Cabbage is a member of the Brassica family, also known as cruciferous vegetables. Cabbage can vary in color from green to red and purple, and the leaves can be smooth or crinkled. With less than 20 calories per half cup cooked, it is a vegetable worth making room on your plate for.
Health benefits of cabbage
Cabbage is a good source of fiber, vitamin C, Vitamin K, calcium, and iron. One of their most important celebrated benefits to health is their powerful antioxidant quality, Cabbage contains the antioxidants choline, beta-carotene, lutein and zeaxanthin as well as the flavonoids kaempferol, quercetin, and apigenin. with Red cabbage having the highest amount of these power nutrients.
The fiber and water content in cabbage also helps to prevent constipation and maintain a healthy digestive tract.
A popular way to consume cabbage is in a fermented form such as sauerkraut and kimchi. Chocked full of probiotics, fermented foods are one of the best things you can consume for your immune and digestive systems. Healthy microbes generate an acidic environment to preserve and develop flavor and enzymes in fermentation that make vitamins and minerals easier to absorb.
Cabbage is available year-round. It can be eaten raw or cooked in a variety of methods. Choose a cabbage that is heavy for its size, brightly colored, and free of brown spots and withered leaves. Make sure the leaves are tight and firm as loose leaves indicate an older cabbage. Store cabbage in the refrigerator for up to two weeks.
Remove the loose outer leaves and rinse the head of cabbage with water.
On a cutting board, slice the head in half through the core. Slice each half into quarters.
Use the knife to remove the core from the wedges. You can serve cabbage in wedges or coarsely chop it. To chop, lay a wedge, cut side down, on a cutting board. Hold the knife perpendicular to the wedge and cut it into 1/4-inch-wide pieces. One medium head equals about 6 cups chopped cabbage.
The sulfurous odor often associated with cabbage only develops when the cabbage is overcooked. The longer a cabbage is cooked, the stronger the odor becomes.
In a saucepan, bring a small amount of water to boiling. Add cabbage. Cook uncovered for 2 minutes. Cover the saucepan and continue to cook until crisp-tender (plan on 6 to 8 minutes for wedges and 3 to 5 minutes for chopped). Drain well.
Heat the oven to 425° F. Place cabbage wednges on foil-lined baking sheet. Drizzle with olive oil, salt, cracked black pepper and minced garlic. Roast for 20-30 minutes turning the halfway through the cooking process.
Cabbage wedges are recommended for this method. Insert a steamer basket inside a saucepan. Add enough water to the pan so the water level is just below the bottom of the basket. Bring water to a boil. Add cabbage wedges to steamer basket. Cover and steam for 10 to 12 minutes or until cabbage is crisp-tender.
Chopped cabbage is recommended for this method. For 6 cups chopped cabbage, in a large skillet heat 2 to 3 tablespoons cooking oil over medium-high heat. Add the chopped cabbage. Reduce heat to medium. Cook and stir cabbage for 4 to 6 minutes or until cabbage is crisp-tender.
Place cabbage in a microwave-safe bowl along with 2 tablespoons water. Cover with waxed paper, vented plastic wrap, or a microwave-safe lid. Microwave, covered, on 100 percent power (high) until crisp-tender, rearranging or stirring once. Plan for 9 to 11 minutes for cabbage wedges and 4 to 6 minutes for chopped cabbage.