CABBAGE
This simple veggie holds a reputation as peasant food, but it packs potent nutritional power for a humble head of leaves! Cabbage has sustained humans through treacherous winters because it can be stored until cooked or fermented as sauerkraut in Northern Europe or as Kim Chee in Asia.
COOKING NOTES:
Savoy cabbage, with its softer-green, lacier leaves lends itself well to braising. Napa cabbage is perfect for salads or pickling into kim chee. Be sure to cook your cabbage lightly (5-7 minutes) as important enzymes (myrosinase) begin to diminish when overcooked.
KEY NUTRIENTS AND PHYTONUTRIENTS:
Cabbage is a member of the Brassica family of cruciferous vegetables, which includes broccoli, cauliflower, watercress, arugula, kale, collards, turnip, and mustard greens.
Cruciferous veggies are prized for their unique class of phytonutrients, called glucosinolates (like sulforaphane and indole-3 carbinol). These compounds enhance detoxification of estrogen and a range of environmental toxins, activate key antioxidant systems, and have been associated with reduced risk of several types of cancer (breast, prostate, colon, and lung). Even the American Cancer Society has urged us to include regular intake of cruciferous vegetables to reduce our risk of cancer.
Colorful varieties of cabbage have greater nutrient density and different flavor profiles. Purple or red cabbage contain more anthocyanins, a purple flavonoid that benefits the eyes, stabilizes blood vessel walls, and enhances vitamin C and collagen levels. Savoy, Napa and green cabbage tend to have higher levels of chlorophyl and sulfur compounds.
Cabbage is rich in vitamin C, glutamine, and fiber. In fact, that fiber also helps to bind and reduce cholesterol levels in much the same way as the lipid lowering drug, cholestyramine. Limit serving sizes to 1/2 -1 cup to minimize bloating from the fermentable fibers in cabbage.
HEALTH NOTES:
Research from the 1950s demonstrated that cabbage juice, rich in glutamine, helps speed the healing of stomach ulcers. More recent research shows that it can help regulate levels of Helicobacter pylori, the bacteria that lives in and contributes to the development of ulcers. Glutamine also helps to repair and maintain gut barrier function.
DOCTORS NOTE OF CAUTION:
Cabbage is part a group of foods called “goiterogens”. Eating cruciferous veggies in excess may slightly inhibit thyroid function, especially in the absence of sufficient iodine. Eat a few servings a week and add a sprinkle of sea salt or seaweed to correct that problem.
FEATURED RECIPES:
Napa Cabbage Chinese Chicken Salad
Napa Cabbage Fish Tacos
Braised Christmas (Red and Green) Cabbage