Cabbage Recipes

Red and green cabbageCabbage is such a versatile vegetable: eat it raw or cook it in a variety of ways. You can find red cabbage, green cabbage, napa cabbage, and savoy cabbage at Nash’s store and farmer’s markets.

Cabbage is a cruciferous vegetable, and that veggie family is well-known for its cancer-fighting properties IF IT IS NOT OVERCOOKED! Some studies show short-cooked and raw cabbage as the ONLY types of cabbage to show cancer-preventive benefits. Microwaved and long-cooked cabbage do not show any measurable benefits.

It can also provide cholesterol-lowering benefits, especially if steamed lightly. The fiber-related components in cabbage do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. Raw cabbage has cholesterol-lowering properties, just not as much as steamed cabbage.

Red cabbage has 10 times more vitamin A than green cabbage. Both types of cabbage contain vitamin A that is beneficial for vision and healthy skin. One cup of chopped red cabbage has 33 percent of the recommended daily intake of vitamin A. The same portion of green cabbage only has 3 percent.

However, green cabbage has more vitamin K, but they’re both good sources. One cup of chopped green cabbage has 57 percent of the daily intake, compared to 28 percent in red cabbage. Vitamin K is needed for blood to coagulate and it regulates bone mineralization, which impacts bone density.

Both varieties are rich sources of vitamin C, although the red cabbage has more. It also wins in the iron department, with double the amount as green cabbage. But you can’t go wrong with either red or green cabbage, so be sure to eat some of each every week during the winter months. They both boost the immune system to keep the winter illnesses at bay.

Mixed Slaw & Warm Ginger Dressing

Salad
1/2 head red cabbage, cored and shredded
1/2 pound Brussels sprouts, shredded
2 kale leaves, de-stemmed and finely sliced
2 green onions, thinly sliced
10 sprigs parsley, chopped
1 fennel bulb, halved, cored, and shaved thin
1 Bosc pear, cored and thinly sliced
1/3 cup sunflower seeds

Dressing
2” piece ginger, peeled and minced
Juice of 1 lemon
2-3 tablespoons raw honey
Pinch cayenne
1/2 cup olive oil
Salt and pepper to taste

In a large bowl, combine all of the salad ingredients. Set aside.

In a small saute pan, add all dressing ingredients and cook until warm and fragrant (2-3 minutes), stirring frequently. Remove from heat and pour directly onto salad. Toss salad to distribute dressing evenly.

We thank chef Annie McHale of Port Angeles for this recipe.

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Spicy Miso Cabbage Salad

green cabbages

1 medium-sized cabbage (red, green, or mix), finely chopped
1/2 tablespoon salt
2 tablespoons olive oil
A few drops sesame oil
1 tablespoon rice vinegar
1 tablespoon brown miso paste
1 teaspoon red pepper flakes
1/2 cup peanuts, roughly chopped
1/2 cup scallions or chives, finely chopped

Toss the finely chopped cabbage and salt in a large bowl. Place something heavy like a pot (any size that will fit into the bowl) on top of the cabbage and leave for a couple of hours.

Combine the olive oil, sesame oil, rice vinegar, brown miso paste, and red pepper flakes in a small jar and beat with a fork until combined. The miso takes some time to fully dissolve. You can add water to thin to any consistency desired. Taste the dressing and make necessary adjustments before adding to the salad (keep in mind that the cabbage has been salted).

Once the cabbage has wilted a little, toss with the miso dressing and scallions or chives and serve or cover and place in the fridge. It will get better as it marinates. Sprinkle the peanuts on top before serving.

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Guilt-Free Egg Fried “Rice”

Cauliflower

“Riced” cauliflower is an easy, nutritious, low-carb alternative to plain white rice.

1 cauliflower
2 tablespoons coconut oil
2 tablespoons sesame oil
2 cloves garlic, crushed
2-3 fresh chillies, chopped
2 spring onions, chopped
2 tablespoons soy sauce
2 handfuls cooked king prawns
2 eggs

For Serving
1 handful fresh cilantro, chopped
1 handful peanuts, roughly chopped
Ginger
Shredded cabbage
Bean sprouts
Sweet chilli sauce

Run cauliflower through food processor until it resembles rice. If your pile of “rice” is damp, wring it out in a dish towel and spread it out to dry.

Get your wok nice and hot and add oils. Crush garlic and fry until it just begins to turn light brown. Add chopped chillies, followed by the “rice,” which will need a good stir to get all that nice flavor from the oil. Keep stirring and after about a minute, add spring onions. Add soy sauce and keep stirring until it starts to look golden. Stir in prawns and after a minute, make a well in the middle of the wok. Crack the first egg into it. Allow it to fry a little, then break it up with your spatula. Just as it’s starting to look cooked, stir it through the cauliflower. Repeat with the second egg and then you’re done! Serve topped with any combination of cilantro, peanuts, cabbage, ginger, and sweet chilli sauce.

If you had fun “ricing” your cauliflower, you’ll have a great time with this popular Cauliflower Pizza Crust recipe!

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Sausage Bean Pasta Ragout

2 tablespoons olive oil
1 large onion, diced
4 garlic cloves, minced
1 pound Nash’s ground pork sausage
2 14-ounce cans diced tomatoes in juice
6 cups chicken or vegetable broth
2 cups cooked beans (kidney, pinto, black)
4 teaspoons dried basil, or 1 cup fresh
3 teaspoons oregano
Crushed red pepper, to taste
1/2 cup macaroni
2 cups fresh greens (kale/chard/spinach/arugula/cabbage)
1/3 cup grated romano cheese
Salt and pepper to taste
Optional: grated beets, carrot, and turnips

Heat oil in heavy large pot over medium-high heat. Add onion and garlic and sauté 6 minutes. Add sausage and sauté until brown, breaking up meat with back of fork, about 5 minutes. Add tomatoes with juice, broth, beans, basil, oregano, and dried crushed red pepper. (Optional: add grated beets, carrot, and turnips too!) Simmer 15 minutes to blend flavors, stirring occasionally. Add pasta and cook until tender but still firm to bite, about 15 more minutes. Add greens and cook just until wilted, stirring occasionally, about 4 minutes. Mix in 1/3 cup cheese and more fresh basil, if you have some. Season ragout with salt and pepper; ladle into bowls. Serve, passing additional cheese separately.

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Cabbage Roll Casserole

1 pounds ground pork
1/2 cup chopped onion
1 (14 ounce) can tomato sauce
1 head cabbage, chopped
1/2 cup uncooked brown rice
1/2 teaspoon salt
1 1/2 – 2 cups broth (veggie or chicken)

Preheat oven to 350 degrees F. In a large skillet, brown pork in oil over medium-high heat until redness is gone. Drain off fat. In a large mixing bowl combine the onion, tomato sauce, cabbage, rice and salt. Add meat and mix all together. Pour mixture into a 9×13-inch baking dish. Pour 1 1/2 cups broth over meat mixture and bake, covered, for 1 hour. Stir, add more broth if necessary, replace cover, and bake for another 30 minutes. Serves 6.

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Nash’s Raw Slaw

red cabbage and green cabbage at farmer's market

Here’s a side dish that’s packed with nutrition and deliciousness!

1/3 cup apple cider vinegar
1/4 cup honey
1 tablespoon mustard (try making your own mustard!)
2 cups Nash’s cabbage, shredded
1 cup Nash’s apples, shredded
2 cup Nash’s carrots, shredded
1/3 cup Nash’s dill, chopped

Mix vinegar, honey and mustard together to make a sauce. Mix apple into the sauce as soon as soon as it is shredded. Then add rest of ingredients and mix well.

We thank Nash’s very own Mary Wong for this recipe.

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Fava Bean Borscht

fava beans

Fava beans are great fresh, but you can also dry them and eat them in hearty soups, like this flavorful borscht. The crews have taste tested this particular recipe, and we give it a big thumbs up!

Make 2 quarts

1/2 cup Nash’s Windsor fava beans, dried
2 bay leaves
1 teaspoon dried basil
1/3 cup oil
1 medium leek or onion, sliced fine
2 sticks celery, sliced
1/4 teaspoon caraway seeds
1/4 teaspoon Nash’s mustard seeds
3 cloves garlic, crushed
2 medium carrots, sliced
1 medium turnip, sliced fine
4 medium potatoes, cut into eighths
4 medium beets, sliced
2 cups cabbage, sliced
2-3 cups water
1/4 cup apple cider vinegar
1/2 cup dill, parsley or beet greens
Black pepper

Wash the favas and soak overnight, covered with water. Place beans in a pot with 3 cups fresh water, then add bay leaves and basil. Bring to a boil and simmer on medium heat until tender. Do not drain.

Heat the oil in a stock pot. Add leeks/onions, celery, caraway seeds, mustard seeds and garlic, and cook until tender. Add carrots, turnip, potatoes and beets, and simmer 3-5 minutes until veggies are tender. Combine with cooked fava beans. Add water, vinegar, dill, pepper and salt to taste. Bring to a boil and simmer for 5 minutes. Stir in sliced cabbage. Serve with hot sauce and sour cream.

We thank Mary Wong of our Nash’s Farm Store crew for this recipe.

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Sweet Orange Slaw

green cabbages

This isn’t your typical kohl slaw — add some orange and sweeten it up!

1 cup green shredded cabbage
2 apples, chopped small
1 cup shredded red kale
1/3 cup walnut pieces
1/3 cup raisins
2 teaspoons finely grated orange peel
Juice of 1 orange
2 tablespoons honey
1/2 cup yogurt
1/2 teaspoon salt
1 teaspoon fennel seeds (optional)

Combine cabbage, apples and red kale in bowl. Add raisins, walnuts and fennel seeds. Squeeze orange juice on top and mix. Let sit for a few minutes while you combine honey, yogurt, orange peel and salt in separate bowl. Mix until blended, pour over vegetable mix, and stir well. Serve chilled.

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