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Vegetables and Fruit...The Invite Us Along! Campaign |
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Did you know?
Cabbage originally comes from the eastern Mediterranean and has been grown for at least 2500 years. Cabbage is a member of the cruciferous vegetable family, which includes arugula, bok choy, broccoli, brussel sprouts, cauliflower, collards, kale, and kohlrabi. Cabbage is grown in a variety of climates and is able to grow in cold environments.
There are hundreds of varieties of cabbage grown in the world. The following five are the most popular: red, savoy, green, napa and bok choy. Cabbage is an inexpensive food that is easy to grow, keeps well, and is rich in nutrients. It is high in vitamin C, folate and fibre. Cabbage, like other vegetables is rich in cancer-fighting phytochemicals. Each type of cabbage has a different nutritional value. For example, red cabbage has more vitamin C than green cabbage. Compared with other types of cabbage, savoy cabbage contains more beta-carotene.
Buying
- Look for firm, heavy heads of cabbage with no more than four loose outer leaves.
- The stem should be cut close to the head and healthy looking.
- The inner and outer leaves should be tightly attached to the stem.
- Fall and winter cabbage, from storage, is usually firmer than the fresh picked summer types.
Storing
- Cabbage is able to keep its vitamin C if it is kept cold. An uncut head of red or green cabbage will stay fresh for two weeks in the refrigerator. The more delicate types of cabbages, like savoy, will only stay fresh for one week.
- Keep the whole head of cabbage in a plastic bag, making holes for air to circulate, in the refrigerator crisper.
- Once the cabbage is cut, try to use the left over within a day or two. Rubbing the surface of the cut cabbage with lemon juice will help to stop it from turning brown.
Preparing
- Wash the outside of the cabbage just before you are ready to use it. The inside of a cabbage is clean but can be washed after it is chopped or shredded.
- Use a stainless steel knife when cutting cabbage to prevent the cut edges from turning brown.
- Try not to cook cabbage in iron pots because iron changes the colour of cabbage.
- Try to cook cabbage for a short time in an uncovered pot. This will prevent the cabbage from losing its colour, vitamin C content and will help to reduce the strong smell for which it is famous.
- Steaming is also a good cooking option. It is the best way to keep the colour, texture and nutrients of the cabbage. Be careful not to overcook cabbage and other cruciferous vegetables, cook just until tender and crisp.
Serving
- Add raw shredded cabbage to soup, salads, stir fries, sandwiches and wraps
- Use raw cabbage leaves as edible cups when serving chicken, tuna or egg salad
- Sprinkle raw cabbage with lemon juice and eat it as a snack
- Add finely chopped cabbage to pasta sauce
- Serve coleslaw as an appetizer or side dish
- Serve cooked cabbage as a yummy side dish
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