Tahoe Truckee Unified School District February Harvest of the Month: Cabbage
Special to the Sun
TAHOE/TRUCKEE, Calif. and#8212; Ancient Greeks and Romans believed that cabbage had great healing properties and could cure any kind of disease or illness. Egyptian Pharaohs believed that consuming cabbage gave them freedom to drink more alcoholic beverages. Captain Cook swore by the healing properties of Sauerkraut, not only to prevent scurvy, but also as a compress for wounded soldiers. And letand#8217;s not forget the dramatic claims for the Cabbage Soup Diet and#8212; lose 10 pounds in seven days! Even though cabbages may not be able to live up to all of their lore, they are a nutrient-rich vegetable we should eat more often.
Cabbages are cruciferous vegetables that contain phytochemicals with possible anti-cancer properties. These compounds act as antioxidants that help protect cells from damage. Other cruciferous vegetables include: broccoli, cauliflower, bok choy, Brussels sprouts, collard greens, kale, Swiss chard, and turnips. You can also count on cabbage to protect your heart and help you lower your cholesterol. The fiber in cruciferous vegetables binds bile acids in your intestines which ultimately helps your body get rid of cholesterol. Cabbages are also an excellent source of Vitamin C and Vitamin K, important for supporting your immune system, keeping your healthy skin, and promoting healthy blood clotting. Red cabbage is a great source of Vitamin A, important for healthy vision.
Cabbages are a cold weather crop and, although they are available year round, their peak season is late fall through winter. Choose cabbage heads that are firm and dense with shiny, crisp, colorful leaves. Avoid buying precut or shredded cabbage because once it is cut, it begins to lose its valuable Vitamin C content. Whole cabbage can be stored in a plastic bag in the crisper drawer for up to two weeks.
Tahoe Truckee Unified School District elementary school students will be tasting cabbages in the classroom this month as part of the Harvest of the Month program. Nutrient rich cruciferous vegetables, like cabbage, should be included in your diet at least two-three times per week. Try some to include more cabbage in the weekly meals for you and your family.
Eat your cabbage
and#8226; Make and#8220;rainbowand#8221; coleslaw by mixing green and red cabbage and shredded carrots.
and#8226; Saute shredded cabbage in about 5 tablespoons of broth (vegetable or chicken) in a cover skillet for about 5-7 minutes. Toss with a little olive oil, lemon juice, salt, and pepper.
and#8226; Add cabbage to soups and stews
and#8226; Use shredded cabbage in tacos instead of shredded lettuce
and#8226; Make a Chinese chicken salad with Napa cabbage
and#8226; Complementary herbs for cabbage include: celery seed, mustard seed, nutmeg, savory, tarragon, garlic, dill weed, ginger, and thyme
and#8212;-Maria Martin, MPH, RD is a member of the Nutrition Coalition and a Wellness Dietitian. The Nutrition Coalition is funded and supported by the Tahoe Forest Health System through the Tahoe Center for Health and Sports Performance. Call 530-587-3769, ext. 7126 or email@example.com
Julia Walter is the Executive Chef at the River Ranch Lodge and Restaurant. A graduate of Johnson and Wales Culinary School, Julia strives to incorporate seasonal and healthy ingredients in her style of cooking.- Please enjoy Juliaand#8217;s recipe for Cabbage Salad! This tasty and creative salad is packed with nutrition and makes a great addition to roast chicken, grilled meats, or fish.
Red, Green and Napa Cabbage Salad
1 cup red cabbage, thinly sliced
1 cup green cabbage, thinly sliced
1 cup Napa cabbage, thinly sliced
1 apple, peeled and sliced
1 pear, peeled and sliced
1/4 cup dried cranberries
1/4 cup toasted almonds
1/4 cup crumbled goat cheese
2 Tbls. apple cider
1 Tbls. apple cider vinegar
1 tsp. dijon mustard
1/4 cup olive oil
1. Combine apple cider, vinegar and dijon mustard
2. Slowly drizzle in olive oil. Season with salt and pepper
3. Combine-three cabbages, apple, pear and dried fruit in large bowl.
4. Add the dressing
5. Garnish with toasted nuts and goat cheese.