Peeling Back the Layers of Cabbage, a Royal Gem of the Cruciferous Family

Crown this royal vegetable, for she is mighty healthy!

Cabbage, an often overlooked superfood in todays modern diet, has been grown and prepared for thousands of years. Believed to have been first cultivated in the Mediterranean regions, it has been a dependable staple in many cuisines and has found its way around the world. Given the heartiness of cabbage, especially red, green and brussel sprout varieties, cabbage can be stored for long periods of time, thus making it an important staple through cooler months. It also has become one of the most common fermented foods in the form of sauerkraut and kimchi which both have extraordinary pro-biotic content. It is difficult to trace back the very first origins of “salted cabbage” but countries across Europe and Asia all have their own word for this fermented preserve.

There are several varieties of cabbage which are all part of the cruciferous family, all of which are reputed to have a grand nutrient profile. The cruciferous family includes:

Red, green, savoy and napa cabbage
Cauliflower
Broccoli
Kale
Brussel sprouts
Arugula
Collard greens
Bok choy
Cress
Horseradish and wasabi
Mustards
kohlrabi
Turnips
Rutabaga

Health Benefits of cabbage

As mentioned, the cruciferous family boasts a host of grand nutrients and cabbage is right there at the top of the list. Red cabbage imparticular is high in the anti-oxidant, anthocyanin, which adds the red and purple hue to other super foods such as berries, beets, purple asparagus and black beans. I mean, really, look at that delightful colour! Anthocyanins play a huge role in reducing inflammation in the body which is the cause of many chronic illnesses such as heart disease, diabetes and cancer. If that isn’t enough reason to add cabbage to your diet, here are a few more:

Low calorie, high nutrition.
High in both soluble and insoluble fiber, essential for gut health which in turn has a cascade effect. Check out this article on fiber to learn more on why fiber is essential to good health.
High in Vitamin C which supports the immune system and healthy tissue structures in the body.
High in Vitamin K which supports bone health and plays an important roll in blood clotting.
High in folate and B6 which are important in nervous system and metabolic functioning. For more on B vitamins, check out this article on the B-complex.
Contains minerals such as potassium and calcium, along with other trace minerals.
High in anti-oxidants that protect agains cell damage and oxidation. Check out Anti-oxidants, Explained for more info.
Contains important amino acids, essential for the body’s building blocks.
Can reduce blood glucose levels and management of diabetes.
Can reduce risk of certain cancers.
Can reduce risk of heart disease and lower blood pressure.
Can reduce chronic inflammation in the body and reduce risk of chronic illnesses.
Contains a special compound called phytosterols which has a similar structure to LDL cholesterol and works to bind to receptors, reducing the activity of bad cholesterol in the body.
Inexpensive and abundant.
Versatile and easy to prepare.
Long shelf life if stored properly.

Fun fact: Cabbage leaves are an effective home remedy for new mothers experiencing painful breast engorgement in early days of nursing postpartum and also for milk reduction for weening. Apparently there is a compound in cabbage that reduces milk production. In fact, it can dry up milk production all together which is why it can also be used for weening. Simply place a large, whole head of cabbage in the fridge and when needed to reduce engorgement, peel the large outer leaves and use to cup breasts within a bra. The cool cabbage combined with its secret super power can bring relief as nursing is established. I can speak from experience it works a charm! As a new mom, I was so full that I took to this magic trick with great success! I practically cooked the cabbage in my nursing bra the heat of swelling was so intense! Fishing out cooked leaves may seem a little extreme but it worked like a hot damn! Again, careful not to repeat too many times as it can decrease milk supply quickly.

Varieties

green or white

This is the most commonly used and is a dense round head of a green to white colour. Affordable and versatile, use this for cabbage rolls, coleslaw, sauerkraut, soups, sautés, stir-fries or roasted. Prep by thinly slicing and have ready to go in the fridge to add into green salads or top tacos and wraps.

Red or purple

Red cabbage contains the highest levels of anthocyanin, a very potent anti-oxidant, of the cabbage cousins and for this is my personal fave. Similar to green, it is a dense round head and can be used in all the same ways as listed above.

Napa

Napa is a variety of Chinese cabbage. Oblong in shape, it has softer, frillier green leaves and less density. Napa is used in many East Asian dishes and often the base of Kimchi. I love napa raw in my tossed salads. Can also be used in sautés and stirfrieds.

Savoy

Similar looking to green cabbage but with softer and frillier leaves. Savoy is often interchangeable with napa in recipes. Great in salads, stirfries and sautés.

Brussel sprouts

These are little mini cabbages that most of us hated as children! To be fair, we were likely forced to eat them after being boiled or steamed which is just plain wrong when it comes to sprouts! They are small and dense with tightly packed leaves with an edible core. They can be grated or shaved into slaws but, ultimately they are most delicious roasted in the oven slathered in maple mustard sauce, olive oil and garlic or baked with parmesan cheese. Yummy!

Bok Choy

Bok choy is another variety of Chinese cabbage and looks nothing like our other aforementioned varieties. Bok choy ranges from large heads to baby bok choy and have green leafy tops that blend into a “celery” like base. Both the crunchier base and greens are delicious raw within tossed green salads. Roast whole baby choys in the oven or add to sautés and stir-fries.

Precautions

Due to its high fiber content, the denser varieties of cabbage can increase gas and bloating for some. Introduce into diet in small amounts. Cooking may help better digestion.
Due to high levels of Vitamin K, people on blood thinning medications may want to limit intake.

storage

The denser varieties have a long shelf life if stored correctly. Do not wash until ready to use as moisture may increase mold. Store in a mesh bag within another re-used plastic bag (I wash and re-use vegetable bags until they fall apart!) And keep in fridge. Can even last in a cold room for several months.

Softer varieties including bok choy only last about as long as green leafy vegetables and need to be used more quickly.

The denser cabbages are perfect for meal prep, just chop or slice and store in air tight container and store in fridge. Top tossed green salads, tacos, wraps, add your fave dressings etc. Watch for browning.