Cabbage - November 2011's Featured Food

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Nutrition Notes

Cabbage is part of the cruciferous family of vegetables that also includes broccoli, broccoli sprouts, bok choy, Brussels sprouts, cauliflower, rapini and turnip.  What sets cruciferous vegetables apart from other vegetables is their exceptional content of phytochemicals called glucosinolates.  Once consumed, glucosinolates are converted to active compounds called isothiocyanates and indoles which have anti-cancer, antioxidant and anti-inflammatory effects.

An enzyme in cruciferous vegetables, called myrosinase, converts glucosinolates to isothiocyanates when they're chopped or chewed.  However, this enzyme is destroyed by heat so overcooking your cabbage (and other cruciferous veggies!) will reduce its disease-fighting potential.

Eating cruciferous vegetables on a regular basis has been associated with a lower risk of heart attack, stroke and cancers of the breast, lung, colon, prostate and pancreas.

In a recent study, scientists from Michigan State University evaluated the diets of Polish immigrant women living in Chicago and Detroit.   (They had noticed that the breast cancer risk of Polish women rose threefold after they immigrated to the United States.) They found that women who ate at least 3 servings per week of raw or lightly cooked cabbage and sauerkraut had a significantly lower risk of breast cancer compared to their peers who ate only 1 serving per week. Interestingly, cabbage cooked for a long time had no bearing on breast cancer risk.

That's not all cabbage has going for it.  It's also very low in calories and high in vitamin C and K.  A Canada Food Guide serving of cabbage is ½ cup (125 ml) and delivers only 11 calories!  It also contains 21 milligrams of vitamin C and 14 micrograms of vitamin K.
 
Nutrient information per ½ cup (125 ml) raw red cabbage:
 

Calories	11 kcal
Fat	0.1 g
Protein	0.5 g
Carbohydrate	2.7 g
Fibre	0.8 g
Vitamin C	21 mg
Vitamin K	14 mcg

Source: Canadian Nutrient File, 2007b

Varieties

The different varieties of cabbage vary in size, colour, texture and taste.  Here are some of the more popular varieties of cabbage:

Green cabbage is the most widely available and popular variety in Canada.  It's also one of the largest; one head yields about 8 cups of shredded cabbage.  Green cabbage can vary in colour from light, pale green to dark green and has a very mild flavour.  It works well in soups, stews and salads.

Red or purple cabbage is the most striking variety and is distinguishable by its deep crimson colour.  Red cabbage can vary in size, from small to quite large.  Its flavour is also quite mild and very similar to green cabbage.  It's a great addition to soups, stews and salads but be forewarned - its natural colour pigments will turn other foods purple!   

Bok choy, also known as Chinese cabbage or Chinese chard, has crunchy white stems and green spinach-like leaves and is popular in Asian dishes.  Bok choy has a mild, slightly peppery flavour.  Very small heads of bok choy are called baby bok choy and are favoured for their tender stalks and leaves.  Bok choy is a great addition to salads and stir-fries.  

Napa cabbage has an oblong shape and pale or dark green leaves.  It's also popular in many Asian dishes and can be used as a milder and more delicate alternative to green cabbage.  It is often used raw in salads and slaws.

Savoy cabbage is similar to green cabbage in appearance but has crinkled leaves and can vary in colour from dark green to light green.  It has a mild flavour. 

Buying

When purchasing fresh cabbage, look for heads that are compact, firm and heavy for their size.  Leaves should be blemish-free and slightly glossy.  Avoid cabbage that has brown spots around the edge of the leaves.  

Storing

Keeping cabbage cold retains its freshness and vitamin C content.  Store cabbage in the crisper section of the refrigerator.  Heartier varieties of cabbage, such as green and red cabbage, will keep for 2 weeks or longer.  More delicate varieties, such as bok choy, will keep for 5 to 7 days.  

If storing a partial head of cabbage, be sure to wrap it tightly in plastic wrap and use it within 2 to 3 days for maximum freshness.

Preparing

To help preserve its vitamin C content, don't cut or wash cabbage until right before you plan to cook or eat it.

To prepare whole heads of cabbage remove the outer coarse leaves, and cut the cabbage into large sections.  Even though the outer leaves protect the inside leaves from dirt and sand, it's still a good idea to rinse all parts of the cabbage under cool, running water. 

For bok choy, cut off the bottom stem and gently wash leaves under running water.

Depending on how it will be used, cabbage can be chopped, sliced, grated or shredded.

Cutting: Cut cabbage into wedges; keep part of the core intact to help hold the leaves together. If the cabbage is to be cut into smaller pieces, quarter it then remove the core by cutting out a wedge-shaped section from the base of each quarter.

Slicing/Shredding: Take a quarter wedge and place it on a cutting board. (Don't try to slice the whole cabbage at once!) Slice carefully through the wedge vertically. You can have wide ribbons or fine shreds or something in between depending on how closely you make your cuts. Or if you're not handy with a knife, pull out the food processor and shred it using the grating disk.
There are many ways to prepare cabbage. Here are some of the most popular ways to eat this cruciferous vegetable:

Braising: Put the cabbage and just enough liquid to cover it in a large skillet. Bring to a boil, cover and simmer. Try different liquids for braising such as low sodium chicken stock, apple juice, apple cider or wine. Add some onion, shallots or a pinch of sea salt to the braising liquid for extra flavor.

Steaming: Place quartered, sliced or shredded cabbage in a vegetable steamer over boiling water, or in a pan with about 1/2-inch boiling water. Cover and reduce heat to medium-low. Steam large wedges for 10 to 15 minutes; shredded cabbage for 5 to 10 minutes.

Stir-frying: Stir-fry sliced or shredded cabbage on its own or as part of a mixed-vegetable dish. Cook quickly, about 1 to 2 minutes. Cabbage can also be sautéed in a saucepan using wine, stock or juice instead of oil.

Eating

Fresh cabbage is a wonderful addition to soups, salads, casseroles, sandwiches and even burgers.  Try experimenting with different varieties of cabbage for a range of colours, tastes and textures.  

Coleslaw isn't the only way to enjoy this cruciferous vegetable.  Sauerkraut is perhaps one of the most famous prepared cabbage dishes and is a tasty addition to burgers and sausages.  Looking for something spicy?  Kimchi is a spicy Korean condiment made from fermented cabbage that's delicious eaten on its own, or added to rice.  Look for it in Asian markets or major grocery stores.

Healthy ways to enjoy

Breakfast

• Add shredded red or purple cabbage to an omelet along with coarsely chopped spinach and a sliced orange bell pepper. Season to taste with coarse sea salt and coarsely ground black pepper.

Lunch

• Add shredded cabbage to a sandwich or burger instead of lettuce.
• Make a colourful salad with red cabbage, green cabbage and shredded carrots. Click here for a recipe.
• Add shredded green or red cabbage to a bowl of bean soup.
• Enjoy a bowl of borscht - a Ukrainian style soup made with cabbage. Click here for a recipe.

Dinner

• Use cabbage leaves to wrap a homemade taco or burrito.
• Sauté red cabbage with diced apple for a quick, and healthy side dish. Click here for a recipe.
• Make nasi-goreng, a traditional Indonesian rice dish with cabbage. Click here for a recipe.
• Add shredded cabbage to a stir-fry for a boost of phytochemicals.
• Make your own cabbage rolls. Click here for a recipe.

Did you know?

• In European folk medicine, cabbage leaves were used to treat acute inflammation.
• The largest cabbage dish ever prepared was in Macedonia in 2008, and contained over 80,000 cabbage rolls, weighing more than 1200 pounds!

For More Information

The Word’s Healthiest Foods

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