The fall season brings with it a taste for vegetables that are associated with cooler weather. One of the most common and versatile vegetables during this season of the year is cabbage which keeps well in cold storage. A member of the cruciferous family (broccoli, cauliflower, Brussels sprouts, and kale) cabbage is a nutritious, easily grown and easily stored vegetable here in the Northeast.

Cabbages have been grown for more than 2,500 years. It is believed that cabbage first appeared in the eastern Mediterranean as a loose leaf variety instead of a head-forming plant. It is believed that the Celts actually introduced cabbage into Europe rather than the Romans, but, controversy aside, cabbage has become a popular vegetable in many world cultures. The word "cabbage" is an Anglicized form of the French word caboche, meaning "head". The hard-head form of cabbage that we are most familiar with here in New England is thought to have come to the North American continent by Jacques Cartier, who planted the vegetable in Canada in 1541. From Canada it spread to the American colonies. The most common types of cabbage available in the northeast are round, hard, compact-headed green, red and Savoy cabbages. Green cabbage has smooth, dark to pale green outer leaves. The interior is pale green to white. Red cabbage has deep ruby-red to purple outer leaves with white veins. The texture of red cabbage can be somewhat tougher than green cabbage. Savoy cabbage has yellow to green leaves that are described as having crinkles and ruffles. Savoy cabbage has a finer texture and milder flavor than regular green or red cabbages. Chinese cabbages such as bok choy, choy sum, and napa are from a totally different botanical family than traditional headed cabbages.

Cabbage has many positive nutritional attributes like vitamin C, fiber, folate, potassium, and vitamin K. Cabbage is low in calories, fat, cholesterol, and sodium. Red cabbage has almost twice as much vitamin C as green or Savoy cabbage. Cabbage also contains a class of phytochemicals in the glucosinolates family which can be helpful in fighting cancer cells in the body.

One cup of raw chopped green cabbage contains 22 calories, 1 gram of protein, 5 grams of carbohydrate, 2 grams of dietary fiber, less than a gram of fat, no cholesterol, and 219 milligrams of potassium, 16 mg of sodium, 29 milligrams of Vitamin C, and 38 micrograms of folate.

One medium head of cabbage, which weighs about 2-1/2 pounds, will yield approximately 9 cups of shredded raw cabbage or 7 cups of cooked cabbage. When purchasing cabbage, look for solid, heavy heads of cabbage with few loose outer leaves. The stem should be closely trimmed and healthy looking, not split or dry. Both the inner and outer leaves should be attached to the stem. Savoy cabbages are lighter in weight and the leaves are not as compacted as the leaves of the green and red cabbage.

Don't wash cabbage until you are ready to use it. Cabbage can be rinsed after cutting or chopping, drain well. Cabbage keeps well. The vitamin C will be retained better if cabbage is kept cold. Refrigerate in a loosely sealed plastic bag. Cabbage can release a strong, somewhat unpleasant smell when overcooked and sulfur compounds are released. To avoid this, cook cabbage quickly in an uncovered pot with boiling water. The uncovered pot and boiling water will also save more of the cabbage's vitamin C. Do not cook cabbage in an aluminum pot, which can cause a chemical reaction with the cabbage that makes the foul odor even stronger. After cooking, save the water to use in stock or soup. Cooking times for quarters or large wedges is 8 to 10 minutes. Cooking times for shredded cabbage is 2 or 3 minutes.

Cabbage can be braised in stock, apple juice, cider, or wine. Thinly sliced onions will enhance the flavor. Place quartered or shredded cabbage and just enough liquid to cover it in the pan. Bring to a boil. Simmer until tender.

Cabbage can be cooked in a microwave oven. Cut a head of a cabbage into wedges and place them in a microwavable baking dish. Add 2 tablespoons water, vegetable broth, or chicken stock. For every 2 cups shredded cabbage, add 1/4-cup liquid. Cooking time for wedges is 5 to 7 minutes. Cooking time for shredded is 5 minutes. Be sure to stir the cabbage after 2-1/2 minutes.

Cabbage can be steamed to help conserve nutrients and keep its crisp-tender texture. Place quartered, sliced, or shredded cabbage in a vegetable steamer over boiling water. Quarters or large wedges will cook in 10 to 15 minutes. Shredded cabbage will cook for 5 to 10 minutes.

Cabbage, sliced or shredded, can be stir-fried by itself or combined with other vegetables. Here are some ideas for using cabbage:

Season cabbage, raw or cooked, with dill weed or dill seed, caraway seeds, curry powder, or mustard.

Sauté cabbage and apples and toss with cooked pasta for a side dish.

Stir cooked cabbage into mashed potatoes. In Ireland this is known as calcannon.

Use sturdy cabbage leaves as wrappers for a filling. Rice, barley or kasha (buckwheat), mixed with chopped vegetables or meat, makes great fillings.

Cabbage mixes well with the flavor and texture of apples, pears, raisins, curry, caraway, dill, or onions. For a change of seasoning, team cabbage up with anise, basil, celery seeds, mustard, fennel, nutmeg, oregano, or tarragon.

Try this recipe for coleslaw with added vegetables and fruit tossed in a low-fat dressing.
Confetti Apple Slaw
2 Tbsp. orange concentrate,
defrosted
1 red apple, unpeeled, cored
and diced
4 cups shredded cabbage
2 small onions, finely shredded
red or white)
1 red or green sweet pepper,
thinly sliced
3 Tbsp. raisins
1 Tbsp. calorie-reduced mayonnaise

1/2 cup plain low-fat yogurt
1/2 tsp dry mustard
1/8 tsp. paprika
1/8 tsp freshly ground black
pepper

Directions:

In a large bowl, stir together juice concentrate and diced apple. Add cabbage, onion, pepper, and raisins. In a small blow, stir together mayonnaise, yogurt, mustard, paprika, and pepper. Add to vegetable mixture. Cover tightly and refrigerate until ready to serve. Serves eight.