Vegetable of the Month

Cabbage, one of the oldest vegetables, continues to be a dietary staple and an inexpensive food. It is easy to grow, tolerates the cold, and keeps well. Cabbage is rich in Vitamin C (an antioxidant) and fiber and is also a member of the cruciferous vegetable family. People who frequently eat cabbage and other cruciferous vegetables may help reduce their risk of certain cancers such as colon and rectal cancer.

Selection

Look for solid, heavy heads of cabbage. Avoid cabbage that has discolored veins or worm damage. Do not buy precut cabbage, the leaves may have already lost their vitamin C. Look for stems that are healthy looking, closely trimmed, and are not dry or split.

Storage

Keep cabbage cold. This helps it retain its vitamin C content. Place the whole head of cabbage in a plastic bag and store in the refrigerator. Once the head has been cut, place the remainder in plastic bags and place in the refrigerator. Try to use the remaining cabbage in the next day or two.

Preparation

Do not wash cabbage until you are ready to use it. Avoid slicing or shredding cabbage in advance. This will cause it to lose some of its vitamin C content. If you must prepare it an hour or more in advance before cooking, place it in a plastic bag, seal tightly, and refrigerate.

Varieties

There are at least a hundred different types of cabbage grown throughout the world, but the most common types in the United States are the Green, Red, and Savoy varieties. Chinese varieties are also available. The two most common types of Chinese cabbage are Bok Choy and Napa cabbage. Chinese cabbage cooks in less time than standard U.S. types, but can be prepared in the same ways. Cabbage can be steamed, boiled, braised, microwaved, stuffed, or stir-fried.

Recipes

Chutney—Pineapple Slaw
Serves 4.

Ingredients

2 Tbsp chutney
1/2 tsp grated orange peel
2 Tbsp fresh orange juice
2 1/2 cups shredded cabbage
1/2 cup shredded carrot
1 cup coarsely fresh pineapple or one 8 oz pineapple tidbits
1/4 cup raisins

In a large bowl, combine chutney, orange peel, and orange juice. Mix well. Add shredded cabbage and carrot, pineapple, and raisins; toss to mix. Serve immediately or cover and chill until serving time.

Nutritional analysis per serving: Calories 94.5, Fat 0.5g, Calories from Fat 4%, Carbohydrate 23.6g, Protein 1.7g, Fiber 3.3g, Sodium 37.4mg.

Oriental Super Slaw
Makes 4 servings.
This is an official 5 A Day recipe.

Ingredients

8 oz green cabbage, shredded
4 oz Napa cabbage, shredded
2 oz raw carrot, grated
2 oz red cabbage, shredded
1/3 cup rice wine or white wine vinegar
1/3 cup white sugar
1/2 tsp ground ginger
1 Tbsp smooth peanut butter
10 oz raw or 8 ounces cooked lean beef top round

Broil or grill beef until desired doneness, slice into thin slivers. Mix dressing ingredients: vinegar, sugar, peanut butter, and ginger in blender of food processor until smooth. Toss dressing, vegetables, and beef strips. Chill at least 2 hours before serving.

Nutritional analysis per serving: Calories 215, Fat 5 g, Calories from Fat 21%, Cholesterol 45 mg, Fiber 3g, Sodium 73mg.

Warm Red Cabbage Bacon Salad
Makes 4  1¼ cup servings.
5 A Day servings: 4

Ingredients

3 slices reduced-fat turkey bacon
1½ tbsps. oilive oil
½ large onion, peeled and chopped
3 large stalks celery, sliced
1/3 cup cider vinegar
½ large red cabbage, shredded to yield about 6 cups*
3 tbsps. sugar
½ tsp. celery seed
salt and pepper, optional**
2 tbsps. chopped parsley, garnish

Cut bacon slices into 1-inch pieces and sauté over MEDIUM-LOW heat in a very large, deep skillet until crisp but not overdone. Remove to absorbent paper and reserve. Drain off all bacon fat and replace with olive oil.

Heat oil in skillet over HIGH heat. Add onion and celery and sauté briefly. Add vinegar, sugar, and celery seed. Heat until boiling; immediately add cabbage and bacon pieces, all at once. Stir and toss for about 1 minute, or until the cabbage is warm, not cooked. Season with salt and pepper if desired.

Serve immediately while very warm with garnish of chopped parsley.

*Chef's Note: The convenience of buying pre-shredded cabbage, carrots, and bagged salad makes this salad even easier for a busy cook.

**Optional ingredients are not included in dietary analysis.

Nutrition information per serving: Calories 190, Calories from Fat 15%, Cholesterol 15mg, Dietary Fiber 5g, Total Fat 7g, Protein 6g, Carbohydrates 22g, Sodium 300mg.

Mandarin Stir-Fry Beef
Makes 4 servings.

Ingredients

8 oz Beef top sirloin or top round steak, cut into bite-sized strips
Juice from 1 to 2 tangerines (1/4 cup)
2 T Hoisin or oyster sauce
1 T Salt-reduced soy sauce
2 cloves Garlic, minced
1/2 c Low sodium chicken or beef broth
1 1/2 c Broccoli flowerets
1/3 c Green onion, sliced
4 c Chinese or Napa cabbage, sliced
1 can (8 oz) Sliced water chestnuts, drained
2 Tangerines, peeled, segmented
Hot cooked rice

Remove any excess fat from steak strips; place in shallow non-metal dish. In small bowl stir together tangerine juice, hoisin sauce, soy sauce, and garlic. Pour mixture over meat; toss to coat. Cover and chill 30 minutes to several hours. Drain meat, reserving marinade. In a wok or large skillet over high heat, place 3 Tbsps. broth. Stir-fry broccoli 3 minutes. Remove from wok. Add more broth if needed; stir-fry onion and cabbage for 2 minutes. Remove from wok. Add more broth if needed; stir-fry water chestnuts and tangerines for 1 minute. Add meat and cooked vegetables back to wok, along with reserved marinade. Toss well; cover and heat 1 minute. Serve with hot rice, cooked in unsalted water.

Nutrition information per serving: Calories 290, Fat 3g, Calories from Fat 9%, Cholesterol 38mg, Fiber 4g, Sodium 246mg.

*This document is available in Portable Document Format (PDF). You will need Acrobat Reader (a free application) to view and print this document.

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This page last updated May 27, 2004

United States Department of Health and Human Services
Centers for Disease Control and Prevention
National Center for Chronic Disease Prevention and Health Promotion
Division of Nutrition and Physical Activity