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Jarmuż - a vegetable rich in healthful components
Dietetics
Laura Schneider
Author
2026-03-24
Date
4 min. read
article.read_time
6
Chapters
An increasing number of people are opting for a healthy diet, resulting in Jarmusch becoming more and more popular. Even though it is not a new vegetable in Polish cuisine, it still surprises many that it is so widely available. In the past, it could only be bought in specialized stores with healthy food, but today it can be found in almost every supermarket. Jarmusch can be consumed raw in cocktails and salads, but also cooked or fried, for example in the form of crispy chips. No wonder this vegetable is often referred to as the healthiest vegetable in the world, as it is a true vitamin bomb.
Jarmuż – exceptional health value
Jarmuż is a low-calorie vegetable - in 100 g of leaves there are only 29 kcal. Jarmuż contains up to 4 g of fiber, almost no fat. This means that we can consume it in large quantities without any worries about extra kilograms. Due to its high fiber content, it stimulates intestinal peristalsis, which helps maintain proper functioning of the digestive system. Jarmuż also contains a lot of calcium - in 100 g more than 150 mg, more than cow's milk. Calcium is essential for the proper development of bones and teeth as well as for preventing osteoporosis. Jarmuż is also an excellent source of vitamins C, K and A. This type of cabbage delivers vitamin K in a dose that exceeds the daily requirement. This is very important because this vitamin protects against cancer and diseases of the circulatory system. A diet rich in vitamin K is responsible for the proper development of bones, good blood clotting, and regulation of blood sugar. Jarmuż contains over 45 different antioxidants that protect cells from the effects of free radicals. Green leaves contain sulforaphane (a compound that has strong antioxidant properties that protect against cancer, including breast, ovarian, stomach, intestinal and prostate). Jarmuż has strong anti-inflammatory and antibacterial properties. The balance of omega-3 and omega-6 fatty acids helps keep the body in good condition. The right amount of omega-3 fatty acids in Jarmuż helps in the fight against joint inflammation, which is very important for athletes.
Crunchy morsels of fair chips
Not intricate in execution, yet exceptionally tasty! We rinse the jar thoroughly and dry it with a paper towel. Subsequently, we lay aluminum foil on the tray and lightly coat it with fat before spreading the jar on it. It can be packed tightly, but it is essential that the sheets do not overlap. We sprinkle the entirety with subtle pink salt to taste and a pinch of pepper powder. We place the whole in the oven heated to 150°C for approximately 3-5 minutes. The morsels should be crunchy, but not scorched.
"Parsley pesto ensures complete vitamin K absorption"
Consuming parsley in the form of pesto guarantees complete absorption of vitamin K, as the additional fats facilitate its dissolution within our bodies. To prepare this dish, we require four handfuls of parsley, four garlic cloves, 50 grams of blanched almonds, a single basil plant, and three teaspoons of Himalayan salt. All these ingredients are mixed with 100 milliliters of olive oil until a smooth paste is formed, which can be utilized as a dip or sauce for pasta.
A beverage with a vegetable
Cauliflower can be combined with various fruits to create unique beverages. It can be blended with bananas, kiwi and coconut milk, but it is equally good to combine it with pineapple, ginger, and even avocado and orange. The possibilities are endless. Raw cauliflower has no strong taste, so it will not clash with practically any fruit or vegetable. Raw cauliflower retains the most nutritional value, so it is the easiest way to incorporate it into the diet.
A silky soup with jelly and peas
We fry 1 onion on the pan, then we add chopped garlic and lightly sauté it. In the pot, we put 450 grams of thawed green peas and cook it in the broth for 7 minutes until the peas become soft. We add curry, anise, and freshly ground pepper. We thoroughly wash the jelly and remove the hard parts. The jelly sheets we put in the pot, mix and cook for about half a minute on a gentle fire. We cook the whole mixture with 400 ml of coconut milk. We cook it all on a gentle fire for about 2 minutes. We season it with sea salt. Enjoy!
Brief Summary
There is no doubt that this vegetable, which had long been forgotten, has been making a lot of noise recently. This plant, which once served exclusively decorative purposes, is a treasure trove of protein, fiber, vitamins, primarily C and K, as well as mineral salts (especially calcium and potassium) and sulforaphane, a potent antioxidant. It is worth considering adding cauliflower to the shopping list!
