Cabbage

By: Marie Morud

What does Babe Ruth, hailed as one of the greatest sports heroes in American culture and considered by many to be the greatest baseball player of all time, have to do with cabbage? While doing research for this newsletter, I came across an interesting tidbit of information that I must share with you…

Baseball uniforms made of wool were the norm in Babe Ruth’s day, and overheating was a common problem for players. To keep himself cool, Ruth turned to cabbage leaves! He kept them on ice in the dugout, and every two innings would place a fresh, cold leaf on his head inside his baseball cap. With a natural ability to retain moisture, cabbage leaves make for a creative cooling device!

First brought to America by French explorer Jacques Cartier in 1542, cabbage is one of the oldest vegetables known to be grown, going back some 4000 years. Cabbage is a cruciferous vegetable, part of the Brassica family along with arugula, bok choy, Brussels sprouts, cauliflower, kale, radish, and turnips. These vegetables have been called “superfoods” due to the phytonutrients they contain. Phytonutrients are plant-based compounds that may help reduce inflammation and the risk of certain cancers. Cabbage is also a source of several vitamins and minerals. Insoluble fiber aids in digestion. Vitamin A helps keep your skin and eyes healthy. Vitamin C is great for immunity, skin health and healing. Vitamin K is important for blood clotting. And folate is important for cell health, especially during pregnancy.

Cabbage is readily available in 3 different varieties: red, green, and savoy. Red cabbage takes on a purple coloring with white veins. Green varieties are the most common and come in varying shades of green. And savoy cabbage has ruffled leaves in a yellow-green color. Cabbage is in season in North Iowa beginning in late summer, and lasting well into the cooler fall months.

When choosing a cabbage, look for crisp, shiny, colorful leaves that are free of any cracks or insect damage. Leaves should be firmly packed together and the head should feel heavy for its size. Avoid purchasing pre-cut cabbage, as once it is rinsed and cut, leaves quickly begin to lose their vitamin C. Store your cabbage wrapped in plastic in the refrigerator for up to 1 week. Once you are ready to use your cabbage, remove any wilted, discolored, or thick outer leaves, then cut it into quarters and rinse under cool running water. This is especially important with cabbage, as leafy greens can often carry harmful bacteria that can lead to foodborne illnesses. Run a small knife around the core to remove it.

Cabbage has a multitude of uses, and may be prepared by steaming, baking, or simply eaten raw. Thin slices are a great addition to pasta sauces, or will add a nice crunch to salads, soups, wraps, and sandwiches. Cooked cabbage is also delicious in soup, stew, and stir fry. The next time you are in need of a little something extra in your soup, stew, or salad (or if you need to cool down at a baseball game) reach for a head of delicious and nutritious cabbage!

Students enjoyed coleslaw at school this month. Bacon and Cabbage Skillet is another delicious way to enjoy this season. Use local cabbage, onions, and bacon to create this savory side dish. Great for holidays, or any time you need a comfort-food dinner. Ingredients with an asterisk (*) are available seasonally right here in North Iowa!

Bacon and Cabbage Skillet

Ingredients

· 6 oz bacon*

· 2 tbsp bacon fat*

· 1 onion* sliced into half-moons

· ½ cabbage* ½ medium head of green cabbage, core removed, sliced into ½-inch thick ribbons

· 6 cloves garlic* minced

· ½ tsp sea salt

· ¼ tsp black pepper

Instructions

1. Heat a large cast-iron or nonstick skillet over medium-high heat. When hot, add bacon slices. When shrunken in size, flip and continue cooking until done to your liking. Transfer to a paper towel-lined plate and drain pan grease into a heat proof container.

2. Reduce heat to medium-low. Add back 2 tbsp bacon grease. Add onions and cabbage. It might look over-full, but put the lid on top anyway. Let it cook down until the lid settles onto the pan, about 4-5 minutes.

3. Remove the lid and give the mixture a good stir. Increase heat to medium, and cook until cabbage is soft and translucent, about 8 more minutes.

4. Turn off heat. Add garlic, salt, and pepper, stirring to combine and letting it cook for another minute

5. Crumble or chop the bacon and fold it into the cabbage. Add more salt and pepper to taste

Mexican Slaw and Asian Slaw Taste Test at CLHS

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