Cabbage is often overlooked but this vegetable is one of the most versatile and inexpensive. It also provides an impressive amount of nutrients - one cup of cabbage provides half of the recommended daily intake of Vitamin C. It is also a great source of insoluble fiber for a healthy gut, vitamin K, folate, and manganese.

Buying and Storing 

BUYING: Look for solid, heavy heads of cabbage. Avoid cabbage that has discolored veins or worm damage. Avoid pre-cut 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.

STORING: 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 a plastic bag and put it in the refrigerator. Try to use the remaining cabbage in the next day or two. 

Preparing and cooking

Clean cabbage by removing the outer layer of leaves. Cut the cabbage head in quarters and then rinse under cold, running water. 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. 

BOILING: Wash and cut cabbage into quarters or large wedges. Add about 1/2 inch of water into a large saucepan and bring to a boil. Add cabbage and continue boling uncovered, until the pieces are tender, about 8 to 11 minutes.

STEAMING: Cut the cabbage head into 4 wedges. Remove the core from each wedge. Place one inch of water in a pot and insert a steamer basket. Put in the cabbage wedges with one cut side down. Steam for 6 minutes, flip over and steam for another 6-8 minutes or until crisp-tender. Do not overcook.

BAKING: Preheat oven to 400°F. Cut cabbage into 1-inch-thick rounds and place on the baking sheet. Brush lightly with oil. Season with salt and pepper. Roast until cabbage is tender and edges are golden, about 40-45 minutes.

Ways to Enjoy

  • Cabbage can be steamed, baked, or eaten raw.
  • Cut up any type of cabbage, drizzle it with lemon juice, and add a little salt for a mid-day snack.
  • Toss some thinly-sliced cabbage into pasta sauce.
  • Add cabbage to soups, stews, and stir fries.
  • Add extra crunch to salads, soups, wraps, or sandwiches by topping them off with thinly-sliced raw cabbage.

Featured Recipes

Cabbage Stir Fry

Wash all vegetables.Collect, chop, and measure all ingredients beforestaring to prepare the recipe.Heat oil in a skillet.Add onion, green pepper, cabbage, and garlic powderto skillet, and cook over medium heat until vegetablesare tender.Add soy sauce and stir to combine.Serve hot.Refrigerate leftovers within 2hours. Eat within 3 to 5 ays.

cabbage

Crunchy Cabbage Salad

The cabbage should say it has been washed. If it does not, wash it first by putting it in a colander, spraying it with water, and letting it drain.Add the other vegetables and/or fruits.Stir in the dressing.Cover and refrigerate until serving. Cover andrefrigerate any leftovers.

crunchy

 

A snapshot of the cabbage printable PDF.

Printable PDF

A printable version of our Cabbage factsheet can be viewed here.