Red cabbage is a simple vegetable with surprisingly big benefits for your health. The idea for this recipe actually came from my veg box — sometimes I get vegetables I don’t normally buy, and it encourages me to experiment and diversify my diet. When gently braised with apple and warming spices, red cabbage transforms into a comforting side dish that also supports digestion, gut health and the body’s natural detoxification processes.
From a functional nutrition perspective, this is exactly the kind of everyday food that can make a meaningful difference — not through restriction or perfection, but through small, consistent choices.
Why Red Cabbage Is Worth Using More Often
Red cabbage earns its deep purple colour from anthocyanins, a group of antioxidant compounds linked to reduced inflammation and cellular protection. It’s also rich in:
- Glucosinolates, which support liver detoxification pathways
- Dietary fibre, feeding beneficial gut bacteria
- Vitamin C, supporting immune and skin health
It’s inexpensive, widely available and keeps well — making it a great staple for eating well on a budget.
Why Braising Makes a Difference
While raw cabbage can be challenging for some people to digest, slow, gentle cooking breaks down tough fibres and improves tolerance. Braising also:
- Reduces bloating for sensitive digestive systems
- Makes nutrients more accessible
- Supports the body’s preference for warm foods, particularly in colder months
For anyone prone to IBS-type symptoms, this method is often far better tolerated than raw slaws.
Braised Red Cabbage with Apple and Warming Spices
Ingredients (serves around 4)
- 1 small red cabbage (about 700–800 g), finely sliced
- 1 medium onion (150 g), thinly sliced
- 1 apple (150 g), grated or finely sliced
- 2 tablespoons olive oil or butter
- 2 tablespoons apple cider vinegar or red wine vinegar
- 120 ml water or apple juice
- ½ teaspoon sea salt (or to taste)
Choose ONE spice option:
- 1 small cinnamon stick
- 1 whole star anise
- 3–4 cloves
- ½ teaspoon ground allspice
- ½ teaspoon ground coriander seed (gentler and digestive-friendly)
Method
- Heat the oil or butter in a large pan over a low–medium heat.
- Add the onion and cook gently for 5–8 minutes until soft and translucent.
- Stir in the apple and cook for a further 2 minutes.
- Add the sliced cabbage, salt, vinegar, liquid and your chosen spice.
- Cover and simmer gently for 35–45 minutes, stirring occasionally, until soft and glossy.
- Remove any whole spices before serving and adjust seasoning if needed.
Choosing Your Spice: Functional Considerations
Different spices offer different benefits — and tolerance matters.
- Cinnamon: warming and supportive of blood sugar balance
- Star anise: aromatic, digestive-supportive and less sweet than cinnamon (use just one whole star)
- Allspice or cloves: deeply warming but stronger — best used sparingly
- Coriander seed: lighter, citrusy and often better tolerated by sensitive guts
If you’re prone to reflux, migraines or histamine sensitivity, gentler spices or smaller amounts may work better.
Functional Nutrition Notes
- Gentle cooking improves digestibility and tolerance
- Vinegar supports digestive secretions and balances sweetness
- Apples provide soluble fibre for gut health
- This dish stores well and often tastes better the next day
How to Serve
This braised red cabbage works beautifully:
- Alongside roast chicken, turkey or baked fish
- With lentil or mushroom-based dishes
- As part of a warm grain or vegetable bowl
- As a make-ahead side for busy weeks
Simple dishes like this show how everyday foods can be both nourishing and enjoyable — without complexity or perfection. It’s a practical example of how small changes really can support long-term health.
If you’d like some support making small, effective changes with food, check out the Contact Form or Book a Discovery Call buttons on the site — I’d love to hear from you.