Today's beneficial seasonal food from the Plant Kingdom...

Cabbage

As one of the oldest vegetables, what an amazing career and exposure the cabbage has had so far. I mean, who is its publicist? And it is not just known for the popular coleslaw (derived from words ‘kool’ and ‘sla’ which means cabbage salad in Dutch) dish and the favorite sauerkraut either. In the 1980s, our nutritious and delicious cabbage became immortalized and adored by most children around the world when the Cabbage Patch Kids dolls came out. If we go way back in history, we can see that the ancient Greeks and Romans also held the cabbage in high regards, as it was seen as a remedy for most diseases, a vegetable capable of treating a variety of health conditions. With so much cause for celebration, it is time to unveil and delve deep into the reasons for the cabbage craze.

History: This member of the Brassica oleracea species (botanical name) is native to the Mediterranean region of Europe. Grown in the ancient Greek and Roman civilizations, it was cultivated as a leafy vegetable and served as one of the most common foods of the Mediterranean table. Some say it was brought to Europe around 600 B.C. by the Celtics. During the 16th and 17th century, the cabbage was introduced to Poland and Hungary and Germany, making it a part of a daily hearty meal for those regions. In China, cabbage dates back to 4,000 B.C. In Korea, pickled cabbage known as Kim Chee is a food staple, just like Colcannon (a classic potato and cabbage dish) was for the Irish. Researchers refer to cabbage as “brassica”, which in Latin means “cabbage”.

Description: Cabbage is round in shape, composed of superimposed leaf layers. The are three major types of cabbage: green, red, and Savoy. The “red” is more like reddish-purple. Red and green have smooth textured leafs while the savoy leafs are ruffled and yellowish-green in color. Cabbage is known as part of the cruciferous vegetable family (from the Latin, cruciferae) along with kale, broccoli, collards and Brussels sprouts. Red and green cabbage have a more defined taste and crunchy texture while savoy and Chinese (napa cabbage) have a more mild flavor.

Nutritional Info: All cruciferous veggies (or as plant scientist call them nowadays “brassica vegetables”), contain amazing health benefits and nourishment. The cabbage in particular is an excellent source of v

itamin C (a star antioxidant) and vitamin K (known for its ability to help with blood clotting and to maintain healthy bones). Keep the cabbage cold, it will help retain its vitamin C content. Cabbage also offers cardiovascular support. Cabbage contains cholesterol-lowering benefits, especially when steamed. Why steamed? Because its fiber binds together much better with bile acids in your digestive tract when the vegetable has been steamed. This makes it easier for bile acids to be excreted in a bowel movement. And as your liver draws from existing cholesterol in order to replace the lost bile, your cholesterol levels decrease. Cabbage is a cancer-preventative food, high in antioxidants, and anti-inflammatory richness. It is also a good source of vitamin A, which keeps skin and mucous membrane cells healthy. Cabbage support the health of our digestive tract. Research shows that cabbage juice (without added sugar) helps heal stomach ulcers (peptic ulcers). It also has various nutrients that benefit our stomachs and intestinal linings by regulating our bacterial population. The glucosinolates from cabbage can help manage and prevent a bad bacteria overgrowth.
Cabbage is also a good source of calcium, magnesium, potassium, and omega-3 fatty acids in the form of alpha-linolenic acid. One hundred calories of cabbage contain 520 milligrams of omega-3’s. Red cabbage contains a higher profile of antioxidants, anti-inflammatory effects and potent phytonutrients. For example, its vitamin C content is six to eight times higher than that of a green cabbage. Where red cabbage delivers a whopping 196.5 milligrams of phytonutrients, green provides about 45 milligrams. Overall, all cabbages are a fountain of health benefits and flavor and they deserve to be appreciated.

Application: Peel the cabbage leaf by leaf and rinse each leaf with filtered water. Chinese cabbage, with its ruffled leaves, is great to use in salads and soup. Red, green and even Savoy are great for sautes and steamed veggie salads. Cabbage can be steamed, boiled, braised, stuffed, stir fried or eaten raw. Sometimes, I use it as taco shells for my vegan tacos. Other amazing cabbage uses are to make, of course, the ever-delicious vegan coleslaw, sauerkraut, or one of our health favorites Kim Chee (fermented cabbage). Kim Chee contains millions of probiotics or “friendly bacteria”, which are crucial for the health of your digestive tract. Tip: Do not wash cabbage until you are ready to use it. Avoid slicing or shredding cabbage in advance. This will cause it to lose some of its vitamin C content. If you must prepare it an hour or more in advance before cooking, place it in a plastic bag, seal tightly, and refrigerate. Get creative and eat your cabbage – plenty of it.