Cabbage
Overview:
Cabbage, a green leafy, red (purple), or white (pale green) biennial plant grown as an annual vegetable crop for its thick leafy heads. It comes from wild cabbage and belongs to the “cabbage crop” Brassicas.
A cabbage usually weighs between 500 and 1,000 grams (1 and 2 pounds). Smooth-leafed, hard-headed green cabbages are the most common, smooth-leafed purple cabbages, and curly-leafed soy cabbages of both colors are rare.
Under conditions of long sunny days, such as those found in high northern latitudes in summer, cabbage can grow quite large. Cabbage is prone to various nutrient deficiencies, as well as several pests and bacterial and fungal diseases.
The use of cabbage in cuisine has been documented since ancient times. It was described as a table luxury in the Roman Empire.
By the middle Ages, cabbage had become a prominent part of European cuisine. In the early modern period, cabbage was exported to the Americas, Asia, and around the world.
They can be prepared for consumption in many ways; they can be pickled, fermented (for dishes such as curry), steamed, stewed, fried, fried, braised or eaten raw. Raw cabbage is a rich source of vitamin K, vitamin C and dietary fiber.
Nutrition
Serving Size: 100 grams
Calories: 25
Total Fat: 0.1g
Cholesterol: 0mg
Sodium: 18mg
Total Carbs; 6g
Dietary Fiber: 3g
Total Sugars: 3g
Protein: 1g
Vitamin A: 5mcg
Vitamin C: 37mg
Vitamin E: 0.1mg
Vitamin K: 76mcg
Thiamin: 0.06mg
Riboflavin: 0.04mg
Niacin: 0.2mg
Vitamin B-6: 0.12mg
Folate: 43mcg
Vitamin B-12: 0mcg
Pantothenic Acid: 0.2mg
Choline: 11mg
Calcium: 40mg
Iron: 0.5mg
Potassium: 170mg
Phosphorus: 26mg
Magnesium: 12mg
Zinc: 0.2mg
Selenium: 0mcg
Copper: 0.02mg
Manganese: 0.16mg
Alcohol: 0g
Caffeine: 0mg
Cabbage recipes
Sauteed Cabbage recipe
Ingredients
- 1 small head of green cabbage is about 2 1/2 pounds
- 1 tablespoon extra virgin olive oil
- 1 tablespoon unsalted butter
- 1 1/2 teaspoons kosher salt
- 1/2 teaspoon fresh black pepper
- ½ tablespoon apple cider vinegar plus additional to taste
- 1 tablespoon chopped fresh thyme optional
Instructions
Cut the cabbage in half from top to bottom. Place the cut side down on your cutting board, then slice it as thinly as possible so you have fine ribbons. Drop the original.
Heat a large saute pan or similar heavy-bottomed pot over medium-high heat. Add olive oil and butter. When the butter melts, add the cabbage, salt and pepper.
Roast for 10 to 15 minutes, stirring occasionally, until the cabbage is tender and beginning to brown. Don’t feel like you have to stir it constantly. Leaving the cabbage undisturbed for a minute or two as you go allows it to develop brown caramelized bits.
Remove from heat and stir in apple cider vinegar. Taste and add a little extra salt and pepper if you like, or splash more vinegar if you want to add more GP and acidic flavor. Sprinkle with thyme. Serve hot.
Cabbage soup recipe
Ingredients
- 2 tablespoons extra virgin olive oil
- 4 medium carrots peeled and chopped
- 1 medium yellow onion, chopped
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1 teaspoon smoked paprika
- 1/2 tsp ground cumin seeds
- 1/4 teaspoon ground nutmeg
- 3 cloves garlic minced (about 1 tablespoon)
- 4 cups vegetable broth divided
- 1 14.5-ounce diced tomatoes roasted in their juices can burn
- 1 15.5-ounce can white beans
- 1 very small or 1/2 large green cabbage about 1 pound, shredded
- 1 bay leaf
- 1/2 teaspoon dried rosemary
- 1 tablespoon apple cider vinegar
- 1 tablespoon of honey
Instructions
In an oven or similar large, deep pot, heat the oil over medium. Add carrots, onion, salt and pepper. Cook, stirring occasionally, until the onion softens, becomes translucent, and takes on some color, about 7 to 9 minutes.
Add smoked paprika, cumin, nutmeg and garlic. Cook, stirring constantly, until very fragrant, about 30 seconds.
Add enough broth to cover the bottom of the pot. With a wooden spoon, scrape the bottom to remove any stuck-on bits. Add remaining broth, diced tomatoes, beans, cabbage, bay leaves, rosemary, vinegar, and honey. Stir everything together, then bring it to a boil.
Reduce the heat, cover the pot, and simmer until the cabbage is very tender, about 25 minutes. Discard the bay leaves. Taste and adjust spices as desired. Serve hot sprinkled with fresh parsley.
Fried cabbage
Ingredients
- 5 cloves minced garlic About 1 1/2 tbsp
- 2 tablespoons minced fresh ginger
- ½ teaspoon red pepper flakes if very sensitive to spice, reduce to 1/4 teaspoon
- 1/4 teaspoon cloves
- 4 tablespoons low-sodium soy sauce, divided, plus additional to taste
- 2 tablespoons of rice vinegar
- 1 1/2 tablespoons pure maple syrup
- 1 small cabbage is about 1 to 1 1/2 pounds
- 2 tablespoons extra virgin olive oil, divided
- 1 pound ground chicken or lean ground beef, ground pork, or ground turkey
- 2 cups chopped carrots about 10 ounces or 4 medium
- 1 small bunch green onion finely chopped (about 6 small)
- 1/2 cup fresh cilantro leaves and tender stems, chopped
- Brown rice or brown rice noodles are ready
Instructions
In a small bowl, combine the garlic, ginger, red pepper flakes and cloves. In a separate bowl, combine 2 tablespoons of soy sauce, rice vinegar, and maple syrup. Keep both close.
Cut off the stem end of the cabbage. Next, cut the cabbage in half from the top through the stem. Place the flat, cut side against the surface of your cutting board, then quarter each half. Roll each quarter crosswise, then cut into thin, 1/8-inch strips. keep in hand
Heat a large, deep skillet, Dutch oven, or wok with a tight-fitting lid over medium-high heat. Add 1 tablespoon of oil. Once hot and sizzling, add the chicken. Cook, breaking up the meat. Stir in the remaining 2 tablespoons of soy sauce.
Continue cooking until the meat is cooked through and any liquid that has collected in the pan is cooked off, about 5 minutes. Transfer to a plate or bowl. Make sure your skillet lid is handy.
Add the remaining 1 tablespoon of oil to the wok. Add cabbage and carrots. Cook for 2 minutes, stirring occasionally, until the cabbage just begins to wilt.
Add soy sauce and spice mix. Cover the skillet and cook on high heat for one minute, until the cabbage is completely wilted but not mushy.
Uncover and stir in green onions, cilantro and reserved chicken. Allow cooking for 30 additional seconds. Cabbage should be crisp tender (if not, cook it a little longer). Serve hot with rice or noodles and an extra dash of soy sauce if desired.
Health Benefits
The vegetable cheapness and health benefits earned it the nickname “poor man’s medicine” in the Middle Ages. If you’re really trying to improve your diet, adding these vegetables to your meal plan is a good place to start.
Improved Digestion:
Cabbage is a healthy source. Its fiber and water content can help prevent constipation and maintain a healthy digestive system. Eating cabbage in fermented form also gives you a boost of probiotics, one of the best things for a healthy digestive system and gut.
Weight loss:
With only 25 calories per 100 grams, cabbage is high in fiber and low in fat. Cabbage is often recommended for those looking to lose weight because it is packed with nutrients and its high fiber content makes it quite filling.
Lowers Cholesterol:
The vegetable can also be used to lower your cholesterol. Its fiber and nutrients bind to bile acids in the intestines and are passed out in the stool instead of being absorbed into the blood. Steaming it gives it more cholesterol-lowering power.
Immune Booster:
The vegetable is an excellent source of vitamin C, which is vital for maintaining a strong immune system.
Cancer fighter:
It has been known for years that consumption of cruciferous vegetables is associated with lower cancer risk.
The sulfur-containing compound, sulforaphane, which gives these vegetables their bitter taste, specifically gives them cancer-fighting power. Sulforaphane has been shown to inhibit the progression of cancer cells.
Anthocyanins, the powerful antioxidants that give red cabbage its vibrant color, have been shown to slow the formation and even kill cancer cells that have already formed.
Reduces inflammation:
Inflammation causes unnecessary pain and discomfort and can also cause other diseases and ailments. Glutamine, an amino acid found in cabbage, is a powerful anti-inflammatory agent, helping to reduce joint pain, arthritis and allergies.
Cabbage is considered one of the top 10 best food sources of glutamine.
Improves brain health:
Cabbage, especially the purple variety, is a powerful brain food. It contains vitamin K and antioxidant anthocyanins, which boost mental function and concentration.
Vitamin K, an often forgotten vitamin, can improve your defense against conditions like Alzheimer’s and dementia. Anthocyanin is also effective in reducing brain plaques, preventing short-term and long-term memory loss.
Reduces the risk of heart disease and stroke:
Researchers have identified about twenty different flavonoids and fifteen different phenols in cabbage, which exhibit antioxidant activity. These antioxidant nutrients play a role in reducing the risk of various cardiovascular diseases.
The vegetable also contains the beneficial minerals calcium and potassium, which help regulate blood pressure.
Heals Ulcers:
Cabbage has historically been known to heal ulcers due to its anti-inflammatory properties. Studies have shown that drinking cabbage juice is very effective in preventing ulcers.
Clears skin:
Antioxidants play a major role in your skin health. Free radicals are the underlying cause of wrinkles, skin discoloration and other conditions. Cabbage is rich in antioxidants that can reverse the aging process of your skin.
Energy Booster:
Cabbage is high in energy-boosting B vitamins including B1, B2 and B6. Next time you’re feeling lazy, swap that afternoon cup of sugary coffee for a serving of cabbage—coleslaw can make the perfect breakfast! Try this Texas Coleslaw recipe!
Hangover Cure:
Cabbage has been used for hangover relief since Roman times. It is believed to cleanse the body of congeners, byproducts of the fermentation process.
Also, the high fiber content of cabbage helps the alcohol absorb acetaldehyde. The next time you wake up after eating too much, do as the ancient Greeks did and boil some cabbage and save the juice to drink.
Eases Headaches:
Try making a compress from cabbage leaves to relieve headaches or migraines. Crush a few inner leaves to make a paste, then put the paste on a cloth and apply it on your forehead until it dries. Or try drinking raw cabbage juice to bring some relief.
References:
https://www.farmersalmanac.com/