Fruit and Vegetable Guide
Summer, Autumn, Winter
Description: Cabbage’s tightly layered leaves form a compact head surrounded by darker outer leaves. Common varieties are green, red, crinkly Savoy, Chinese, bok choy, and Napa. Cabbages are generally interchangeable in recipes, although Chinese cabbages cook in less time.
Selection: Choose vividly-colored, tightly closed heads that appear unblemished and feel crisp and heavy for their size.
Storage and handling: Refrigerate in a loosely sealed plastic bag. Cabbage heads stay fresh 1-2 weeks; sliced cabbage keeps 5-6 days. Cabbage can also be root cellared.
Preparation: Remove tough or dry outer leaves and cut head into four wedges through the stem end. Cut the hard, white core off each wedge and chop or thinly slice the rest of the wedge if desired. Stir-fry tender (Chinese) cabbages. Steam wedges of cabbage 6-9 minutes, slices 5-6 minutes. Boil wedges in small amount of water 6-9 minutes.
Serving suggestions: Toss shredded raw cabbage with a vinaigrette or creamy dressing to make coleslaw or add to tossed green salads. Season cooked cabbage with butter or herbs, or bake in a cream sauce (SIS, p. 250). Make sauerkraut (SIS, p. 277).
Nutrients: Vitamins C and K, folate; anthocyanins antioxidants (purple varieties), cancer-preventing compounds sulforaphane, isothiocyanate and indoles.
1 lb raw = 3 1⁄2-4 1⁄2 cups shredded
© 2011 Mennonite Central Committee