November 6, 2003

Prairie Fare: There’s More to Cabbage than Cole Slaw and Sauerkraut

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

Most of the foods we eat today have interesting and long histories. Cabbage is no exception.

Cabbage was considered a medicinal food by the ancient Greeks, although they did have the saying "cabbage twice cooked is death."

Cabbage consumption was considered a hangover prevention method by the ancient Romans. Eating your fill of cabbage was a routine recommendation prior to banquets. Russian peasants ate cabbage almost daily, while the upper crust considered it too lowly a food to eat. The peasants may have lived a little longer as a result.

Yes, cabbage remains economical. Enjoying more cruciferous vegetables, like cabbage, is a good idea for all of us for health reasons, too. The cruciferous vegetable family also includes broccoli, Brussels sprouts and cauliflower,

Chemicals in cabbage and its relatives are linked to health benefits. Cabbage is a good source of vitamin C. A half cup of raw cabbage contains only 15 calories. It can also be fermented to form sauerkraut to lengthen its shelf life while preserving the vitamin C it contains. Sauerkraut, however, is much higher in sodium.

Isothiocyanates, sulfur-containing compounds common in the cruciferous family, are responsible for some of the health benefits. In a study of over 18,000 Chinese males ranging in age from 45 to 64, eating more cruciferous vegetables was associated with lower risk of lung cancer. Cruciferous vegetables are linked with reducing risk of prostate cancer and stomach cancer, too.

At the store, look for solid, compact cabbages with no signs of wilting, unusual colors or aromas. Use it as soon as possible after purchase in either fresh or cooked form. Cabbage loses flavor with longer storage.

What about the "cabbage cooked twice is death" sentiment of the ancient Greeks? Cabbage has a mild flavor in the raw state. It becomes more aromatic during long cooking, because it contains sulfur compounds that form hydrogen sulfide gas during cooking. Have you smelled a rotten egg? It’s the same compound.

Cooking cabbage too long, however, can also leave you with an olive green side dish. The color reaction occurs when natural acids in cabbage react with chlorophyll, the green pigment in cabbage.

Cook cabbage quickly in as little water as possible. Leave the cooking pot at least partially uncovered to allow the sulfur compounds to escape.

When preparing cabbage, remove the outside leaves and cut out the core. Wash well under running water, place in a plastic bag or wrap in plastic and place in a vegetable crisper.

Here’s a tasty and colorful salad recipe to try.

Cabbage Salad

2 1/2 c. shredded cabbage
1/2 c. celery
1/4 c. diced green pepper
1/4 c. diced cucumber
1/4 c. shredded carrots
3 Tbsp. chopped onion
1/4 tsp. salt
dash pepper
3 Tbsp. cream
1/2 c. reduced fat mayonnaise
1/2 c. toasted slivered almonds

Combine vegetables and spices; chill. Just before serving, mix cream and mayonnaise. Add to vegetables. Top with toasted slivered almonds.

Makes 6 servings. Each serving contains 142 calories, 12 grams fat, 6 grams carbohydrate, 2.5 grams fiber, 31 percent of the daily recommendation for vitamin A and 28 percent of the daily recommendation for vitamin C.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu

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