Cheap Eat Nutrition # 24 – Nutritious whole foods on a budget –  Red Cabbage & Apple Mash

Welcome back to cheap eat recipes;  the tasty, affordable and simple recipe collection for healthy food. These recipes aim to show that nutrition is not so elitist as it may well often appear and is certainly more affordable than many a celebrity’s cook book would have you think!

I try and ensure that I have at least a once daily dose of cruciferous vegetables. I wrote a post about just why this family of (mostly) greens is rightly referred to as powerhouse veg, check the following link ⬇️🤓

Ok, so today’s recipe is a super tasty method for getting one of these powerhouses into your daily meal. Red cabbage is a particularly good choice as it contains a high number of polyphenols, as evidenced by the red colour of its leaves. These polyphenols include antioxidant and anti-inflammatory compounds called anthocyanins.

Cinnamon is a lovely little addition for flavour. It also acts as a powerful natural blood sugar regulator, which it does by reducing insulin sensitivity. This makes it a great alternative to sugar or other sweeteners. For another added bonus, cinnamon has also been linked with reduced risk of heart disease.  


(serves 2-4)
– 1 large cooking apple 
– Between 1 quarter and 1 third of a red cabbage
– 1 table spoon of ciammon 
– 1 quarter cup of water


– Thoroughly wash cabbage and apple. Now slice cabbage up into strips and cut apple into thin slices 

– Place cabbage in saucepan and sprinkle half the cinnamon over. Now layer apple on top and sprinkle remainder of cinnamon. 

– Add the water and cover saucepan with lid. Place on low heat for 15 to 20 minutes, ensuring cabbage is as soft as this as it can take a little longer than the apple to cook. 

– Take potato masher and mash the contents thoroughly. Serve as an accompaniment with anything from roast dinner to fish and chips! 

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