1.This document is FCS8676, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Exte nsion Service, Institute of Food and Agricultural Sciences, University of Florida. Publication date: July 2002. Reviewed by Isabel Valentn-Oquendo, MS, RD, LD/N. Please visit the EDIS Web site at http://edis.ifas.ufl.eduThe Institute of Food and Agricultural Sciences is an equal opportunity/affirmative action employer authorized to provide resea rch, educati onal information and other services only to individuals and institutions that function without regard to race, color, sex, age, handicap, or national origin. For information on obtaining other extension publications, contact your county Cooperative Extension Servi ce office. Florida Cooperative Extension Service / Institute of Food and Agricultural Sciences / University of Florida / Christine Taylor Waddill, Dean 2.Jennifer Hillan, MSH, RD, LD/N, Coordinator, Educational/Training Programs, Department of Family, Youth and Community Science s, Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, 32611. FCS8676Florida Fresh: Cabbag e1Jennifer Hillan2You can buy delicious fruits and vegetables at farmers markets. You can also ask the person who grew it how to eat it! Because the produce is locally grown, it s fresh and costs less than at the supermarket. Enjoy some of your favorites or try something new! To find a farmers market in your area, call your county Extension office or visit the Florida Department of Agriculture s web site: www.fl-ag.com/farmmkt/city.htm.History and FactsAncient Greeks and Romans believed cabbage could curealmost any illness. Cabbage, broccoli, and Brussels sprouts arecruciferous vegetables. Theyhave chemical compoundsthat may help prevent certaintypes of cancer. Adding vinegar or a piece of bread to cabbage while it s cooking may reduce theodor. One cup of chopped, raw cabbage gives us about one-third (30%) of the vitamin Cwe need each day!AvailabilityNovember through JuneSelectionChoose cabbage that is even-colored and heavy for its size,with fresh, crisp leaves. Avoid discolored, wilted, orblemished cabbage.StorageLoosely cover unwashed, uncut cabbage in plastic wrap.Store in the refrigerator crisper for one to two weeks. Cutcabbage should be tightly covered and used within two days.Uses & Preparation Rinse cabbage and remove outer leaves before using. Raw andcooked cabbage is popular in many dishes, including soups,coleslaw, and corned beef and cabbage. To keep the most nutrients and reduce the odor, microwave, steam, or stir fry cabbage until it s just tender.
F lorida Fresh: Cabbage Page 2 July 2002What are Organically Grown Foods?Organically grown means that a food was grown without synthetic (man-made) pesticides or fertilizers. Natural pesticides and fertilizers were used instead. Organic andnon-organic foods are similar in taste and nutritional value.However, organic foods usually cost more. Nutrient Facts Excellent source of vitamin C Good source of folateand fiber Fat and cholesterol free Oriental Cabbage SaladServes 6 1 head cabbage, rinsed and shredded 1 tomato, rinsed and chopped1 bunch green onions, rinsed and chopped1 (12 oz.) can whole kernel sweet corn, drained1 (3 oz.) package ramen noodles, crushed cup sunflower seeds or chopped peanuts cup vegetable oil 3 tablespoons sugar3 tablespoons white vinegar Add first six ingredients to large bowl. In small bowl, mix oil, sugar, vinegar, and noodle flavoring packet.Pour dressing over salad, toss, and serve immediately. Super ColeslawServes 4 head cabbage, rinsed and shredded 1 large carrot, rinsed and shredded 2 small apples, rinsed and chopped cup raisins 2 tablespoons fat free yogurt 2 tablespoons lowfat mayonnaisedash vinegar Combine all ingredients in large bowl and chill before serving.Source: Produce for Better Health Foundation/Polyps Prevention Trial Chicken Stir FryServes 4 2 chicken breasts, skin and bones removed, cut into small pieces 1 teaspoon vegetable oil1 head cabbage, rinsed and torn into small pieces1 small onion, chopped1 tablespoon cornstarch2 tablespoons fresh ginger, grated2 cloves garlic, minced cup water 1 tablespoon soy sauce2 cups rice, cooked according to package directions Heat oil and chicken in frypan over medium heat. Turn chicken constantly, and cook until chicken is no longer pink inside. Add cabbage and onions; stir-fry until cabbage is tender-crisp (about 2 minutes). Mix remaining ingredients (except rice) in small bowl; then add tochicken mixture. Cook and stir until liquid is thickened (about 1 minute). Serve over rice.