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January Veggie of the Month: Cabbage

The January Veggie of the Month is Cabbage

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

Let’s Get Cooking

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.

For more creative cabbage-based recipes visit MyPlate Kitchen! With so many possibilities, like Sweet and Sour Cabbage, Cabbage Roll Casserole, and Turkey Stuffed Cabbage you’re sure to find something that is tasty for the whole family!

Fact Check: SDSU Extension, MyPlate Kitchen, SDSU Extension, How to Grow It

Download the Lesson Plan
Explore more Fruits & Veggies of the Month!

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!