Cabbage is a low-calorie, fibre-rich, leafy vegetable that boasts plenty of health benefits, which include: treatment for constipation, headaches, obesity, arthritis, and vitamin C deficiency. An unsung hero of the vegetable crisper, this versatile veggie can be used in everything from slaws and salads, to fermented foods like sauerkraut and kimchi, to soups and stews and Indian curries.

Cabbage Varieties

Cabbage comes in a variety of kinds – green, red, Savoy and Napa.

Green and red cabbages are identical with the exception of their color. Both are quite heavy for their size due to their density and are smooth and spherical in shape.

Savoy cabbage has crinkly and flexible green leaves that are looser than a green or red cabbage. Savoy is also milder in flavour (with the exception of the stems, which are slightly bitter) and very tender.

Napa cabbage is long with oblong leaves and pale green in color and tastes milder than green cabbage and is common in Asian cuisine.

How to Select and Store

Select a cabbage that is heavy for its size with good color and nice crisp leaves. Avoid cabbages that have brown and/or blemished spots, or loose or yellow leaves. Cabbage can be stored unwashed in a plastic bag in your refrigerator for up to two weeks. However, Napa cabbage has a shorter shelf life and will only last approximately four days.

How to Prepare

Cabbages can be a part of many healthy meals, from crunchy coleslaw to one of the best comfort foods of all times – cabbage rolls.

First remove the outer leaves and run it under cold water. To core the cabbage, use a small sharp knife and cut a cone shaped section from the bottom of the cabbage. Or, you can cut the cabbage into quarters starting at the stem end. Be sure to cut the core out of each piece.

You can also freeze cabbages for future use. Start by first chopping it into slices or chunks, depending on how you choose to use it in your recipes. Blanch cabbage for about a minute or two in boiling water, then drain and submerse into an ice bath to shock the cabbage and stop the cooking process. Spread the leaves or pieces out and pat dry. Transfer to a baking sheet to flash freeze, and then place in an airtight container and use within 9 months.

Important to note: One pound of cabbage will yield approximately four cups of shredded raw cabbage or two cups cooked cabbages.

Tips

• Red cabbage tends to turn pale blue when cooked so if you want it to retain its vibrant purple color, add a little vinegar or lemon juice (or something slightly acidic like apples or wine).
• Shredded cabbage is a great addition to any salad, soup or stir-fry and cooked shredded cabbages is a terrific filling in wraps and casseroles.
• Try cooking cabbages until it’s just tender. This way it will retain its sweetness and crunch.
• If you find it difficult to slice cabbage thinly, try peeling a few leaves off the head of the cabbage and stacking them on your cutting board. This makes it much easier to finely slice to your desired thickness.
• Said to aid digestion, fermented foods including sauerkraut made from cabbage are on trend. It’s also very easy to do yourself at home. This recipe is a good starting point for those who would like to give it a go.
• Speaking of foods that are on trend, Kimchi, another fermented cabbage-based side dish, is having a much–deserved moment and can also be made at home.
• Cabbage is one of Canada’s heritage foods. A versatile veggie that grows and stores well, this Globe & Mail article shares why we should all embrace the humble cabbage.

Cabbage Goes Well With

• Herbs & Spices: Thyme, lemon, sugar, mustard, honey, ginger, maple, and caraway seeds
• Produce: mushrooms, apples, carrots, potatoes, onions, fennel, beets, lemon, and lime
• Savory: bacon, rice, white beans, turkey, and ground beef
• Dairy & other: sour cream, butter, and vinegar

Nutrition

Cabbage is full of goodness! According to the Canadian Nutrient File, 100 g of raw cabbage contains the following amounts (according to the daily requirements of the Canadian food guide): 100% of vitamin C, 95% of vitamin K, 7% of fibre (1.8 g), 5% of magnesium, 5% of potassium, 4% of calcium, 3% of iron, and 42 µg of beta-carotene.

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