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Story by Yvonne Miller
Health Benefits
Evaluating the cost per edible cup,
green cabbage is one of your best buys. With all food costs rising, cabbage is nutritious and
extremely versatile in the world of veggies. It can be
boiled, fried, or shredded into coleslaw and made into sauerkraut (talk about good for you). Cabbage is a low calorie vegetable that is rich in vitamins K and C, minerals and antioxidants. Also diet friendly, one-half cup of shredded cooked cabbage contains only 17 calories. Eating more cabbage is an excellent way to
keep your digestive system healthy and happy. Cabbage contains insoluble fiber, which keeps the digestive system healthy by providing fuel for friendly bacteria and promoting regular bowel movements. The
fermented form of cabbage is sauerkraut and kimchi. Chocked full of probiotics,
fermented foods might be one of the best things you can consume for your immune and digestive systems. Healthy microbes generate an acidic environment to preserve and develop flavor;
the enzymes produced in fermentation make vitamins and minerals easier to absorb.
Varieties
Green Cabbage has a firm dense head with smooth leaves and is the cheapest and most common.
This red or purplish cabbage is milder; sweet-flavored and popular for adding color to salads
and coleslaws.
The Savoy is a crinkled leaf cabbage. Its tender leaves have a milder, sweeter flavor than the green cabbage.
Brussels sprouts have small, dense, compact buds usually no more than 2 inches in diameter. It looks and tastes like a miniature cabbage. Usually the smaller sprouts are the best-tasting ones.
Napa cabbage provides a mild flavor for a variety of salad and vegetable dishes. It is used raw in salads and slaws, cooked by boiling or steaming and is often added to Asian dishes.
How to Buy and Prepare
Choose only the heads that are compact and firm with fresh, crispy leaves. The head should only contain a few loose outer leaves. Stems should be trimmed and look fresh, not dry and cracked. Avoid purchasing precut or shredded cabbage. Once the cabbage is cut it begins to lose its vitamin C content, even if it is tightly packaged or well wrapped. Remove the wilted, discolored, and thicker outer leaves. Rinse under cold running water. Cut the cabbage head lengthwise in half and then into wedges (or quarters). If there are signs of worms or insects, rid the cabbage of them by soaking it in salt water for 20 minutes. Cut the coarse stems from each of the wedges.
Fun Cabbage Facts
-Babe Ruth used to wear a cabbage leaf under his cap during baseball games. It was also reported that he replaced the used leaf with a new leaf when the game was halfway over.
-Dutch sailors used to eat sauerkraut when they went for journeys just to avoid scurvy.
-The heaviest cabbage in the world weighed 127 pounds!
-Raw cabbage leaves are used on wounds as they have healing properties.
-Did you know that there are a few cabbage varieties that are grown only for ornamental purpose? They are called flowering cabbages and are not edible.
-Red cabbage is used as a source of natural dye.
Cooking Tips
-When cooking red cabbage, prevent the color from running by adding some vinegar or lemon juice to the cooking water.
-To add a different flavor to your sandwich, add shredded cabbage instead of lettuce.
-Add a little red cabbage in with green cabbage to give more color to the salad.
- When cooking cabbage, place only ½ to ¾ inch of water in the pan. Too much water will cause the cabbage's color to fade, nutrients and flavor to be lost, and the cabbage to become soggy and limp.
-Do not add any acidic ingredients to the water. Wait to flavor cabbage until cooking is completed.
-For cabbage dishes/salads that are served cold, incorporate enough time into your planning to allow the dish to cool in the refrigerator for at least 1 hour.
Boiled Cabbage: Shredded cabbage should be boiled in just a small amount of water. Add 1/2 to 3/4 inch of water to a saucepan and bring to a boil before adding the cabbage. Add shredded cabbage and cook uncovered. Simmer for 3 to 5 minutes. If cooking wedges, cook for 10 to 15 minutes. Check several times throughout cooking time to ensure that the cabbage does not overcook. Cabbage is done when just tender. Drain and season as desired.
Microwaved Cabbage: Place shredded cabbage or cabbage wedges in a microwave safe baking dish. To cook wedges: add 2 tablespoons of water or broth, and microwave for 5 or 6 minutes. To cook shredded cabbage: add 1/4 cup of water or broth per 2 cups of cabbage, and microwave for 5 minutes. Stop halfway through cooking time and stir cabbage. Finish cooking. Drain liquid and season as desired. Serve while warm.
Stir-Fried Cabbage: Heat oil in a skillet or wok until hot. Add shredded cabbage to hot oil. Turn heat to medium and stir-fry cabbage for 2 to 3 minutes then season with salt, pepper and a little vinegar. Stir constantly until cabbage has cooked to a tender crisp. When cabbage is done, it will have cooked to a volume about half of what it was when it was raw.
Resources: https://www.medicalnewstoday.com/articles/284823, https://lowincomerelief.com/what-are-the-cheapest-vegetables/, https://www.verywellfit.com/cabbage-nutrition-facts-calories-and-health-benefit-4117541, https://www.thespruceeats.com/types-of-cabbages-2215899, https://www.healthline.com/nutrition/benefits-of-cabbage#TOC_TITLE_HDR_3, https://www.nutrition-and-you.com/cabbage.html, https://factslegend.org/40-cabbage-facts-you-need-to-read-now/
Recipes
There are many great recipes using green cabbage found on line or perhaps from an older relative in your family. Please check them out.
Asian Ramen Noodle Slaw
Servings: 8
Ingredients:
3 ounce pkg. chicken-flavor
ramen noodles
½ cup vegetable oil
¼ cup rice vinegar or cider vinegar
2 tablespoons reduced-sodium
soy sauce
1 tablespoon sugar
¼ teaspoon black pepper
6 cups shredded Napa cabbage
or green cabbage
1 cup shredded carrots
¾ cup slivered almonds, toasted,
or roasted cashews, chopped
½ cup slivered red sweet pepper
½ cup thinly sliced green onions
¼ cup chopped fresh cilantro (optional)
Directions
Step 1 - For dressing, in a screw-top jar combine seasoning packet from noodles, oil, vinegar, soy sauce, sugar, and black pepper. Cover and shake well.
Step 2 - In an extra-large bowl combine next six ingredients (through cilantro). Break uncooked noodles into small pieces and add to cabbage mixture. Drizzle with dressing; toss to coat. Cover and chill at least 30 minutes (up to 4 hours).
One-Pot Hamburger Cabbage Dinner
Servings: 12 (Save leftovers and you don’t have to cook the next night.)
Ingredients:
1 ½ lbs. lean ground beef
1 large chopped onion
4 beef bouillon cubes
6 medium red potatoes
1 large head of green cabbage
Salt & Pepper
Directions:
In a 6-8 quart pot, brown 1 ½ lbs. lean ground beef with 1 large chopped onion. Add 1 quart water and 4 beef bouillon cubes. Scrub and cut into cubes 6 medium red potatoes. Add to pot. Chop 1 large head of green cabbage and add to pot. Put lid on and simmer for 30 minutes or until the potatoes are done and the cabbage is just cooked through. Next, season with soy sauce, salt and black pepper to suit your taste buds. Yum! Economical, easy, tasty and leftovers too, that’s my kind of dish.
Resources: https://www.medicalnewstoday.com/articles/284823, https://lowincomerelief.com/what-are-the-cheapest-vegetables/, https://www.verywellfit.com/cabbage-nutrition-facts-calories-and-health-benefit-4117541, https://www.thespruceeats.com/types-of-cabbages-2215899, https://www.healthline.com/nutrition/benefits-of-cabbage#TOC_TITLE_HDR_3, https://www.nutrition-and-you.com/cabbage.html, https://factslegend.org/40-cabbage-facts-you-need-to-read-now/
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