INGREDIENT SPOTLIGHT
More than just the main event in your average raw slaw, cabbage is a cost- effective and versatile leafy green that’s great in roasted, fermented and braised dishes, too.
Three ways to enjoy cabbage: roasted, fermented and braised
Did You Know?
Derived from the French word caboche, meaning “head,” the term cabbage refers to the winter veggie’s round noggin-shaped appearance. When purchasing a cabbage, look for one that is heavy for its size and has crisp, tightly furled and brightly coloured leaves—a cabbage that’s been stored for too long will tend to lose its pigment and turn white. When the leaves are separated from the head, they begin to lose their vitamin C, so to maximize nutritional value and flavour, tightly wrap the whole thing and refrigerate for up to one week.
CHORIZO AND CABBAGE SOU P
In Dutch oven or large heavy-bottomed saucepan, heat 2 tsp olive oil over mediumhigh heat; cook 315 g dry-cured chorizo sausages, halved lengthwise and thinly sliced crosswise, stirring often, until crisp, about 5 minutes. Using slotted spoon, transfer to plate; set aside. In same pan, stir-fry quarter head green cabbage, thinly sliced, and 1 tsp caraway seeds over medium-high heat until cabbage is tendercrisp, about 2 minutes. Scrape into small bowl; set aside. In same pan, bring 2 large sweet potatoes, peeled and cubed; 1 can (540 ml) navy beans, drained and rinsed; 4 cups sodium-reduced chicken broth; and 3 cups water to boil. Reduce heat to medium, partially cover and simmer until sweet potatoes are tender, 12 to 15 minutes. Ladle 2 cups of the soup into blender and purée until smooth; return to pan. Stir in sausages, cabbage mixture and 1 tsp chopped fresh thyme; cook over medium heat, stirring occasionally, until warmed through, about 5 minutes. Makes 6 to 8 servings.
PER EACH OF
8 SERVINGS: about 335 cal, 18 g pro, 18 g total fat (7 g sat. fat), 26 g carb (5 g dietary fibre, 5 g sugar), 45 mg chol, 1,106 mg sodium, 558 mg potassium. % RDI: 6% calcium, 14% iron, 95% vit A, 24% vit C, 18% folate.
ROASTED CAB BAG E WEDGE S W ITH BUFFALO SAUCE
Cut half head green cabbage into 4 wedges; arrange on rimmed baking sheet. Brush cabbage all over and between leaves with 2 tbsp olive oil. Sprinkle with ½ tsp kosher salt. Let stand for 1 hour. Place cast-iron skillet in oven; heat to 450°F. Transfer cabbage to skillet; roast, gently turning once, until tender, about 30 minutes. In blender, purée together 3 tbsp each crumbled blue cheese and 2% plain Greek yogurt, 2 tbsp cayenne pepper sauce (such as Frank’s Redhot Original), 2 tbsp buttermilk and ¼ tsp granulated sugar until smooth; drizzle over cabbage. Sprinkle with 1 tbsp crumbled blue cheese. Makes 4 servings.
PER SERVING: about 129 cal, 4 g pro, 10 g total fat (3 g sat. fat), 7 g carb (2 g dietary fibre, 5 g sugar), 7 mg chol, 644 mg sodium, 170 mg potassium. % RDI: 11% calcium, 2% iron, 5% vit A, 42% vit C, 13% folate.
HOMEMADE KIM CHI
Cut 1 large head napa cabbage lengthwise into quarters; remove and discard core. Cut cabbage crosswise into 2-inch wide ribbons; place in large bowl. Sprinkle with 5 tbsp kosher salt; cover with 2 cups water. Let stand until cabbage is very limp, at least 8 hours. Drain and rinse thoroughly; gently squeeze out excess liquid. In clean bowl, combine cabbage and half small daikon, trimmed, peeled and julienned; set aside. In small saucepan, whisk 3 tbsp sweet rice flour or all-purpose flour with 1 cup water. Cook over medium heat, stirring often, until thickened, about 5 minutes. In food processor, purée 4 green onions, coarsely chopped; 4 cloves garlic, smashed; half red apple, peeled, cored and coarsely chopped; 1 tbsp grated fresh ginger; and 2 tsp shrimp paste until evenly mixed. Pulse in flour paste, ¼ cup Korean red pepper powder (gochugaru), 1½ tbsp granulated sugar and 1 tsp fish sauce. Scrape over top of cabbage mixture; using hands, mix until vegetables are well coated. Pack into 3 hot (sterilized) 2-cup canning jars. Cover with lids; screw on bands. Let stand at room temperature until bubbly, about 24 hours. After 1 day, open jars to let gases escape; reseal and refrigerate for at least 48 hours. For best flavour, serve after 1 week and consume within 1 month. Makes about 6 cups.
PER ¼ CUP: about 26 cal, 1 g pro, trace total fat (trace sat. fat), 6 g carb (1 g dietary fibre, 2 g sugar), 1 mg chol, 556 mg sodium, 187 mg potassium. % RDI: 3% calcium, 2% iron, 6% vit A, 27% vit C, 22% folate.