Get Creative with Cabbage
— Jilleon Farrell, Dietetic Intern, University of Maine, and Kate Yerxa, MS, RD, Extension Professor University of Maine Cooperative Extension
Cabbage is a part of the crucifers family along with broccoli, cauliflower, bok choy, Brussels sprouts, collard greens, and more. Maine-grown cabbage is plentiful from June through December. There are four different types of cabbage that are different in taste and appearance:
- Green Cabbage: The most common type of cabbage with a tight round head, green leaves, and a mild flavor
- Red Cabbage: A reddish-purple color with a slightly peppery taste, holds its color when cooked
- Napa/Chinese Cabbage: Elongated with pale green leaves, has a delicate and slightly sweet flavor
- Savoy Cabbage: Crinkled darker green leaves with a milder, sweeter flavor
Why eat cabbage?
Cabbage is high in Vitamin C and Vitamin K. As well as being rich in dietary fiber which helps aid in digestion and helps maintain a healthy gut. Lastly, cabbage is a good source of minerals potassium, calcium, and magnesium.
How can cabbage be used in food?
- Raw: Can be shredded for use in salads like coleslaw or in sandwiches for crunch
- Cooked: Can be sautéed, steamed, boiled, or stir-fried for a variety of dishes. See below for more information on cooking cabbage
- Fermented: Can be used to make sauerkraut and kimchi, both of which are high in probiotics
How should cabbage be stored?
- Refrigeration: Store in a plastic bag or container in the refrigerator. Unwashed cabbage heads will keep in the refrigerator for up to two weeks.
- Freezer: Cut cabbage into strips, and blanch the cabbage by cooking it in boiling water for 90 seconds and draining excess water. Pat dry the cabbage and put it in a freezer bag, remove excess air, and store it in the freezer for up to 9 months.
Preparation Tips
- Choose solid, fresh-looking cabbage heads with no wilted or abnormal-colored outer leaves.
- Before cutting and preparing cabbage, remove the outer layer of leaves and ensure you are washing the cabbage thoroughly to remove any unwanted contaminants.
- If cutting the cabbage, cut shortly before cooking or serving the cabbage. Exposing the inside of the cabbage to air will destroy the vitamin C.
- Cabbage contains the mineral sulfur, when cooked the sulfur releases an unpleasant odor. The longer that the cabbage is cooked, the more sulfur is released, to reduce this smell, cook the cabbage quickly.
Preparation Methods
For each method core and cut the cabbage as desired.
- Steaming: Place the cabbage into the steamer basket. Steam for 6 minutes on one side and then flip and steam for 6 minutes on the other.
- Microwaving: Place in a covered dish with two tablespoons of water. Microwave for 4 to 6 minutes. Stir once.
- Sautéed/Stir-Fry: Place in a saute pan and add olive oil. Saute for about 10 to 15 minutes, stirring occasionally until the cabbage is tender and begins to brown.
- Boiled: Boil a pot of water, add cabbage to the boiling water with the water just covering the cabbage. Cover and reduce heat to medium and boil for about 10 to 12 minutes or to desired texture.
- Baked/Roasted: Place into a roasting pan and then drizzle with a little olive oil. Place foil over the cabbage and bake for roughly 30 minutes or until golden brown and tender.
Are you interested in trying cabbage? Review our Mainely Dish recipes below for some creative ways to eat cabbage.
Excerpted from University of Maine Cooperative Extension Bulletin #4182, Vegetables and Fruits for Health: Brussels Sprouts and Cabbage