Carb Solution: Deconstructed Cabbage Rolls
Over half of the U.S. adult population, some 154 million, qualify as being overweight or obese. Another 29 million of us have Diabetes, many as a direct result of being overweight. Then there are the 23.9 million overweight children who are dutifully following the example of their XXL adult role models. Diabetes and these extra pounds cost this country billions annually in both medical and economic resources, not to mention the effect these weight-related maladies have on a person’s overall mental well-being and happiness. However, both diabetes and being overweight are very manageable, even preventable, with a few lifestyle tweaks. By maintaining a sensible diet in conjunction with some regular exercise, no matter how minimal, we can all be in total control of our own weight. One easy way to start taking that control is to make decisions about the foods we eat based on the glycemic index [GI] and glycemic load [GL].
Simply put, our bodies convert all foods into sugar calories that provide energy to the body via the bloodstream. The Glycemic Index assigns a score of 1 to 100 to all foods based on how quickly the body converts that food into sugar. Foods that break down slowly enable the body to assimilate these calories of energy more efficiently without overwhelming the body with more sugar than it can process. While this is especially important for diabetics who process sugars much more slowly than others, everyone can benefit from eating foods that have low glycemic scores since they also reduce appetite and encourage the metabolism to burn body fat. Conversely, a diet of foods high on the glycemic charts has been proven to actually increase appetite and impede effective fat oxidation.
A QUICKIE GLYCEMIC PRIMER:
- The glycemic index of a food compares its effect on blood sugar level to that of pure glucose, which has a score of 100. White breads, which are made of processed white flour, are at the top of this scale, scoring a “perfect” 100 on the glycemic index. For perspective, a score of 55 or below denotes a low glycemic index food; 70 or above is considered very high. Serving size is not a consideration in arriving at a food’s Glycemic Index number.
- The glycemic load, on the other hand, focuses on how much digestible carbohydrates (sugars) a food contains in a typical single serving, which is defined as approximately 3.5 ounces. For glycemic load, a score of 20 or more is high, while 10 or less is low.
Cabbage rolls are one of the traditional dishes enjoyed on St. Patrick’s Day as well as Corned Beef & Cabbage, Irish Stew (lamb or beef), Colcannon (mashed potatoes with kale/cabbage), not to mention white rice stuffing and Irish Soda Bread. While Colcannon’s mashed potatoes (35 grams carbs) and soda bread (30 grams carbs) are obviously out of bounds for carb counters, the traditional cabbage roll recipe is more subtle in its carb count, especially in this country. This news worries all the Irish here (and we all have a bit of Irish in us!) that this feature is about to take away this favorite, too.
Fear not, it’s just a matter of tweaking the traditional ingredients just enough to satisfy the spirit of the day’s celebrations, which will also decrease carbs and not spike sugars. Many traditional recipes use canned tomato sauce or soup, which can be packed with sodium and added sugar. The traditional filling usually includes ground pork or fatty ground beef, significantly increasing saturated fat content. Traditional recipes often use white rice, which is low in fiber and can spike blood sugar. A serving of traditional cabbage rolls can be quite high in calories (sometimes over 400-500 per serving) when combined with sour cream or bread.
Instead, the recipe below trades out the canned tomato component with two fresh tomato varieties: a steak tomato serves as a base for the sauce/while heirloom cherry adds flavor. Both are simmered down into a fresh, healthy sauce. Ground turkey is substituted for the fattier beef or pork. The white rice and soda bread are simply omitted – ingredients will not be missed once this deconstructed cabbage roll stew is tasted. Of course, there is that cold green beer to contend with, as traditional beers are not carb-friendly, as they are brewed from grains like barley and wheat, earning the nickname "liquid bread" for us carb counters. However, modern brewing techniques have created several options that can fit into a low-carb lifestyle. Granted, not a lot of fun, but could be tolerated for one day and the two-beer rule. Happy shamrock day!
Deconstructed Cabbage Rolls
Yields 6 servings
Ingredients
2 lbs. ground turkey
1 large white onion, chopped
1 small head cabbage, chopped
4 cups Melissa’s Heirloom cherry tomatoes, chopped
1 Steak tomato, chopped
½ cup water or turkey broth
2 cloves garlic, minced
Black pepper to taste
Preparation
Gather and prepare all ingredients before starting this recipe.
In a skillet or Dutch oven, cook turkey until browned and crumbly, 5 to 7 minutes; drain and discard grease.
Add cabbage, tomatoes, water, garlic, salt, and pepper, and bring to a boil. Cover, reduce the heat, and simmer until the cabbage is tender, for about 30 minutes. Serve hot and enjoy.
