Social Messaging: Cabbage

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Lisa Andrews, MEd, RD shares her social media messages about cabbage below:

  1. Cabbage is a versatile vegetable that is embraced by many cultures.
  2. Cabbage is a member of the Brassicaceae family along with broccoli, cauliflower and Brussels sprouts.
  3. Cabbage comes in a variety of varieties and colors and they vary nutritionally.
  4. Purple cabbage is higher in vitamin C than green cabbage while savoy cabbage contains more iron and calcium.
  5. Cabbage can be added to soup or salad or sautéed as a side dish.
  6. Sauerkraut (fermented cabbage) has become more popular because of its probiotic properties.
  7. One cup of raw cabbage weighs in at just over 20 calories yet it still supplies 2 grams of fiber and a third or more of the daily value for vitamin C.

Choosing and storing cabbage:

  • Head varieties of cabbage last at least a week in the refrigerator when wrapped in plastic.
  • Choose unblemished, compact heads that are heavy for their size, as this means they have not lost their moisture.
  • Leafy cabbages, if fresh looking and firm when purchased, will keep for four or five days.
  • Buy whole heads when possible because cabbage quickly loses its vitamin C when cut.
  • One pound of cabbage yields about six cups of shredded cabbage.

How to prepare cabbage:

To get the most nutrition from cabbage, eat it raw or steamed. Long cooking destroys the vitamin C, and some of the indoles are drained off with the water when cabbage is boiled. Quick cooking also helps to prevent the formation of a strong sulfur smell that develops when cabbage is overcooked.

Tips for Using Cabbage

  • Cabbage is great in winter salads! Put together a coleslaw, or mix cabbage shreds with other greens.
  • Go for some crunch! Shredded cabbage goes great in sandwiches, burritos, and tacos. 
  • Stir shredded cabbage into your favorite soups, stews, and casseroles.
  • Have a sandwich with no bread! Pile your favorite fillings onto a steamed cabbage leaf and roll up tightly. It is easy to steam cabbage leaves in the microwave. Simply microwave one leaf for 30 seconds or until the leaf is soft. Then use as a wrapper to make sandwiches with all of your favorite fillings. 
  • Add cabbage to stir fry dishes.

Fruit Slaw

This is a good introduction to cabbage for children and others who think they don’t like it.

4 cups finely shredded cabbage

3 cups chopped fruit (apples, pears, navel oranges, raisins, pineapple)

1 cup fat-free or low-fat vanilla yogurt

Sprinkling of cinnamon (optional)

Combine all ingredients and serve well chilled.

Download a handout for cabbage now: cabbage-handout

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