The Impressive Health Benefits of Cabbage

Despite its impressive nutrient content, cabbage is often overlooked.

While it may look a lot like lettuce, it actually belongs to the Brassica genus of vegetables, which includes broccoli, cauliflower and kale.

There are over 400 different varieties of cabbage grown throughout the world, from round to conical in shape; with flat or curly, tight, or loose leaves; and in green, white, red, and purple colors. Out of the hundreds of varieties, however, only a few make their way to the Canadian grocery store produce section, those being the green, red (or purple), Savoy, and Napa cabbage varieties.

Green Cabbage

Looking similar to a head of iceberg lettuce, green cabbage is the most common variety. The outer leaves range from dark to pale green while the inside is pale green or white. When raw, its texture is somewhat rubbery and its flavor kind of peppery but once cooked, the green cabbage softens and takes on a sweeter taste. You want to choose heads that are heavy in the hand and with tightly bound leaves. Before using, discard the outer wilted leaves.

Green cabbage can be eaten raw when sliced thinly as in coleslaw, or it can be added to stir-fries, casseroles or soups. Of course, this is the cabbage we are all familiar with when it comes to cabbage rolls.

Red or Purple Cabbage

Red or purple cabbages take longer to mature, so these types are generally not as tender as green or white varieties. Most often, pickled raw shredded red cabbage makes a striking addition to coleslaw and traditional salads. Red cabbage can be used interchangeably in most standard cabbage recipes, but be aware that the color will leach into any other ingredients.

Savoy Cabbage

Savoy cabbage, originating in Italy, has deep green crinkly leaves and is considered the most tender and sweet. The head is less compact, due to the wrinkled leaves, but looks similar to green cabbage. It is the better choice for stuffed cabbage since the leaves are more pliable and stand up to longer cooking times, but is also great raw in coleslaw.

Napa Cabbage

Called Chinese cabbage (although its name comes from the Japanese word “nappa”), this yellow-green, oblong head has frilly leaves and crisp, thick stems. One of the milder flavored cabbages, Napa can be eaten raw or cooked and is softer and sweeter than the other varieties. 

Choosing Cabbage – Look for brightly colored leaves with crisp, moist looking edges, fresh looking cut ends without browning and heads that feel heavy for their size. Any yellowing leaves, bruised leaves, or mushiness (or even potential mushiness) anywhere? Leave it at the market.

Storing Cabbage – Head cabbages (green, red, Savoy) are storage vegetables that last a remarkably long time on the stalk before they are harvested. Once harvested, keep them well chilled, loosely wrapped in plastic, and they will last up to two weeks.

Preparing Cabbage – Instead of washing head cabbage, you can just remove and discard the first layer of tougher, dirty leaves. Bunched cabbage, like Napa, can be chopped or have their leaves separates and then rinsed clean. Cut out and discard the tough core of the head cabbage. The easiest way to do this is to halve or quarter the cabbage first and then cut out the core. Chop or slice the leaves as you like.