexpensive, it lasts a long time in the frig. It’s good to include long lasting veggies like cabbage, carrots, and onions to your shopping list because they will last a lot longer than greens, so waste is minimized.
This cruciferous vegetable packs a serious nutritional punch. Rich in vitamin C, vitamin K, and folate, cabbage supports immune function, bone health, and healthy cell production. It’s also an excellent source of fiber, which feeds beneficial gut bacteria, promotes regularity, and helps stabilize blood sugar levels — making it a smart choice for anyone managing weight or metabolic health.
Like its cruciferous cousins broccoli and Brussels sprouts, cabbage contains powerful plant compounds called glucosinolates. When we cut, chop, or physically process cruciferous veggies, they interact with an enzyme called myrosinase so we can make the anti-cancer compound called sulforaphane. Sulforaphan helps the body fight carcinogens and reduce inflammation. You can maximize sulforaphane production by cutting your cruciferous vegetables, then letting them rest for about 10 minutes before cooking.
Red cabbage is another pantry staple in my frig. It gets its’ beautiful purple hue from the anti-inflammatory polyphenols called anthocyanins, the same class of antioxidants in other blue, red, or purple foods like berries, forbidden black rice, and eggplant skin, which have been associated with reduced risk of heart disease, improved cognitive function, and even reversal of sun damage to the skin.
If you want to get your anthocyanins on try my Apple Cider Braised Purple Cabbage or Coconut Purple Forbidden Rice
Fermented cabbage in the form of sauerkraut or kimchi adds probiotics to the diet, delivering beneficial live bacteria that support a healthy gut microbiome, and can help with weight loss, and protect against chronic disease.
Whether raw in a slaw, braised as a side, or fermented into a tangy condiment, cabbage is one of the most versatile, affordable, and nutrient-dense foods you can add to your plate.
How is Piccata Sauce Made?
Piccata sauce was invented in the 1930’s by Italian immigrants and includes lemon and butter. It was originally used as a sauce for veal, but has also morphed for use on chicken. I’m keeping this dish vegetarian by using extra virgin olive oil to sauté shallots, lemon zest and juice, fresh Italian parsley leaves, chopped capers, white wine, and then it’s finished off with a little grass fed butter, before drizzling over grilled charred cabbage. You can keep this vegan by omitting the grass fed butter, and using a good quality oil like extra virgin olive oil or avocado oil.
Tips for Healthy Grilling
Grilling over high heat can create carcinogenic compounds, particularly if you are grilling meat. If you have the time, it’s best to grill over low or medium heat, and try to stay below the smoke point. For more tips on healthy grilling and recipes for the grill check out Tips for Healthier Grilling and Barbecuing
Charred Cabbage Steaks Piccata
Ingredients
- 1 medium head green cabbage
- ½ cup extra virgin olive oil + more for grilling
- 2 large shallots peeled and sliced
- Zest and juice of one lemon separated
- 2 cups loosely packed Italian parsley leaves
- 3 tbsp capers roughly chopped
- ¼ cup dry white wine
- 1 ” knob grass fed butter
Instructions
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Preheat grill to medium
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Peel and discard outer leaves of green cabbage head
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Cut cabbage in half, then quarters, and cut each quarter into 3 equal wedges (totaling 12 wedges), keeping root end intact
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Lightly oil cabbage wedges, and grill on both sides until charred, turning once with a spatula and tongs to hold cabbage together
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In a medium sauté pan, over medium heat, add ½ cup extra virgin olive oil, and cook shallots until soft
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Stir in lemon zest, then Italian parsley leaves, and continue to cook until parsley is completely wilted and shallots begin to caramelize, stirring frequently
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Stir in capers, continue to sauté for 3 minutes, then stir in white wine
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Fold in knob of grass fed butter, stirring until melted, pour over cabbage, and serve
