Cabbage

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Nutrition Information

Cabbage is a leafy, cruciferous vegetable that comes in about seven varieties, including boc choy, red, savoy, napa, cannonball, january king, and choy sum. Cabbage falls into the cruciferous vegetable category, which has been associated with reduced cancer risk [1]. Cabbage’s nutritional profile boasts high amounts of vitamin K, C, B6, and manganese, and fiber [2]. These nutrients are essential in blood coagulation, immune function, bone formation, and gastric regularity [2].

Fun Facts

Cabbages can get quite large! In 1996, an organization called Bonnie Plants based in Alabama started a cabbage growing program in hopes of encouraging a new generation of young gardeners [3]. Every year, Bonnie Plants awards a $1000 scholarship to the third grader from every state that grows the biggest O.S. (oversized) cross cabbage. Submissions have been known to weigh as much as 50 pounds or more!

Cabbage-Program_Summer_web

A 3rd grader’s submission for the annual Bonnie Plant Cabbage Program. Source: https://bonnieplants.com/2016/01/grow-gigantic-cabbage/

 

Storage Tips

  • Choose cabbage that is smooth and dense
  • To wash, either remove the outermost leaves or run the whole head under running water.
  • Although cabbage is available pre-cut, we encourage buying whole cabbage, as cut cabbage may begin to lose its vitamin C content
  • To store, place the cabbage into a plastic bag and then into your refrigerator’s crisper drawer.
  • When storing only a part of the cabbage, cover it with a plastic wrap before storing in the fridge.
  • Properly stored cabbage will cast around 1-2 weeks.

Recipes

Cabbage and Asian Pear Slaw

Easy Fried Cabbage

Cabbage Salsa

Cabbage Pancakes

Homemade Sauerkraut

References

[1] Arikawa, A. Y., & Gallaher, D. D. (2008). Cruciferous Vegetables Reduce Morphological Markers of Colon Cancer Risk in Dimethylhydrazine-Treated Rats. The Journal of Nutrition, 138(3), 526-532. doi:10.1093/jn/138.3.526

[2] USDA Research Service. (2018). National Nutrient Database for Standard Reference Legacy Release. Basic Report: 11109, Cabbage, raw. Retrieved from: https://ndb.nal.usda.gov/ndb/foods/show/11109?

[3] Bonnie Plants (2018). Bonnie Cabbage Program. Retrieved from http://bonniecabbageprogram.com/