May 23, 2018


by Berkeley Wellness  

This traditional Irish dish (the name means “white cabbage” in Gaelic) was originally created to use up vegetable leftovers from the previous evening’s meal.

Makes 6 servings


1½ pounds baking potatoes, quartered

2 teaspoons vegetable oil, such as olive or canola oil

3 slices (1½ ounces) turkey bacon, coarsely chopped

1 large onion, finely chopped

¾ teaspoon salt

6 cups shredded green and/or red cabbage

¼ teaspoon caraway seeds

⅓ cup low-fat (1%) milk


1. In a vegetable steamer, steam the potatoes until tender, about 10 minutes. Transfer to a large bowl.

2. Meanwhile, in a large skillet, heat the oil over medium heat. Add the bacon and cook for two minutes. Add the onion and cook, stirring frequently, until the onion is golden brown and tender, about 10 minutes.

3. Add ¼ teaspoon of the salt, the cabbage and caraway seeds and cook, stirring frequently, until the cabbage is wilted and tender, about seven minutes.

4. Drain the potatoes and return them to the pot. Shake the pot over low heat for two minutes to dry the potatoes. Off the heat, with a potato masher or electric mixer, beat the milk and remaining ½ teaspoon salt into the potatoes.

5. Add the mashed potatoes to the skillet and cook, stirring frequently, until the potatoes are heated through, about five minutes.

Nutrition per serving: 281 calories, 5.1g total fat (1.1g saturated), 10mg cholesterol, 7g dietary fiber, 53g carbohydrate, 8g protein, 618mg sodium.

Good source of: fiber, folate, indoles, magnesium, niacin, potassium, sulforaphane, thiamin, vitamin B6, vitamin C.

From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.