Market Fresh Finds: Crisp, colorful cabbage cropping up in local markets

It’s that time of year when fresh, locally grown cabbage starts appearing in local farmers markets and in everyone’s gardens. This amazing vegetable is not only a virtual virtuoso in the health world, it’s also the second most-affordable vegetable (the potato is first) to buy according to the USDA.

Rich in antioxidants, 1 cup of raw, chopped green cabbage has only 22 calories, and its outstanding nutrient profile includes vitamins K and vitamin C, B vitamins, manganese, dietary fiber, potassium, selenium, iron, protein — the list goes on and on. Studies have shown that eating cabbage may lower the risk of certain diseases such as heart disease, diabetes and some cancers, improve digestion, combat inflammation and is good for your bones. Boost all these benefits by using red or purple cabbage instead of green, which doubles or even triples the vitamins and antioxidants.

This cool-season leafy vegetable belongs to the “Brassica” family, which includes Brussels sprouts, cauliflower, broccoli, bok choy and kale. The head type of cabbage of today first appeared during Roman times and spread throughout Europe, becoming a prominent part of European cuisine by the middle ages. It was brought to the Americas around the mid-1500s and today is one of the most widely cultivated crops in the world, which makes it available year-round.

Cabbages come in a variety of shapes and colors, including red, purple, white and green, and its leaves can be smooth or crinkled. When choosing a cabbage, pick one that is firm and dense with shiny, crisp, colorful leaves free of cracks, bruises and blemishes. A large head of cabbage typically has a milder flavor than small heads, and all cabbage is sweeter when picked after the first frost. Keep your unwashed cabbage whole in a plastic bag in your refrigerator until you’re ready to use it. If you need to store a partial head of cabbage, wrap it tightly in plastic wrap.

Cabbage is more than just coleslaw and is easy to add to your diet. It can be eaten raw, pickled, fermented, steamed, stewed, sauteed or braised. Add it sliced or grated to vegetable salads, add it to your sandwiches, tacos and wraps or soups and stews. Or try your hand at making sauerkraut. Fresh sauerkraut is truly amazing and can even be made in small batches in a quart jar.

One of my favorite ways to cook cabbage, other than throwing it in soup, is to roast it. Preheat your oven to 450 degrees and cut cabbage into wedges. Brush with olive oil and sprinkle with sea salt, freshly ground black pepper and garlic powder or granules. Roast for 15 minutes on baking sheet, flip over and roast for about another 15 minutes or until browned with perhaps a little char in places. Serve as is or with some freshly squeezed lemon juice on the top. Another idea is to lightly saute it in vegetable broth with garlic.

Vicki Ivy is a Clark County WSU Extension Master Food Preserver. For additional recipes, food preservation and food safety information, visit https://extension.wsu.edu/clark/?p=1134. Have questions? Call MFP Helpline: 564-397-5366.