Swamp Cabbage (Skunk Cabbage) – Cooked, Bled, Drained, Without Salt
Swamp cabbage, also known as skunk cabbage, is a unique and nutritious plant commonly found in wetlands. When prepared properly, it becomes a versatile and healthy addition to various dishes. This vegetable is often harvested in early spring, and its tender leaves, when cooked, offer a mild flavor that can be enjoyed in a variety of recipes.
Nutritional Information
Swamp cabbage is remarkably low in calories but packed with essential nutrients, making it an excellent choice for those seeking a healthy, low-calorie food option. Below is the breakdown of its key nutritional components per 100 grams of cooked, bled, and drained swamp cabbage:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 20 kcal |
| Protein | 2.08 g |
| Total Fat | 0.24 g |
| Saturated Fat | 0.039 g |
| Carbohydrates | 3.7 g |
| Dietary Fiber | 1.9 g |
| Sugar | 0.0 g |
| Calcium | 54 mg |
| Iron | 1.32 mg |
| Magnesium | 30 mg |
| Phosphorus | 42 mg |
| Potassium | 284 mg |
| Sodium | 122 mg |
| Zinc | 0.16 mg |
| Copper | 0.021 mg |
| Manganese | 0.143 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 16 mg |
| Thiamin (B1) | 0.05 mg |
| Riboflavin (B2) | 0.08 mg |
| Niacin (B3) | 0.5 mg |
| Vitamin B6 | 0.081 mg |
| Folate | 35 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 260 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Swamp cabbage (skunk cabbage) is naturally free from common allergens such as gluten, dairy, and nuts. However, as with any new food, it is recommended to consult with a healthcare professional if you have any concerns or known allergies to plants in the Araceae family, as swamp cabbage belongs to this botanical group.
Dietary Preferences
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Carb: Yes
- Low-Fat: Yes
- Keto-Friendly: Yes (in moderation)
- Paleo: Yes
- Whole30: Yes
Cooking Tips & Advice
Swamp cabbage is a highly adaptable vegetable. To prepare it, the leaves should be thoroughly cleaned, blanched, and drained to remove any bitterness. It can be sautéed, steamed, or incorporated into soups and stews. Due to its mild taste, it pairs well with strong-flavored ingredients like garlic, onions, or smoked meats.
For the best results, always ensure you cook swamp cabbage thoroughly to eliminate any residual toxins found in the raw plant. Blanching the leaves is an essential step to remove any bitterness and improve the texture of the plant.
Conclusion
Swamp cabbage, or skunk cabbage, is a nutritious, low-calorie vegetable that offers a surprising range of vitamins and minerals. It is an excellent source of fiber, potassium, and essential micronutrients like magnesium, calcium, and iron. This versatile vegetable is suitable for various dietary preferences, including vegan, gluten-free, and keto diets. Whether you enjoy it in a savory stew or as a sautéed side dish, swamp cabbage can be a unique and healthy addition to your culinary repertoire.
