Cabbage: The Often-Overlooked Vegetable
The often-overlooked cruciferous vegetable isn’t only for St. Patrick’s Day. Cabbage is definitely a nutrition powerhouse while being inexpensive, versatile and healthy. It comes in an array of colors, green, red, purple and white.
Nutrition Information
One cup contains 22 calories, vitamins C, K and fiber which helps maintain gut health and regularity. Cabbage includes strong antioxidants such as polyphenols and sulfur compounds that may lower inflammation and boost heart health.
Types of Cabbage
Red or Purple – smooth leaved and dense with a crunchy texture. Perfect raw, for braising or as an ingredient in stir fries.
Green – also smooth leaved with a crunchy taste. It is the easiest variety to locate in the grocery store. Green is adaptable for both raw and cooked applications.
Napa – additionally known as Chinese cabbage is readily distinguishable by its oblong shape. Napa is very popular in Asian cooking and the usual choice for Korean kimchi.
Savoy – pretty ruffled, curly leaves that are less densely packed. You can use it as a substitute for green cabbage in any recipe.
Choosing the Right One
Heads should be firm and heavy for their size, but not too large. Ensure the leaves are crisp without any blemishes. November through April is the peak time for availability in the grocery store.
Storage
Place in a plastic bag in the crisper part of the refrigerator for about a month. Some green and red varieties can last as long as six weeks. Leave it whole and don’t cut or wash it until you’re ready to prep the product.
Consider adding cabbage when making salads, soup and stews. Experiment with different preparation methods by roasting, grilling or fermenting into sauerkraut and kimchi. Try this quick and simple recipe Stir-Fried Cabbage and Beets.
Stir-Fried Cabbage and Beets
Originally published in The Blue Zones® American Kitchen
Quick Vegetable Stir Fry
Total Time 15 minutes mins
- 1/4 cup vegetable oil
- 1 each large yellow onion sliced
- 1 each head cabbage, cut into large chunks (about 4-inch squares)
- 3 each small beets, peeled and sliced
- 2 tbsp brown sugar
- 1/2 tsp cayenne pepper
- 1 tsp freshly ground black pepper
- 1 tsp garlic powder
- 1 tsp ground ginger
- 1 tsp ground sage
- pinch of salt
Heat the oil in a large skillet over medium-high heat.
Add the onion and cook, stirring, for about 5 minutes, until softened.
Add the cabbage, beets, brown sugar, cayenne, pepper, garlic powder, ginger, sage, and salt. Cook until the cabbage and onion are well browned but not burned, about 10 minutes.