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Cabbage

Cabbage is a good source of Thiamin, Calcium, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate and Manganese.It may be helpful in the prevention of breast ad prostate cancer as well as heart disease. It may be helpful in the treatment of bacterial infections, peptic ulcer and, due to its anti-inflammatory properties; it can help relieve the pain of mastitis and engorged breasts during breast-feeding It can also be used externally to relieve an inflamed area on the skin simply by applying crushed leaves.
("An Endless Harvest" by Betty Levine)

STORAGE   Your solid green or red cabbage will keep several weeks in your refrigerator in a plastic bag with holes so moisture does not accumulate. Moisture will cause them to rot. Savoy cabbage will not keep as well and should be used within two weeks.

MORE ABOUT CABBAGE
from The Ayurvedic Cookbook, by Amadea Morningstar
The cabbage family is one group of vegetables truly best avoided by Vata, as it is cold and heavy.  Like beans, it takes energy and fire to digest.  Its members include cabbage, broccoli, cauliflower, Brussels sprouts, kohlrabi, and kale.  Rutabagas and turnips are distant cousins. Of these, simple steamed broccoli fares best in most digestive tracts, being the lightest and easiest to handle, as well as the richest in victims A and C.  If Vata ventures into cabbage culinary experiments, it is wisest to take it cooked and well-spiced rather than raw. A few Kaphas will find the cabbage family goitrogenic, that is slowing to their thyroids.  But most Kaphas and Pittas will find them beneficial, with the added advantage of a cancer preventive action.

From Ayurvedic Cookbook for Self-Healing by Usha Lad & Dr. Vasant Lad
Cabbage is bitter, astringent, cooling and pungent.  It is light, digestive and kindles gastric fire. Due to the binding and dry qualities, it can cause constipation and gas.  Medicinal uses:  it acts as a mild diuretic.


SIMPLE FROM SCRATCH  Saute chopped cabbage in olive oil.  Season with salt, pepper, and soy sauce. 

 

RECIPES FROM MEMBERS (can request a Word document for easy printing):


 RAW - Cabbage salads

COOKED - Cabbage dishes

ABOUT CABBAGE – an Ayurvedic perspective (at the end)

 

RAW Cabbage, Salads

 

Napa (Chinese) cabbage is particularly good for salad or slaw as it wilts easily with a little vinegar dressing.  Let sit for a while for softness and digestibility. 

Cut lengthwise into long pieces an inch or two wide; then cut crosswise very thinly from the crinkly top end and julienne type strips from the thicker bottom end. Can also shred the thicker end on a grater.

Add salt and vinegar/oil dressing.  Toss and let stand a few hours or overnight.

Get creative with additions to vary this each time:

Ø  grated apple and carrots

Ø  cooked potato and/or beets in thin slices or wedges, or Cooked sweet potato slices

Ø  more traditional and hearty potato salad with half potatoes, half cabbage, peas, corn or green/red pepper strips from the freezer, mayonnaise dressing.

Ø  add colorful soft winter greens like mesculin mix for rich flavor and color.

Ø  Can always add hard boiled egg wedges, roasted or raw sunflower or pumpkin or sesame seeds, peanuts or pineapple pieces!

 

Tahini dressing is also very nice: 

½ cup tahini, ¼ cup lemon juice, 1/4 cup sesame oil, ¼ cup other oil, ¼ cup soy sauce/tamari/shoyu, dash of hot pepper sauce or cayenne; 1 tsp dried dill weed

¼ cup water or to desired consistency.  Makes 1 ½ cups.  Can add 3 Tbsp sesame seeds, toasted in dry skilled or hot over several minutes tossing oven. 

 

Cole Slaw or Root Slaw
from Durga
with cabbage and/or the roots we get in winter: beets, carrots, kohlrabi, rutabaga. This is a delicious way to get the tremendous nutrition of roots, with the added benefit of them being RAW in a digestible form—the raw honey, spices and vinegar of the mayonnaise help to pre-digest the veggies, with enough healthy fats that even Vatas like me can enjoy this wonderful dish. Stores excellently: tightly covered in saran wrap in a glass container in fridge, I make a big batch and have some with lunch daily for 10 days.

*You MUST let this sit for at least three hours after making—preferably overnight—to get the pre-digestive benefits. * (The flavor and texture will be much better too.)

 

Shred 1 med head green or purple cabbage into large bowl.

OR use 1/4 or ½ a head cabbage, or none at all, combining with any or all of the following roots: kohlrabi, carrots, beets, rutabaga, turnip, celeriac, etc, keeping in mind that the proportions of mayo and spices are for the volume equivalent of one head cabbage.

Optional but delicious is to include half an inch of raw ginger root, to give it zip and added health benefits.

 

Hand grated I find to be the best tasting and most digestible but if your food processor has good grater attachments, that works too

 

Blend in well:

½ qt mayo

2 tsp celery seed

3 T sugar

2 Tsp salt

1 chopped green bell pepper (yes, orange and red pepper have more vitamins, but, the slight bitterness of the green sets off the other ingredients really nicely. Up to you.)

 

Let sit, covered, in fridge for several hours, stirring occasionally.

Slaw is ready to serve when “milky.”

Taste and correct flavoring.

 

I recommend you make your own mayo. This is Moosewood’s recipe:

2 egg yolks

2 whole eggs (use the whites for shampoo!)

3 Tbs. Raw Apple Cider vinegar

1/2 tsp. [Celtic Sea] Salt

1 tsp. tamari

1 1/4 cups oil (olive, coconut, toasted sesame, your preference all of one or any combo)

1) Place the first 4 ingredients in a blender or food processor and blend

2) Keep the motor running as you drizzle in the oil. As soon as all the oil is incorporated, turn off the machine. Scrape the mayonnaise into a container, cover and refrigerate.

 

Pickled cabbage

Absolutely delicious, submitted by Cira C. from www.vegetarianirvana.wordpress.com

 

2 heaped cups of thinly shredded cabbage

1 cup thinly sliced cooked beets

2 cups of thinly sliced onions

3-4 tbs of apple cider vinegar

salt to taste

a few sprigs of cilantro

Mix everything together and adjust salt and vinegar for taste. The pickled veggies are ready to serve after resting for 10 minutes. They can be stored for 48 hours in the fridge.

 

 

Cabbage and Caraway Seed Salad

 

1 cabbage, finely shredded
1/2 small onion, finely chopped
2 tablespoon lemon juice
2/3 mayonnaise approximately
1 tablespoon caraway seeds
Salt to taste

 

Mix all of the ingredients together in a large salad bowl. Sprinkle with salt and serve immediately

 

Kimchi
submitted by Erin M

 I made my own kimchi when we received those giant, beautiful Napa cabbages this summer, and I have been loving eating it through the winter. I used the basic recipe posted on this listserv (copied again below) and also referred to a couple recipes I found on the internet. Once I made the kimchi, I have used it in the recipes below and loved every bit of it! It's been a great staple to have to add flair for a quick dinner and a really great way to use up cabbage.  Enjoy!

 How-to: (I used a combination of these recipes)

http://www.thekitchn.com/how-to-make-cabbage-kimchi-cooking-lessons-from-the-kitchn-189390

 http://www.chow.com/recipes/29505-basic-napa-cabbage-kimchi-kimchee

 

Kimchi:

8 oz. daikon

Red pepper powder

2 oz. ginger

Scallions

2 tsp Korean salted shrimped/ shrimp paste

 And some amazing recipes once it's made:

 https://food52.com/recipes/30530-warm-kimchi-bowl-with-spicy-broccoli-and-sesame-scallion-wild-rice

 https://food52.com/recipes/31467-kimchi-tofu-soup

 http://mykoreankitchen.com/2006/11/11/pork-and-kimchi-stew-dwaejigogi-kimchijjigae-in-korean/

 https://food52.com/blog/11504-one-jar-of-kimchi-5-dinners

 

Chinese Cabbage Salad

From Asparagus to Zucchini (a CSA cookbook)

 

5 cups chopped Chinese cabbage

¾ c sliced or shredded radish (daikon is best)

1 ½ cup chow mein noodles (crunchy kind)

1 cup crushed peanuts

¼ sesame seeds

2 Tbsp rice vinegar

4 T sesame oil

3 T soy sauce

1 T honey

½ - 1 tsp dry mustard

 Combine cabbage, radishes, noodles, peanuts, sesame seeds.  Mix remaining ingredients.  Toss with the cabbage mix using just enough dressing to suit your taste.  6-8 servings.

 

COOKED Cabbage Dishes

 Plain Indian Cabbage
This recipe aids digestibility.  In general, cabbage is not the best vegetable for people with a vata constitution or vata imbalance but these spices are the best way to have it -- whatever constitution one is.  (from The Ayurvedic Cookbook, by Amadea Morningstar)

 1 medium cabbage

1-2 tsp sunflower oil (or sub)

1/2 tsp mustard seeds

1/2 tsp cumin seeds

1/8 tsp hing (asafetida)

1/2 tsp salt

1 1/2 tsp coriander powder

1 tablespoon lemon juice

1 tsp honey or maple syrup

1/4 green pepper optional

 cut cabbage into shreds. heat oil, add mustard, cumin and hing.  when mustard pops, add turmeric, cabbage and remaining ingredients except honey if you are using.  cook 5-10 minutes.  stir in honey after taking cabbage off heat.  goes well with any kind of soup, grain or bread.  This recipe aids digestibility.  In general, cabbage is not the best vegetable for people with a vata constitution or vata imbalance but these spices are the best way to have it whatever constitution one is.

 Cabbage Subji

From Ayurvedic Cookbook for Self-Healing by Usha Lad & Dr. Vasant Lad

 1 med head cabbage chopped fine (approx. 6 cups)

2 Tbssp safflower oil

½ tsp black mustard seeds

½ tsp cumin seeds

1 pinch hing

¼ tsp turmeric

½ small green chili, chopped fine

¼ tsp sale

 Wash the cut cabbage twice.  Heat a saucepan on med heat and add oil, mustard, cumin, hing, turmeric and green chili,  sauté until seeds pop.  Add cabbage and salt.  Stir and over.  Simmer on low heat until cabbage is tender, but slightly crisp, about 8-10minutes.  Can be eaten with rice and chappati or roti.  Serves 4

Although this does balance the 3 doshas, vata should eat this in moderation (the turmeric, hing and salt help alleviate the qualities that aggravate vata.) 

 Braised Red Cabbage with Apples and Caraway
Submitted by Sarah W.

(maybe try this with other kinds of cabbage?)

 1 Tbsp olive oil

1 small red onion, finely chopped

1 clove garlic, finely chopped

1 lb finely sliced red cabbage, or about 1 small head.

1 granny smith apple, peeled and fairly thin. (I cut into eighths and then send them through the slicing blade of the processor.)

1.5 Tbsp apple cider vinegar

1.5 Tbsp brown sugar

1.5 Tbsp water

1/2 tsp salt

1/8 tsp caraway seed - do not leave out!

 Heat the oil in a non-reactive skillet over med. heat.   Add onion and garlic and cook until the garlic starts to change color and the onions soften.  Add the rest of the ingredients except the apple and stir.  Cover and cook on medium-low, stirring and checking for doneness about every 10 minutes.   (If the cabbage is young and tender it may cook quickly, older cabbages take longer.)  When the cabbage is starting to soften, add the apple, stir and re-cover.  Cook about 5 more minutes, or until the apples and cabbage are your preferred texture - anywhere from tender-crisp to very soft.

 It’s good fresh from the pan, but even better the next day. You can serve it warm or cold, and it freezes well.

 A food processor is very helpful for this, although you could do it by hand. Doubles easily. 

 

Cabbage Carrot & Onion Curry

1/2 a small Cabbage
3 medium Carrots

2 large Onions
1 Tb Ghee (or butter or oil)
1/2 tps Cumin
1/4 tps Turmeric
1/4 tps Mustard seeds
1/4 tps Chili powder
1/4 tps Coriander

1/4 tps Cinnamon powder

Salt and pepper to taste

Instructions: Cut the cabbage into small pieces. Cut carrots into thin rounds and put into a separate container. Peel onions and cut into small pieces. In a medium-sized pan sauté the onion with ghee or butter or oil.  When onions feel soft, add mustard seeds.  30 seconds after that add cumin powder, coriander powder, and turmeric powder.  Mix the spices. Drop carrots in pan and sauté.  Cover for 5 minutes, then add cabbage. Mix all the vegetables together.  Add cinnamon powder, salt, and chili powder.  Cover for another 5 minutes. Stir to make sure the spices aren’t sticking and cover the pan again.

Whisk in the olive oil and set aside. Place the cabbage and carrots in a bowl. Sprinkle the herbs on top and toss with the salad dressing when ready to serve.

 

Kapusta

 Slice head of cabbage.  Pour boiling water over sliced cabbage and let stand for 3 minutes.  Drain.  Add 2 cups boiling water.

4 Tbs. oil

1 cup sugar

½ cup vinegar

2 Tbs. Salt

 Boil of slow-fire ½ hr. Add more water, vinegar or sugar to taste.  Sift 2 Tsp. Flour in to thicken. 


Middle Eastern Cabbage-Tofu Entrée
The Ayurvedic Cookbook, Amadea Morningstar
+ vata mildly, - pitta mildly, - kapha                                 serves 4

1 lb frozen tofu (or 2 cups cooked garbanzos)
1 large onion, chopped
1 Tbsp ghee or sunflower oil
¼ tsp allspice
½ tsp turmeric
1 parsnip
cabbage - about 3 cups chopped, raw
1 large tomato or 1 cup tomato puree (optional)
¾ tsp salt
2 Tbsps sunflower seeds
1 Tbsp pinon nuts (optional)
½ tsp spearmint, dry

Thaw tofu.  (To freeze, put whole package overnight in freezer).  Freezing creates a different chewier texture which is quite appealing in this dish.  Wash parsnip and chop into ½ inch pieces

In large skillet, warm ghee, add onion, add allspice and sauté 1 minute.  Add turmeric and fennel, then parsnip.  Stir. Sauté until onion is tender and sweet.  Add tomatoes.  Tear tofu roughly into pieces ½ to 3 “ in size.  Stir into the sauce.  Cover and simmer 20 minutes.  While this is cooking, wash and chop cabbage into 1” wide pieces.  After the 20 min simmer, add cabbage.  Cover and cook another 10 min.  Stir in rest of ingredients, simmer 2-3 minutes.

A really tasty dish.  Goes well with rice.  To strongly calm Kapha, cut ghee or oil to 2 tsp and add 1 cup water instead.  Skip pinon nuts and garnish with black pepper.
vata, with frozen tofu, add little extra ghee and black pepper or dry ginger for best balance
.

Cabbage Cooked with Bean Curd

3 Shiitake mushrooms
1/2 tsp Salt
2 Cakes medium tofu
2 tsp Soy sauce
1 lb Cabbage, sliced
1 tsp Mirin sauce
3 Tbs Oil


Soak mushrooms in 3/4 cup Hot water for 1/2 hour. Put tofu onto a paper towel & leave to drain for 30 minutes. Remove mushrooms from water, reserve liquid. Cut off & discard stems. Slice caps into 1/4" wide strips. Heat oil in an 8" skillet. When hot, put in cabbage & mushrooms. Stir-fry for 1 minute, till cabbage wilts. Reduce heat to medium. Crumble tofu and add it to the skillet. Add salt, soy sauce and mirin. Stir-fry for another 5 minutes.

 

Colcannon
Traditional for Halloween but delicious for any time at all, colcannon is an essential Irish potato dish. Its unique and simple recipe has become popular around the world. It normally includes chopped kale or green cabbage mixed with hot, floury mashed potatoes. This simple recipe is an ideal one to make with the kids. The word colcannon is from the Gaelic "cal ceannann," which literally means "white-headed cabbage."  In the past, charms were mixed in with the colcannon – check it out to find out more!
submitted by Susanna S.

Ingredients:
4 lbs (1.8kg) potatoes, or about 7-8 large potatoes (‘old’ potatoes or russet potatoes are best, waxy potatoes won’t do)
1 head of green cabbage or kale
1 cup ( 7 fl oz, 240 ml) milk (or cream) (or sub sour cream)
1 stick (4oz, 120g) butter, divided into three parts
4-5 scallions (green onions), chopped*
Salt and pepper
Fresh Parsley or chives

*Not everyone adds scallions to colcannon, but they do add something.

Peel and put them in a pot to boil.

While the potatoes are cooking, remove the core from the cabbage, slice the leaves thinly, and put into a large saucepan. Cover with boiling water from the kettle and keep at a slow rolling boil until the cabbage is just wilted and has turned a darker green. This can take anything from 3-5 minutes, depending on the cabbage. Test it and don’t let it overcook - if anything it should be slightly undercooked.

When the cabbage is cooked, drain it well, squeeze to get any excess moisture out, then return to the saucepan. Add one third of the butter and cover. Leave it covered and in a warm place, but not on a burner, with the butter melting gently into it while you continue.

When the potatoes are soft, drain the water and return the potatoes to the saucepan. With the drained potatoes in, set the burner to low, leaving the lid off so that any excess moisture can evaporate. When they are perfectly dry, add the milk to the saucepan, along with a third of the butter and the chopped scallions (if you are using them). Allow the milk to warm but not boil – it is about right when the butter has fully melted and the pot is starting to steam.

With a potato masher or a fork, mash the potatoes thoroughly into the butter/milk mixture. Do NOT pass through a ricer or, worse, beat in a mixer as it will make the potatoes gluey and disgusting.

Mix the cabbage thoroughly through the mashed potato.

Before serving, season with a little salt and sprinkle with fresh parsley or chives. Most importantly, make a well in the centre of the mound of potato and put the last third of the butter in there to melt.

Cabbage Soup
submitted by Sarah Cahill from Allrecipes.com.  there are many good soup recipes online.

·        4 large carrots, thinly sliced

  • 2 large potatoes, thinly sliced
  • 1 large onion, thinly sliced
  • 1/4 medium head green cabbage, thinly sliced
  • 2 cloves garlic, smashed
  • 6 cups chicken stock
  • 1 tablespoon olive oil
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon dried basil
  • 1 teaspoon dried parsley
  • 1 teaspoon salt
  • black pepper to taste

Combine the carrots, potatoes, onion, cabbage, garlic, chicken stock, olive oil, thyme, basil, parsley, salt, and pepper in a stock pot over medium-high heat; bring to a simmer and cook until the carrots are tender, about 20 minutes. Transfer to a blender in small batches and blend until smooth.

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