Savory Cabbage and White Bean Stew

As a Registered Dietitian, I’m a big fan of slogans like “eat the rainbow” to encourage an abundance of phytonutrients, but what about white foods like this Savory Cabbage and White Bean Stew?

Are White Foods Bad For You?

White foods have a bad rep because of what we’ve been told about white flour, white pasta, white bread, and refined white sugar.

There are many many white or white-ish or brown foods that are nutritional powerhouses, so don’t forget to add them to your plate

Should I Avoid All White Foods?

Check out some of the benefits in these white super foods below, and a recipe from my childhood to incorporate some of them into a naturally sweet and satisfying comfort food meal

What are the Benefits of Some White Foods?

Cabbage: OK, it’s technically green, but it’s mostly white when you cut into it, and is all white when it is cooked down. Cabbage of any variety has powerful anticancer properties thanks to the sulforaphane that neutralizes toxins, reduces inflammation, protects DNA, and reduces ability of tumors to grow. Cabbage is the basis of this delicious savory one pot dish below

Cauliflower: An anti-cancer cruciferous vegetable that is high in fiber, B vitamins, and antioxidants and phytonutrients. It can help with both digestion and weight loss, and contains the nutrient choline, important for learning and memory

Cocoa: Anti-inflammatory polyphenols in cocoa help maintain good heart health, lower blood pressure, and help to manage blood sugar levels

Coffee: Coffee has been associated with a decreased risk for type 2 diabetes, and may support weight loss, mood, liver health, and may support brain health and increase longevity

Dates: I love to use Medjool dates to make cocoa truffles, a naturally sweet treat that comes out fudgy and delicious and is naturally sweet. Dates contain fiber, inflammation fighting antioxidants like flavonoids that protect against Alzheimer’s, carotenoids that support eye health, and phenolic acid that helps decrease risk of certain cancers and heart disease. Dates are high in potassium are even a good source of iron, which is unique for fruits

Garlic: Growing up Italian we put garlic in practically everything but our cereal! Garlic contains allicin, a compound that protects against certain cancers, and helps maintain healthy glucose and cholesterol levels. Garlic can even support recovery from the inflammatory effects of bouts of exercise, and boost immune to fight off infections

Ginger: This spicy rhizome plant increases serotonin and dopamine levels, helping to combat depression and anxiety, and protects against Alzheimer’s disease. Ginger is an effective treatment for nausea from pregnancy and motion sickness

Jicama: Sometimes called a Mexican Yam, this tuber has the crunch of a raw potato and sweetness akin to an apple. It supports healthy digestion, provides prebiotic fuel for your gut bacteria, helps with weight loss and protects against certain cancers

Mushrooms: Each variety of mushroom has its’ own unique benefits, but generally mushrooms protect against certain cancers, help with weight loss, can be a good source of vitamin D, lower cholesterol, and help to boost immunity

Nuts: Whether it’s almonds, cashews, walnuts, or other variety, nuts are a source of healthy fats, omega 3’s, and a bit of protein. Adding nuts as a condiment to yogurt, cereals, grains, and salad, or tossed into a smoothie can slow digestion, making you feel full longer

Onions: Just like its’ botanical cousin garlic, onions are loaded with nutrients that fight inflammation, support digestion, decrease risk for certain cancers, and are a great course of vitamin C. Red onions contain anthocyanins, but we are all about the white super foods today!

Seeds: Just like nuts, whether it’s flax, hemp, pumpkin, sesame, or sunflower, you are getting a good dose of healthy omega 3 fats and fiber, and a little protein that can help keep you full longer, increasing satiety at meals

Tea: What doesn’t tea do? Boosts immune, fights inflammation, and helps protect against cancer and heart disease

White Beans: There are several types, such as navy beans and cannellini. They are tender, and make a wonderful addition to soups, chilis, and stews. I like to use them to make a quick white bean salad with sundried tomatoes and oil cured olives, puree into a spread to top crostini, or mix with peppers and Italian herb for a healthy and filling salad. They provide good quality protein, resistant starches good for gut health, and are a good source of some B vitamins, as well as copper and iron

White Heirloom Carrots: Carrots that are not orange, and are other colors like purple or red, or sometimes white are called Rainbow Carrots. Just because white carrots are void of color, does not make them void of flavor and nutrients. They have lots of fiber to aid in digestion, plus vitamin C and potassium

Whole Grains: Whether it’s barley, brown rice, oats, quinoa, spelt, or whole wheat, whole grains provide lots of fiber, energy in the form of complex carbs, and are a good source of vitamin E. They help control cholesterol levels, weight and blood pressure, while decreasing risk for diabetes, heart disease and more

So, don’t shirk these these white, white-ish, and brown foods just because refined white foods are the bad actors

Try this all-in-one pot savory sautéed cabbage, carrot, onion, and white bean dish. It’s vegetarian, but you can make it vegan by omitting the parmesan cheese. Or, you could make it smoky and add some richness by sautéing a bit of bacon or pancetta before adding the garlic to the pan. Serve as a main, or a hearty side to chicken or fish