All hail the mighty cabbage. Popular all over the world — think Southern-style braised cabbage, spicy fermented kimchi, stuffed cabbage rolls, tart sauerkraut, and creamy and crisp coleslaws — cabbage can just about do it all. In addition to its low cost and lengthy fridge life span, it is packed with vitamin C and other nutrients. Roman historian Cato the Elder (234–149 BC) wrote, “It is the cabbage which surpasses all other vegetables,” in reference to its medicinal value.
While cabbage has been consumed for millennia, the vegetable’s popularity has risen recently amid the pandemic, and now it’s time to delve deeper. Whether you’re already quite familiar with cabbage or just becoming acquainted, here’s what you need to know to get the most from this versatile vegetable.
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Get to know the varieties. One of the earliest text references to cabbage comes from the Greek philosopher Theophrastus (371–287 B.C.), the “father of botany,” who noted different types. Today, there’s the familiar green cabbage you’ve likely seen in the produce aisle, along with the visually stunning red variety. I adore Savoy for its beautifully textured leaves. Napa cabbage is a delight in its subtlety. And bok choy, sometimes referred to as “Chinese cabbage,” can be found big or small (baby) with loose, deep green leaves. These are perhaps the most common, but there are hundreds of varieties in all manner of shapes, sizes and textures depending on classification.
“Cabbage” comes from the French “caboche,” meaning head, and is often used to refer to various forms of Brassica oleracea — the wild plant species from which modern green cabbage originated that first grew along the Mediterranean coast thousands of years ago. However, the term is also applied to members of Brassica rapa, such as napa cabbage, and can be used to encompass a wider range of cruciferous vegetables — including broccoli, cauliflower, kale, Brussels sprouts and collard greens.
A quick peanut sauce and crunchy bok choy give this tofu sheet-pan dinner tang and texture
Buying and storing. As with many vegetables, choose cabbages that are firm. Headed cabbages (a.k.a. the round ones) should be heavy with tightly bound leaves. Avoid wilted produce, which has lost some of its nutritional content and is one step away from going bad. A little discoloration from bruising is manageable, but avoid cabbage displaying anything other than that for fear of further damage inside. And while cut, partial cabbages wrapped in plastic are enticing to anyone in need of only a small amount, whole heads with outer leaves intact are preferable because they keep the best.
In terms of storage, cabbage can last in the refrigerator crisper drawer for a few weeks, but if you intend to eat it raw, do so within a few days. Before refrigerating, suggests the website Harvest to Table, “remove loose leaves and clip the cabbage so a short stem remains, then wrap the head in a damp paper towel, and place it in a perforated plastic bag in the vegetable crisper section.”
Cleaning and cooking. Before using, discard any damaged or wilted outer leaves. Looser varieties, such as napa and bok choy, should also be rinsed to get rid of any dirt between leaves. Bok choy can be washed whole, but depending on the preparation, napa cabbage leaves should be separated and rinsed if meant to be kept whole, or split the head in half and run it under the faucet as you would a leek to clean.
Cabbage’s flavor can be bitter and/or sweet depending on the variety, often with a hint of pepperiness thrown in. Green cabbage sweetens as it cooks, while red tends to be more pungent. Napa cabbage is also sometimes called celery cabbage, perhaps an indication of a similar flavor profile, and bok choy reminds some people of spinach.
Cabbage, white beans and spicy sausage give this hearty one-pan dinner a little bit of everything
When raw, green and red cabbage are very firm with a somewhat rubbery texture. Their signature crunch is the “it” factor in coleslaws. Napa is perhaps the most tender of the commonly available cabbages, making it an excellent choice for salads and other raw preparations. And don’t forget the delicious pickled or fermented dishes cabbage can transform into.
When it comes to applying heat, cabbage can be boiled, braised, grilled, roasted, baked in a casserole, stir-fried and more. Green and red cabbage are workhorses and almost always interchangeable in recipes, but red cabbage is firmer, requiring a longer cooking time. Also, you’ll want to add some form of acid (i.e. lemon juice or vinegar) when cooking red cabbage to prevent it from turning an off blue-gray color. (Some believe acid also helps with the dreaded “cabbage smell.”) I love the sweetness of bok choy and how it remains juicy thanks to its thick stems, even after it’s been roasted, steamed or sauteed. Savoy’s pliant leaves make it a great choice for rolling and stuffing. While napa is noted for its tenderness, it can also withstand stir-frying and charring.
And that’s just the tip of the iceberg.
Americans used to eat 22 pounds of cabbage per capita a century ago, but recent data suggests we consume only about a third of that today. While I’m inclined to say something about making cabbage cool again, deep down we’ve known of its appeal all along.
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FAQs
It is important to note that, while it is true that eating cabbage may support weight-management goals, this veggie should not be overconsumed, as too much cabbage can lead to gastrointestinal side effects, like bloating. It is also important to enjoy cabbage as a part of a balanced and healthy diet.
Why is it important to eat cabbage? ›
It's Good for Your Digestion
That helps fill you up, so you eat less. It also keeps you regular, and it could help lower your “bad” (LDL) cholesterol and control your blood sugar. Cabbage also has nutrients that keep the lining of your stomach and intestines strong. Its juice also can help stomach ulcers heal.
What are the healing powers of cabbage leaves? ›
Cabbage is also used to treat asthma and morning sickness. It is also used to prevent weak bones (osteoporosis), as well as cancer of the lung, stomach, colon, breast and other types of cancer. Breast-feeding women sometimes apply cabbage leaves and cabbage leaf extracts to their breasts to relieve swelling and pain.
Is drinking boiled cabbage water good for you? ›
Drinking cabbage water can have a positive impact on your digestive system. It contains natural compounds that aid in digestion and help relieve symptoms of indigestion, bloating, and constipation. Cabbage water is also rich in dietary fiber, which promotes regular bowel movements and contributes to a healthy gut.
What does too much cabbage do to your body? ›
While cabbage offers lots of vitamins and minerals your body needs, there can be a downside to eating cabbage. Cruciferous vegetables like cabbage can cause gas, bloating and diarrhea. It's best to slowly introduce these vegetables into your diet and gradually increase your intake.
Does cabbage detox the body? ›
Cabbage does double detox duty. Its diuretic properties help rid your body of excess liquid, carrying toxins along with it. Like other cruciferous veggies, cabbage is also sulfur-rich, helping your liver break down toxins so they can be more easily expelled.
What is the healthiest way to eat cabbage? ›
If you want to preserve these nutritional benefits, it's best to steam your cabbage. First, because steaming improves its cholesterol-lowering properties. Steaming also preserves more glucosinolates than microwaving, despite longer cooking time. Purple or red cabbage is a special nutritional powerhouse.
Which cabbage is healthiest? ›
However, the purple variety is richer in beneficial plant compounds that have been linked to health benefits, such as stronger bones and a healthier heart. Purple cabbage is also thought to lower inflammation and protect against certain types of cancers.
Is cabbage healthier than lettuce? ›
Which should you choose? If you're looking for the healthier option of the two, choose cabbage. Lettuce varieties such as red leaf lettuce and romaine are also good options. Cabbage, including green and red cabbage, is typically higher in vitamins, minerals, and beneficial plant compounds than iceberg lettuce.
Does cabbage help joint pain? ›
Cabbage wrap is an easy and inexpensive home remedy to relieve inflammation, pain or swelling. In folk healing, cabbage wraps have been used for inflamed varicose veins, breast inflammation and arthritis, for example.
Improves Brain Health: Cabbage, particularly the purple variety, is powerful brain food. It contains vitamin K, and the antioxidant anthocyanin, which boosts mental function and concentration. Vitamin K, an often forgotten vitamin, can also improve your defense against conditions such as Alzheimer's and dementia.
What are the spiritual benefits of cabbage? ›
Eating cabbage will help stimulate your base chakra. Medieval folklore suggests that newlyweds were given cabbage soup the first day into their marriage to ensure that their love stayed strong…not much of a honeymoon feast! Cabbage is also said to be a powerful bringer of fertility…you have been warned…
Is raw cabbage safe to eat? ›
In addition to being super healthy, cabbage is delicious. It can be eaten raw or cooked and added to a wide variety of dishes like salads, soups, stews, and slaws. This versatile veggie can even be fermented and made into sauerkraut. In addition to being adaptable to many recipes, cabbage is extremely affordable.
Can I eat cabbage every day? ›
To get the most benefit, try to consume ½ to ¾ cup cooked or 1 ½ cup raw cabbage per day at least 5 days per week. This is pretty easy to do since there are so many ways to prepare cabbage. Traditional methods of steaming or boiling cabbage can extract flavor and nutrients.
Is cabbage an anti-inflammatory? ›
Crushed cabbage leaves are one of the most widely used anti-inflammatory remedies in Polish folk medicine. Cabbage, due to its specific properties, has been used in natural medicine mainly for rheumatic pain, vein and lymphatic vessel inflammation, bruises, sprains, mastitis or gastrointestinal problems.
Is cabbage good for your liver? ›
Cabbage is rich in vitamin C and sulphur; both help remove toxins such as free radicals and uric acid from your body. Cabbage juice contains 'Indole-3 carbonile' antioxidant, which plays a pivotal role in detoxifying the liver.
Is cabbage healthier for you than lettuce? ›
Which should you choose? If you're looking for the healthier option of the two, choose cabbage. Lettuce varieties such as red leaf lettuce and romaine are also good options. Cabbage, including green and red cabbage, is typically higher in vitamins, minerals, and beneficial plant compounds than iceberg lettuce.
What is the healthiest cabbage to eat? ›
However, the purple variety is richer in beneficial plant compounds that have been linked to health benefits, such as stronger bones and a healthier heart. Purple cabbage is also thought to lower inflammation and protect against certain types of cancers.
What are the benefits of eating cabbage daily for skin? ›
Advantages of your skin:
Sulfur in cabbage also helps form keratin (protein) compounds required for healthy hair, nails, and skin. Cabbage juice is frequently used topically to improve complexion. The potassium in cabbage cleanses the body and skin, making them spotless.
