Cabbage isn’t a vegetable many people get excited about—or think of—when planning meals. But, it’s a lot easier to work into your meals than you might imagine! And it’s worth getting to know, because its health benefits and unique texture will have you hooked.

A Cabbage is a Good Source of:

• Vitamin K—aiding in bone and brain health
• Vitamin C—a powerful antioxidant for your immune system
• Folate—important for red blood cell formation and healthy cell growth
• Manganese—great for healthy bones
• Vitamin B6—essential for energy

Did You Know?

• Brussel sprouts, kale, cauliflower, and broccoli are all related to cabbage.
• One cup of cabbage has 96% of the recommended daily amount of Vitamin K.
• Germans recognize cabbage in its fermented form, which is sauerkraut (meaning “sour cabbage”).
• Cabbages grow best in cooler temperatures, which make them perfect for growing in South Dakota!

How to Choose and Store Cabbage

Most cabbage is in season during the months of August, September, and October. Harvest as soon as they reach a desired size and the head feels firm. Store in the refrigerator with a damp paper towel within a crisper drawer or bag for up to two months! When stored in temperatures between 32–40° F, cabbage can last for several months! Avoid cabbage if the leaves begin to wilt.

Tips to Get Children to Eat Cabbage

• Use cabbage as a garnish on tacos.
• Let children mix their own slaw using cabbage, apple slices, carrots, and their other favorite ingredients.
• Arrange cabbage on a plate in fun shapes; like a flower or sun!
• Mix it with shredded cheese before baking into a dish.

Ways to Prepare Cabbage

• Raw
• Pickle
• Sauté
• Boil
• Steamed
• Microwave

As you enjoy fresh produce, follow these safe handling tips to help protect yourself and your family.

Fruits and vegetables are an important part of a healthy diet. Your local markets carry a wide variety of nutritious fresh fruits and vegetables. However, harmful bacteria that may be in the soil or water where produce grows can come in contact with fruits and vegetables and contaminate them. Fresh produce may also become contaminated after it is harvested, such as during storage or preparation.

Eating contaminated produce can lead to foodborne illness, often called “food poisoning.” So as you enjoy fresh produce, follow these safe handling tips to help protect you and your family.

Buy Right

You can help keep produce safe by making wise buying decisions.

• Choose produce that is not bruised or damaged.
• When buying pre-cut, bagged or packaged produce — such as half of a watermelon or bagged salad greens — choose only those items that are refrigerated or surrounded by ice.
• Bag fresh fruits and vegetables separately from raw meat, poultry, and seafood when packing them to take home from the market

Store Properly

Proper storage of fresh produce can affect both quality and safety.

• Store perishable fresh fruits and vegetables (like strawberries, lettuce, herbs, and mushrooms) in a clean refrigerator at a temperature of 40° F or below. Use a refrigerator thermometer to check! If you’re not sure whether an item should be refrigerated to keep its quality, ask your grocer.
• Refrigerate all produce that is purchased pre-cut or packaged .

Separate for Safety

Keep fruits and vegetables that will be eaten raw separate from raw meat, poultry, and seafood — and from kitchen utensils used for those products.

• Wash cutting boards, dishes, utensils, and countertops with soap and hot water between preparing raw meat, poultry, and seafood and preparing produce that will not be cooked.
• If possible, use one cutting board for fresh produce and a separate one for raw meat, poultry, and seafood.
• If you use plastic or other non-porous cutting boards, run them through the dishwasher after use

Prepare Safely

When preparing any fresh produce, begin with clean hands. Wash your hands for at least 20 seconds with soap and warm water before and after preparation.

• Cut away any damaged or bruised areas on fresh fruits and vegetables before preparing and/or eating. Throw away any produce that looks rotten.
• Wash all produce thoroughly under running water before preparing and/or eating, including produce grown at home or bought from a grocery store or farmers’ market. Washing fruits and vegetables with soap, detergent, or commercial produce wash is not recommended. Produce is porous. Soap and household detergents can be absorbed by fruits and vegetables, despite thorough rinsing, and can make you sick. Also, the safety of the residues of commercial produce washes is not known and their effectiveness has not been tested.
• Even if you do not plan to eat the skin, it is still important to wash produce first so dirt and bacteria are not transferred from the surface when peeling or cutting produce.
• Scrub firm produce, such as melons and cucumbers, with a clean produce brush.
• After washing, dry produce with a clean cloth towel or paper towel to further reduce bacteria that may be present on the surface

What About Pre-Washed Produce?

Many pre-cut, bagged, or packaged produce items are pre-washed and ready-to-eat. If so, it will be stated on the packaging, and you can use the produce without further washing.

If you choose to wash produce marked as “pre-washed” or “ready-to-eat,” be sure that it does not come in contact with unclean surfaces or utensils. This will help to avoid cross contamination.

About Foodborne Illness

Know the Symptoms

Consuming dangerous foodborne bacteria will usually cause illness within 1 to 3 days of eating the contaminated food. However, sickness can also occur within 20 minutes or up to 6 weeks later. Although most people will recover from a foodborne illness within a short period of time, some can develop chronic, severe, or even life-threatening health problems.

Foodborne illness can sometimes be confused with other illnesses that have similar symptoms. The symptoms of foodborne illness can include:

• Vomiting, diarrhea, and abdominal pain
• Flu-like symptoms, such as fever, headache, and body ache

Take Action

If you think that you or a family member has a foodborne illness, contact your healthcare provider immediately.

Cabbage is high in fiber, vitamin C & K, and naturally fat free and cholesterol free.

Different varieties of cabbages have varying nutritional strength: purple cabbage has more vitamin C, while the savoy has more vitamin A, calcium, iron and potassium. Cabbages are an excellent source of fiber and vitamin K, and a good source of vitamin C, calcium, pottasium, and magnesium.

• Cabbage is one of the oldest vegetables in existence and continues to be a dietary staple throughout the world.
• Cabbage is a nutritional powerhouse that is an excellent source of manganese, vitamin B6, and folate; and a good source of thiamin, riboflavin, calcium, potassium, vitamin A, tryptophan, protein and magnesium.
• There are at least a hundred different types of cabbage grown throughout the world, but the most common types in the United States are the Green, Red, and Savoy varieties.
• Cabbage has virtually no fat. One cup of shredded raw cabbage contains 50 calories and 5 grams of dietary fiber.
• Cabbage can be steamed, boiled, braised, microwaved, stuffed, or stir-fried, and eaten raw.
• One cup of shredded raw cabbage contains 190% of the recommended daily amount of vitamin C.
• Cabbage is an excellent source of vitamin K. 1 cup (150 grams) of shredded, boiled cabbage contains 91% of the recommended daily amount of vitamin K.
• Cabbage and its relatives (broccoli, cauliflower, brussels sprouts) are rich sources of phytochemicals, naturally-occurring plant chemicals that may protect people against some forms of cancer.
• Cultures in which cabbage is a staple food, such as in Poland and some parts of China, show a low incidence of breast cancer. Research suggests this is due to the protective effect of sulfur-containing compounds in cabbage.

Red Potato Cabbage

Ingredients

• 3 1/2 cups red potatoes (about 1 pound)
• 1 tablespoon butter
• 1/2 cup chopped onion
• 6 cups thinly sliced green cabbage (about 1/2 head)
• 1 cup 1% or nonfat milk
• 1 teaspoon salt
• 1/4 teaspoon black pepper

Directions

1. Scrub potatoes, but do not peel. Cut into quarters.
2. Cook potatoes in boiling water or steam until tender, about 15–20 minutes.
3. While the potatoes are cooking, heat the butter in a large skillet over medium-high heat. Add the onion and cook until the onion becomes clear, about 3–5 minutes.
4. Add the cabbage to the skillet, stirring occasionally, until cabbage begins to brown, about 4–6 minutes.
5. Reduce heat to low. Add milk, salt, and pepper.
6. Cover and cook until cabbage is tender, about 6–8 minutes.
7. Drain the potatoes.
8. Add cabbage mixture to the potatoes. Mash with a potato masher or large fork to reach desired texture.
9. Serve warm.

Braised Green Cabbage with Garden Vegetables

Ingredients

• 1 head green cabbage, shredded
• 1 medium onion, chopped
• 1 medium bell pepper, cut into 1/2-inch squares
• 1 teaspoon crushed red pepper flakes (optional)
• 1/2 teaspoon garlic powder
• 1/4 cup olive oil
• 1 cup water or chicken stock
• Salt and pepper to taste

Directions

1. Cut cabbage into quarters and shred thinly.
2. Chop onions and bell pepper and seat aside.
3. Use a large (5-quart) pan with a lid. Heat pan over medium-high for a few seconds, until hot.
4. Add oil to the hot pan, then immediately add onions and bell pepper. Stir for about 1 minute.
5. Add half of the shredded cabbage and stir for another 30 seconds.
6. Add crushed red pepper and garlic powder and continue to cook and stir for another 15 seconds.
7. Add two handfuls of cabbage, stirring for 30 seconds. Then continue to add the remaining cabbage, stirring at 30-second intervals until at the cabbage is in the pan.
8. Add water or chicken stock and cover. Let cook for 10 minutes, stirring occasionally to keep food from sticking. Add more water if necessary.
9. When done, almost all the liquid will have cooked away.