Cabbage

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Cabbages

Cabbage is a versatile leafy vegetable belonging to the Brassica family, which includes broccoli and kale. With over 400 varieties cultivated worldwide, including green, red, Savoy, and Napa, cabbage can be used in a multitude of culinary applications, from salads and slaws to soups and stir-fries. Known for its impressive health benefits, cabbage is rich in vitamins C and K, fiber, and antioxidants. It also contains compounds that may have anti-cancer properties.

Widely cultivated for centuries, cabbage has a rich history in various cuisines around the world, from coleslaws in the United States, Saurkrauts in Germany, to kimchi in Korea.

Here’s the compelling science-backed health data that I’ve found so far. If I’ve made any mistakes please let me know.

Table of Contents

✨Kitchen Tips & Hacks for Cabbage

Easily Core Cabbage: To remove the core cut the cabbage head into quarters. Then place one quarter on a flat side with the other flat side towards your knife with the stem pointing outward. angle your knife so you can cut the prymid core out in one angled slice.

Quick Shredding: For finely shredded cabbage, use a cheese grater, mandoline slicer or pulse it in a food processor.

Soften Cabbage Leaves: If you need to use whole cabbage leaves (like for stuffed cabbage), blanch them in boiling water for about 2-3 minutes to soften, making them easier to roll.

Store Properly: Keep cabbage in your refrigerator, wrapped in a damp paper towel and placed in a plastic bag. This helps maintain moisture and freshness.

Reduce Bitterness: If you find raw cabbage too bitter, soak shredded cabbage in cold water with a tsp of vinegar for about 10-15 minutes. Rinse well and drain before using.

Use the Outer Leaves: Don’t discard the outer leaves. They can be used to line baking dishes, or as wraps for fillings or as cabbage rolls, adding flavor and nutrition.

Enhance Flavor: To boost the flavor of cooked cabbage, add a splash of vinegar or a squeeze of lemon juice just before serving. This brightens the dish and balances the richness.

Preserve Freshness: If you have leftover cabbage, chop it and freeze it for future use in soups, stir-fries, or smoothies. Blanch before freezing for best results.

Quick Pickled Cabbage: For a fast flavor boost, slice cabbage thinly and toss it with equal parts vinegar, water, and a smidgen of ground celery seeds and mustard, plus a bit of your other favorite seasoning (like garlic or chili flakes). Cooking it for just 10-15 minutes to create a quick pickled veg that adds tang to salads, sandwiches, and sides.

Cabbage Ribbons: Use a vegetable peeler to create thin ribbons of cabbage from a cut edge. This method works well for salads, adding a delicate texture and making it easier to mix with other ingredients.

📚NCDs

Cancer

  • “In this review we bring together studies supporting not only the chemopreventive and anticancer properties of [suloraphane] but especially the emerging anti-CSCs effects of this natural product and its potential to be used with conventional antineoplastic drugs in the clinical setting.” https://pubmed.ncbi.nlm.nih.gov/36776295/

Diabetes

  • In a meta-analysis of cohort studies they found that “higher fruit or green leafy vegetables intake is associated with a significantly reduced risk of type 2 diabetes,” and that “relatively high fruit or [green leafy vegetable intake] may still decrease the risk of T2D”
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4225228/

Heart Disease

Leafy Greens (Lettuce, Spinach, Kale, Basil, Chard, Arugula, Cabbage, Bok Choy, etc.)