Cabbage
Rich in phyto-nutrients, this cool season leafy vegetable belongs to
the "Brassica" family of vegetables, which also include Brussels
sprouts, cauliflower, bok choy, kale, and broccoli. Cabbage is one of
the widely cultivated crops around the world.
Many shapes, colors and leaf textures are found in various cabbage
varieties. Leaf types are generally divided between crinkled-leaf Napa
cabbage, loose-head savoys and smooth-leaf firm-head cabbages, while the color spectrum includes white
and a range of greens and purples. Oblate, round and pointed shapes are found.
In general, raw cabbage contains more nutrients than boiled cabbage, as none of the minerals and
vitamins are leached into the water. Red cabbage also appears to contain more substances called
anthocyanins than white cabbages. Early research links anthocyanins with a range of health benefits,
including better brain function and possible anti-cancer properties. Cabbage is a good source of betacarotene, vitamin C, and fiber and very low in fat and calories.
While buying, choose fresh, compact, firm, medium-size head heavy for its size. Pests are common in
cabbage. Conventionally grown heads may be subjected to insecticide spray to avoid pest infestation.
Therefore, wash thoroughly in running water then soak in saline water for about 30 minutes, again wash in
clean water in order to remove dust, pests and any residual insecticides. Use cabbage while farm fresh to
get its maximum health benefits. However, it can be stored in the refrigerator for few days for later use.
To prepare, trim off the stem end and discard any withered outer layer leaves. Wash the head as described
above. Cut the head into two equal halves and then slice the leaves as you may desire in the recipes
Thoroughly cleaned cabbage can be eaten raw, and in fact, is very nutritious. Raw sliced or chopped
leaves can be added to vegetable salad preparations and soups. Cabbage is used in many ways, ranging
from, simple steaming, pickling, stewing, sautéing or braising. Pickling is one of the most popular ways of
preserving cabbage, creating dishes such as sauerkraut and kimchee. Savoy cabbages are usually used in
salads. In the United States, cabbage is used primarily for the production of coleslaw, followed by fresh
market use and sauerkraut production.
Cranberry Coleslaw
Makes 11 servings
Ingredients
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6-8 cups shredded cabbage, preferably a mixture of red and green cabbage
1/4 large red onion, thinly sliced
1 cup dried cranberries
Dressing:
1/3 cup cider vinegar
1/3 cup canola oil
1/3 cup sugar
1 tsp whole celery seed
Preparation
 In a large bowl, combine the cabbage, onion and cranberries and toss to combine.
 Whisk together the dressing ingredients.
 Pour over the slaw, cover, and refrigerate a few hours or overnight. Drain off excess dressing
before serving.
Sesame Tuna Salad
Sesame oil transforms a humble staple like canned tuna into an elegant supper. We love the crunch of
Napa cabbage in this salad, but romaine lettuce would also work if you happen to have that on hand.
Makes: 4 servings
Ingredients
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1/4 cup rice vinegar or lemon juice
3 tablespoons canola oil
2 tablespoons reduced-sodium soy sauce
1 tablespoon sesame oil
1 1/2 teaspoons sugar
1 1/2 teaspoons minced fresh ginger
2 5- to 6-ounce cans water-packed chunk light tuna, drained
1 cup sliced sugar snap peas or snow peas
2 scallions, sliced
6 cups thinly sliced Napa cabbage
4 radishes, julienne-cut or sliced
1/4 cup fresh cilantro leaves
1 tablespoon sesame seeds
Freshly ground pepper to taste
Preparation
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Whisk vinegar (or lemon juice), canola oil, soy sauce, sesame oil, sugar and ginger in a small bowl.
Combine 3 tablespoons of the dressing with tuna, peas and scallions in a medium bowl.
Divide cabbage among 4 plates. Mound one-fourth of the tuna mixture (about 1/2 cup) in the
center of each plate and garnish with radishes, cilantro and sesame seeds. Drizzle with the
remaining dressing (about 2 tablespoons per salad) and season with pepper.
Tunisian Vegetable Stew
Ingredients
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1 1/2 cups thinly sliced onions
2 tablespoons olive oil
3 cups thinly sliced cabbage
salt
1 large green bell pepper, julienned
2 teaspoons ground coriander
1/2 teaspoon turmeric
1/4 teaspoon ground cinnamon
1/8 teaspoon cayenne pepper (or to taste)
1 (28 ounce) can tomatoes, chopped and undrained
1 (16 ounce) can chickpeas, drained
1/3 cup currants or 1/3 cup raisins
1 tablespoon fresh lemon juice
grated feta cheese
Preparation
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In a large skillet, heat the olive oil and sauté the onions for 5 minutes or until softened.
Add the cabbage and salt to taste; sauté at least 5 minutes, stirring occasionally.
Add in the bell pepper, coriander, turmeric, cinnamon, and cayenne; stir and sauté for 1 minute or
so.
Add in the tomatoes, chick peas, and currants/raisins; stir to combine and simmer, covered, for 15
minutes or until vegetables are just tender.
Add lemon juice and salt to taste; stir.
Ladle hot soup into individual soup bowls; sprinkle feta cheese on top
Beef & Cabbage Stir-Fry with Peanut Sauce
The subtly sweet peanut sauce blends deliciously in this beef, cabbage and carrot sauté. Spice up the dish
with a few dashes of your favorite hot sauce.
Makes: 4 servings
Ingredients
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1/4 cup smooth natural peanut butter
1/3 cup orange juice
3 tablespoons reduced-sodium soy sauce
1 tablespoon rice vinegar
2 teaspoons sugar
4 teaspoons canola oil, divided
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3 cloves garlic, minced
1 pound sirloin steak, trimmed and thinly sliced (see Tip)
1 small head Savoy cabbage, thinly sliced
2-5 tablespoons water
2 medium carrots, grated
1/4 cup chopped unsalted roasted peanuts, (optional)
Preparation
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Whisk peanut butter, orange juice, soy sauce, vinegar and sugar in a medium bowl until smooth.
Heat 2 teaspoons oil in a wok or large skillet over medium-high heat. Add garlic and cook, stirring,
until fragrant, 30 seconds. Add steak and cook, stirring, until browned and barely pink in the
middle, 2 to 4 minutes. Transfer to a bowl.
Reduce heat to medium. Swirl in the remaining 2 teaspoons oil. Add cabbage and 2 tablespoons
water; cook, stirring, until beginning to wilt, 3 to 5 minutes. Add carrots (and more water if
necessary to prevent sticking or burning) and cook, stirring, until just tender, about 3 minutes
more. Return the steak and any accumulated juices to the pan, then pour in the peanut sauce and
toss to combine. Serve sprinkled with peanuts (if using).
Tips & Notes
Tip: For thinly sliced beef, freeze for 30 minutes to make it easier to cut into very thin slices.