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The Humble Cabbage and its Health Benefits

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The Humble Cabbage and its Health Benefits
5 September 2023, 10:26

The humble cabbage is a member of a family of vegetables categorised as brassicas, they are believed to have been domesticated in the cradle of civilisation the Middle East, probably the food basket of the age more than 3000-4000years ago, in the region of today’s Iran. There are many different types of cabbages which include Chinese Pak Choy, kale, red, green and white also curly leaf through to brussel sprouts, broccoli and cauliflower; most veggie stores will stock a selection maybe 10 different brassicas.

The cabbage was very likely transported from the Middle East to Cornwall the home of tin mining during the Bronze Age, then from Cornwall to Europe is a likely progression and the transportation of European kale varieties back to the Middle East is suggested in the DNA and developing history of modern day brassicas.

Currently China and India are the largest producers of brassicas, China produces approximately 46% and India 13%, Russia and South Korea grow around 4%, the Ukraine 2.5% and the United States around ½%.

Cabbages in their various forms are used in stir fries, curries, and preserved dishes like sauerkraut, pickles, salads, soups and coleslaws; over the years cabbages have developed into a popular key ingredient in many countries cuisines.

Health Benefits of Cabbage

It’s easy to see how cabbage has become a key ingredient in many countries diets; cabbage contains 24% calories, 1% protein, 2% fibre, 4% calcium, 4% potassium, 4% magnesium and 7% manganese, 10% folate also vitamin C and K, vitamin A, B6, folate, riboflavin, iron and micro nutrients; cabbage is a natural anti-inflammatory as it contains powerful antioxidants.

 

“I’m writing a book; so far I’ve got the page numbers done”

 

Stir-fried Cabbage and Carrots – Serves 4

StirFriedCabbage

Ingredients

  • 1-2-inch piece of ginger root minced
  • 2 garlic cloves crushed
  • 2 teaspoons sambal oelek (optional) this is a hot sauce can substitute with other hot sauce if using to suit taste
  • 6 cups cabbage shredded
  • 2 cups carrots shredded
  • ½ teaspoon salt
  • 2 tablespoons rice vinegar
  • 2 tablespoons low-sodium soy sauce
  • 4 green onions thinly sliced, tops and bottoms
  • 1 tablespoon toasted sesame oil
  • Black roasted sesame seeds and chopped coriander for garnish

Method

Heat a deep frying pan or wok over medium heat and grease with cooking oil. Add ginger, garlic and sambal oelek and cook for 30 seconds to release flavours.

Add shredded cabbage, carrots, and salt to pan, sauté until slightly wilted, 7-9 minutes.

Add the rice vinegar, soy sauce, scallions and sesame oil, sauté 1 minute.

Serve warm garnished with sesame seeds and coriander.