Energetics of Cabbage: Harmonious Health Benefits
Green Cabbage
Cabbage is the king of the brassica branch of the cruciferous family. This vegetable can be seen in every type of cuisine across the globe from cabbage rolls in Europe to kimchee in Korea. It has also been used as a medicine for centuries. Dutch sailors used sauerkraut to battle scurvy on long voyages and cabbage juice is used in the treatment of peptic ulcers. Every St. Patrick’s Day, many people make corned beef and cabbage without realizing the incredible health benefits of this cruciferous vegetable.
Variations
The cabbage is relative of broccoli, kale, collard greens, Bok Choy, mustard greens, cauliflower, and more. There are 5 main varieties that you can find in stores. The most recognizable is red cabbage, which is reddish-purple color and is super crunchy. Green cabbage tends to have smooth leaves and a softer texture. Savoy cabbage is frilly and ruffled with a yellow-green color, and it tends to be more delicate. Napa (Chinese) cabbage is oblong in shape, pale green ruffled leaves at the tope and white at the bottom, and a very soft but hardy texture. Bok Choy is the fifth variety, but its so delicious that it gets its own blog.
Red, Green, and Napa cabbages are found throughout the year, but are best between late July to October. Savoy cabbage is harder to find in stores and tends to be available September to December.
Red/Purple Cabbage
How to Choose and Store
When choosing the best cabbage look for firm heads that feel heavier than they look. The leaves should be free of cracks, bruises, or blemishes. Avoid pre-cut or shredded cabbage, as it starts to lose its vitamin c content when once cut.
Cabbage lasts about 10 days in the refrigerator after being cut and up to 2 months if whole. When storing a cut head, wrap it tightly in plastic wrap to keep out any moisture and for the same reason do not wash cabbage before storing. After wrapping it up, store in the coldest portion of your fridge.
Nutrition
Cabbage is a rich source of the antioxidant vitamin C. They actually contain more vitamin C than oranges. The anthocyanins in red cabbage have excellent anti-inflammatory properties and all cabbages have polyphenols that provide some anti-inflammatory benefits. Its outer leaves have high concentrations of vitamin E and more calcium than the inner leaves. Cabbage is unique for its rich supply of glucosinolates, which have special detox and anti-cancer properties. Glucosinolates are also found in turnips, watercress, and radishes. The anti-oxidant capacity, excellent anti-inflammatory properties with the many glucosinolates make this an excellent cancer preventative food, especially breast, colon, bladder, and prostate cancers. Cabbage has been used for a long time in the treatment of peptic ulcers, but newer studies have shown that cabbage is great for the whole digestive system thanks to the glucosinates and the amino acid glutamine. Cabbage (especially when steamed) is super good at lowering cholesterol, as it helps in the signaling of bile salt production (bile is made from cholesterol, so it can naturally lower cholesterol by consuming directly from body). We strongly warn against boiling it, as it will minimize cabbage’s nutritional value.
A note on color variations: Diversification of color options is ideal, as red and green cabbage provide different phytonutrient benefits that complement one another.
Napa Cabbage
Energetics
Round headed cabbage are warm in temperature and the taste is sweet and pungent, but Napa cabbage is actually cool in temperature and sweet flavor.
Round headed cabbage are very moistening for the digestive tract, helping with digestive issues and even constipation. It has been used to treat the common cold, whooping cough, mental depression, irritability, inflammatory disorders (arthritis, varicose veins, etc). and skin issues (beautifying the skin, treating frostbite, and eruptions like ulcers). To treat skin issues, use a combination of ingestion and a poultice on the area of concern.
Napa Cabbage is best for inflammatory disorders, any issues with yellow mucus discharge, and any other heat signs. It also helps to aid digestion and treat consitpation.
Crunchy Chinese Coleslaw
This recipe was taught long ago to us by a friend. It is delicious and nutritious. We couldn’t get enough! This is an easy recipe for any get-together and is a great way to incorporate raw cabbage into your diet.
Ingredients
4 c. green cabbage, finely chopped
3 green onions, chopped
2 tbsp. sesame seeds
2 tbsp. slivered almonds
1/2 pkg. ramen noodles, raw and crushed. (Note: We highly recommend buying organic ingredients, especially ramen noodles. Do NOT use ramen packages available in conventional grocery stores, as they are loaded with potentially harmful additives. You can find higher quality ramen in Asian markets or health food stores.)
Dressing:
3/4 c. sesame oil
1/2 c. cooking oil of your choice
1/4 c. turbinado (or raw) sugar (or your favorite sweetener, to taste)
1/4 c. soy sauce
5 tbsp. rice vinegar
1 tbsp. black pepper
Preparation
Brown sesame seed, almonds, and noodles in cooking oil of your choice or toast in the oven. Each item must be done separately due to the fact they all have different browning temperatures. Mix above ingredients together, and dress with the following dressing.
Mix soy sauce, vinegar, and sugar together in a small saucepan. Whisk in 1/2 cup oil and boil 1 minute, whisking all of the time (mixture will foam). Remove from heat and whisk in sesame oil. Cool and pour over the above ingredients. Chill until serving time.
Depending on the size of the head of cabbage this recipe will fill a large 2 to 4-quart bowl.
Sources
“Glucosinolates (Goitrogenic Glycosides),” Cornell University Department of Animal Science. http://www.ansci.cornell.edu/plants/toxicagents/glucosin.html
Mateljan, George. The World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eating. George Mateljan Foundation: Seattle, 2007. Print.
Pitchford, Paul. Healing with Whole Foods: Oriental Traditions and Modern Nutrition. North Atlantic Books: Berkeley, 1993. Print.