Taste the Season is a program of the Fondy Food Center and supported by the Roundy’s Foundation.
CABBAGE BASICS Go to www.fondymarket.org for more recipes and information
Lisa Kingery, MS, RD, Nutrition Program Manger
About: Wild cabbage grows on the costal cliffs of Europe and is the mother of literally hundreds of members of the cruciferous
vegetable family. Cabbage was domesticated about 2,500 years ago in Central Asia and the Mediterranean, but it is eaten in almost
every county in the world today. A head of cabbage can range between 2 – 15 pounds. Cabbage sprouts are not immature cabbages
picked early, but are the sprouts that shoot off the stem of a harvested cabbage head.
Nutrition: Cabbage is low in calories with only 15 calories per cup cooked. It is rich in vitamins, minerals and fiber. Red cabbage
is higher in vitamin C while green cabbage is higher in calcium, iron and vitamin A.
Taste: Green cabbage has clean, crisp, sweet taste when prepared properly. Red cabbage leaves are a bit tougher and less sweet
than the green variety. Cabbage sprouts have a different flavor altogether—a taste like kale with a chewy rather than crisp texture.
Season: You can find all the cabbage varieties from early July until the market closes in November. Cabbage likes cool weather
and tastes even better after a hard autumn frost.
Selection: Look for solid, heavy heads of cabbage with stems that are healthy looking and closely trimmed—not dry or split. The
thinner the leaves the better the flavor. Avoid cabbage that has discolored veins or worm damage. Do not buy precut cabbage; cut
leaves tend to lose their vitamin C.
Storage: If kept in the refrigerator or in the root cellar, cabbage stores well and retains its vitamin C and flavor. Place the whole
head of cabbage in a plastic bag and store in the refrigerator. It will last up to 2 months. In the root cellar it will last longer. Once
the head has been cut, tightly wrap the remaining sections in plastic and place in the refrigerator. Try to use the remaining cabbage
in the next day or two.
Preparation: Do not wash cabbage or the sprouts until you are ready to use them. Cabbage can be eaten raw, steamed, sautéed,
or braised. The top portion of the cabbage head is the most tender; use this portion for raw preparations and the bottom portion
for soups and stews. Sprouts are not usually eaten raw. 2.5 pounds of cabbage yields 9 cups shredded raw or 7 cups shredded
cooked. Raw—core and remove the stem, slice into quarters and shred. Steam—shredded green cabbage and small or halved
sprouts will steam in about 8-10 minutes and red cabbage in 12-15 minutes. Sautee—bite size or shredded green cabbage and small
or halved sprouts about 9 minutes and red cabbage about 13 minutes. Sautéed cabbage and sprouts will taste best if they are also
cooked with a bit of liquid at the end. All cabbage takes on a bad order when cooked too long.
Pairings: The flavors of cabbage are enhanced with salted, smoked or flavorful meats, red wine, sage, thyme, juniper, dill, horserad-
ish, onions, apples, fennel and sour cream.
CABBAGE
Cabbage Sprouts in Cream Sauce
Side Dish Serves 4
1 strip smoked bacon
1 medium onion, chopped Early July — November
1 pound cabbage sprouts, trimmed and halved or quartered
1/3 c stock
3 T white wine or cooking sherry
1/3 c cream
¼ t dried thyme or 1 t fresh thyme
salt and pepper
1. Thoroughly wash the sprouts in a cold water bath, changing the water several times. Trim the stem and slice sprouts
length-wise into halves or quarters so that they are all about equal size. The smallest ones may remain whole. Set
aside.
2. In a large skillet, fry bacon strip until crisp.
3. Remove bacon from pan to cool but reserve the fat.
4. Use the same pan to sauté the chopped onions in the drippings on medium heat until translucent.
5. Add the prepared sprouts and sauté until they begin to wilt, about 3 minutes.
6. Add broth and wine. Cover and simmer for about 8 minutes.
7. Remove cover; add cream and thyme. Cook for another minute. Add salt and pepper to taste. Garnish
with crumbled bacon strip and serve.
Fondy Farmers’ Market—Rooted in the Community and Growing Every Day
Milwaukee, WI
Taste the Season is a program of the Fondy Food Center and supported by the Roundy’s Foundation.
Go to www.fondymarket.org for more recipes and information
Lisa Kingery, MS, RD, Nutrition Program Manger
CABBAGE
Okonomiyaki
Entrée Serves 4
Okonomiyaki is the pizza of Japan served in the form of a pancake. Okonomi means
“what you like” and yaki means “grill” or “cook.” Cabbage and onion are the essentials Early July — November
but any other vegetables or meats can be added as well.
Sauce Batter “What you like”
3 T catsup 2 eggs 4 cups cabbage, shredded and
1 ½ T Worcestershire Sauce 1 c white flour cut into 1 ½ length
1 T brown sugar 1 t powdered fish stock 4 green onions, minced
¼ t mustard (optional) 1 carrot shredded
2 T soy 1 cup water 1 c cooked shrimp, chopped
1 pinch salt 2 T oil
Mayonnaise
1. In a small sauce pan, thoroughly mix all the sauce ingredients over a medium flame for about a minute. Set aside to cool.
2. In a large bowl, mix all the batter ingredients.
3. Fold in the chopped vegetables, reserving the shrimp.
4. Heat a large skillet over a medium high flame and add oil.
5. With a ladle, portion out batter on to the hot skillet.
6. Place cooked, chopped shrimp in the center of each pancake before turning. Pancake should be golden brown before
turning.
7. Flip and press the pancake and cook on other side until golden brown.
8. Keep pancakes on a cookie sheet in an oven set on the lowest temperature to keep warm before serving.
9. Spread a thin layer of sauce on each pancake and a dollop of mayonnaise.
10. Other meats and vegetables possible to add to Okonomiyaki: bacon, ground pork, squid, octopus, katsuboshi (dried fish
flakes), aonori (dried seaweed), Kim chi, cooked noodles (soba, udon, ramen). Your imagination is your
limit.
CABBAGE
Sumi Salad
Side Dish Serves 10
Easy to make and popular with the kids, this recipe is Midwest potluck staple.
Early July — November
½ c chopped almonds
¼ c sesame seeds
2 packages instant ramen noodles, crushed
2 ½ pounds cabbage, shredded (green or red)
1 large carrot, shredded
1/3 c oil
¼ c white vinegar
2 T sugar
1. In a hot dry skillet add the almonds, sesames and begin to brown.
2. Meanwhile, crush ramen noodles in the packets and add to skillet along with nuts and seeds. Toast and mix
dry ingredients for about 3 minutes.
3. In a large bowl mix, all the ingredients and serve.
Fondy Farmers’ Market—Rooted in the Community and Growing Every Day
Milwaukee, WI
Taste the Season is a program of the Fondy Food Center and supported by the Roundy’s Foundation.
Go to www.fondymarket.org for more recipes and information
Lisa Kingery, MS, RD, Nutrition Program Manger
CABBAGE
Lo-
Vegetable Lo-Mein
Entrée Serves 4
Early July — November
1 C thinly sliced carrots
1 medium onion, chopped Recipe Courtesy of Mt Mary Dietetic Students
1 medium red pepper
1 clove garlic, minced or ½ tsp garlic powder
2 tsp canola oil
2 packages chicken flavored ramen noodles
1 ¾ C water
6 C shredded cabbage
1 C peas
¼ C soy sauce
1. In a large nonstick skillet over medium heat, sauté carrots, onion, pepper and garlic in oil until softened.
2. Break noodles
3. Add noodles, contents of seasoning packets and water to vegetable mixture and bring to a boil.
4. Reduce heat; cover and simmer for 3-5 minutes.
5. Add cabbage, peas, soy sauce; cook and stir until cabbage is crisp-tender and noodles are tender,
about 1 minute.
CABBAGE
Apple Cabbage Slaw
Side Dish Serves 4
Early July — November
1 medium unpeeled apple, diced
1-1/2 teaspoons lemon juice Recipe Courtesy of Mt Mary Dietetic Students
1-1/2 teaspoons vinegar (wine or cider vinegar preferred)
1 cup shredded cabbage
1 celery stalk, diced
½ medium carrot shredded
¼ cup walnuts, chopped
¼ cup mayonnaise
2 teaspoon sugar
Salt and pepper to taste
1. In a bowl toss the apple with the lemon juice and vinegar.
2. Add the remaining ingredients and toss to coat.
3. Let stand for 1 hour to allow the flavors to blend.
Fondy Farmers’ Market—Rooted in the Community and Growing Every Day
Milwaukee, WI
Taste the Season is a program of the Fondy Food Center and supported by the Roundy’s Foundation.
Go to www.fondymarket.org for more recipes and information
Lisa Kingery, MS, RD, Nutrition Program Manger
CABBAGE
Sautéed Cabbage
Side Dish Serves 4
Early July — November
Ingredients:
6 C coarsely chopped cabbage Recipe Courtesy of Mt Mary Dietetic Students
2 T butter
1 tsp sugar
½ tsp salt
¼ tsp crushed red pepper flakes
1/8 tsp pepper
1 Tablespoon water
Directions:
1. In a large skillet, melt butter over medium heat.
2. Stir in the sugar, salt, pepper flakes and pepper.
3. Add the cabbage and water.
4. Cook for 5-6 minutes or until tender, stirring occasionally.
Fondy Farmers’ Market—Rooted in the Community and Growing Every Day
Milwaukee, WI