Cabbage

Cabbage is a versatile and nutritious vegetable that has been used in various cuisines around the world for centuries. It belongs to the Brassica family and comes in different varieties such as green, red, Savoy, and Napa cabbage. This leafy vegetable has a crunchy texture and a slightly sweet flavor that makes it a popular ingredient in salads, soups, stews, and stir-fries. In addition to being a delicious addition to many dishes, cabbage is also packed with nutrients that provide several health benefits.

Cabbage is a cruciferous vegetable that is high in minerals, fiber, and vitamins and low in calories. It is an excellent source of potassium, vitamin K, folate, and vitamin C. When choosing cabbage, look for firm heads that are heavy for their size and have tightly packed leaves.

Health benefits of Cabbage

• Boosts immunity: Cabbage is rich in vitamin C, which plays a crucial role in supporting a healthy immune system. One cup of shredded cabbage provides around 50% of the daily recommended intake of vitamin C.
• Reduces inflammation: Cabbage contains anti-inflammatory compounds such as anthocyanins, which help to reduce inflammation in the body and prevent chronic diseases such as heart disease and cancer.
• Promotes digestive health: Cabbage is high in fiber, which promotes regularity and keeps the digestive system healthy.
• Supports bone health: Cabbage is an excellent source of vitamin K, which is essential for strong and healthy bones.
• May reduce the risk of cancer: Some studies have shown that consuming cabbage may help to reduce the risk of certain types of cancer, including lung, colon, and breast cancer.

International Cabbage dishes 

Kimchi (Korea): Kimchi is a traditional Korean side dish made from fermented cabbage, chili peppers, and other seasonings. It has a spicy and tangy flavor and is often served with rice or noodles.

Caesar Coleslaw (USA): Caesar Coleslaw is a salad made from shredded cabbage, carrots, and mayonnaise. It is often served with fried chicken and barbecue and is a popular side dish in the USA.

Bubble and Squeak (UK): Bubble and Squeak is a traditional British dish made from leftover vegetables, including cabbage and mashed potatoes. The vegetables are fried together until crispy and served as a side dish or a main course.

Okonomiyaki (Japan): Okonomiyaki is a Japanese savory pancake made with shredded cabbage, flour, eggs, and other ingredients such as shrimp, pork, or cheese. It is often served with a sweet and savory sauce and mayonnaise.

Bigos (Poland): Bigos is a traditional Polish stew made with cabbage, sausage, and other meats. It is often served with bread or potatoes and is a hearty and filling dish.

Caesar Coleslaw

Cooking Tips:

• To shred cabbage, first, cut it in half and remove the core. Then thinly slice the cabbage using a sharp knife or a mandoline.
• When boiling cabbage, do not overcook it as it can become mushy. Boil it for 3-5 minutes until it is tender but still slightly crunchy.
• If you are using cabbage in stir-fries or sautés, cut it into bite-sized pieces and add it to the pan towards the end of the cooking process to avoid overcooking it.
• For a crunchy and refreshing coleslaw, mix shredded cabbage with grated carrots, chopped onions, and your favorite dressing.
• Cabbage can be roasted in the oven for a crispy and flavorful side dish. Cut the cabbage into wedges, brush with oil, and roast at 425°F for 25-30 minutes, flipping halfway through.

Nutrition Facts:

Cabbage is a nutrient-dense vegetable that is high in fiber and low in calories. Here are some of the key nutritional data for 1 cup (89g) of raw cabbage:

Calories: 22

Carbohydrates: 5g

Fiber: 2g

Protein: 1g

Fat: 0g

Vitamin C: 36% of the Daily Value (DV)

Vitamin K: 85% of the DV

Folate: 10% of the DV

Potassium: 5% of the DV

Storage instructions:

Cabbage can be stored in the refrigerator for up to 2 weeks if stored properly. Here’s how to store cabbage:

• Remove any loose outer leaves and discard them.
• Cut the cabbage into wedges or shred it as desired.
• Place the cabbage in a plastic bag or wrap it tightly in plastic wrap.
• Keep the cabbage in your refrigerator’s crisper drawer.
• Do not wash the cabbage until you are ready to use it, as moisture can cause it to spoil faster.

Incorporating cabbage into your meals is a fantastic way to boost your health and add some variety to your diet. This versatile vegetable is low in calories but high in essential vitamins and minerals, making it an excellent addition to any meal.

Whether you enjoy cabbage raw in a salad, sautéed with your favorite spices, or fermented into delicious and probiotic-rich sauerkraut, there are endless ways to incorporate this nutritious vegetable into your meals.

In addition to its health benefits, cabbage is also incredibly affordable and easy to find at most grocery stores. And with its ability to be used in a variety of dishes from around the world, including coleslaw, stuffed cabbage rolls, and Korean kimchi, there’s no shortage of delicious ways to enjoy this versatile vegetable.

So why not try incorporating cabbage into your meals today?