Tara Parker-Pope, author of the “Well” blog at The New York Times, posted an entry June 30, 2008 titled “The 11 Best Foods You Aren’t Eating.” I admit I was a little smug when I discovered that of the 11 “super foods” she listed, I was regularly eating more than half, and at least occasionally eating all but one. (Only sardines remained, and I am admittedly ambivalent toward trying them.) I was surprised to find, however, that cabbage was on this list. As it turns out, cabbage has been shown to have a whole host of healthful properties, some even that fight cancer.
There is a reason the blog entry was titled “The 11 Best Foods You Aren’t Eating:” The list included beets, swiss chard, pumpkin seeds, turmeric and, as mentioned previously, sardines, none of which are common American fare. Aside from cinnamon, cabbage seemed to be the food least likely to offend finicky palates. Yet apart from frightening fad diets of cabbage soup for all meals, or mayonnaise-drowned coleslaw at the occasional barbecue, my impression is that cabbage isn’t a food that regularly finds its way onto American plates. Rarely do you meet someone who claims that cabbage is her favorite food — far more commonly you meet people who complain that it smells bad or makes them gassy.
Now, I certainly wouldn’t go so far as to suggest that cabbage is my favorite food — truth be told, I don’t actually have a favorite food. But cabbage has proven itself to be an extremely versatile part of my diet. Even better, it’s inexpensive, and will keep for quite a long time if refrigerated.
So what, exactly, can you do with cabbage? One of the quickest and easiest ways I’ve found to enjoy cabbage is lightly steamed with salt and pepper. What could be easier? I just peel off some leaves, rinse them and then slice them into long, thin strips while the water in the steamer comes to a boil. Once the water is steaming, I put the covered steam basket full of sliced cabbage on top. The health benefits, as with many vegetables, decrease the longer the cabbage is cooked, so I don’t recommend steaming for more than five minutes. Personally, I like cabbage to retain a little crunch, but wilt just enough that it almost resembles an al dente noodle. Sometimes I drizzle a little olive oil on it, other times I season it with some sesame oil and rice vinegar, but it’s always simple, and always satisfying.
Stir-fried cabbage with rice is another favorite of mine. I happen to like a spicy garlic sauce with it, but the flavor of cabbage is light enough that it would probably pair well with a wide variety of sauces. If you use a store-bought stir-fry sauce, this method is extremely quick and simple. I start the rice about half an hour beforehand so that it’s ready when the cabbage is. I cut the cabbage the same way as when I steam it — it’s much easier to manage with chopsticks that way! — and heat the pan (or wok, if you have one) over medium heat with a little canola oil. Once the pan is hot, I toss in the cabbage and keep it moving with a wooden spatula so that it doesn’t scorch. Once the thinner pieces start to appear translucent, I turn down the heat and add the sauce. I then let it all simmer for another minute or two, stirring occasionally, being careful not to overcook the cabbage. Spoon it over some rice in a bowl and you’re set!
If you like cabbage raw, I highly recommend it in lieu of lettuce on sandwiches or chopped up and added to salads. Red cabbage is always a fun addition because of its brilliant purple color — that color also happens to be a natural pH indicator, so if you steam it, it will bleed some of that purple and turn the water exciting colors depending on the pH of the water. So whether you’re eating it, or just doing science experiments in your kitchen, the humble head of cabbage has a lot to offer.
Sarah’s column runs biweekly Wednesdays. She can be reached at s.brummett@cavalierdaily.com.
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