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Crunch into Florida
Sweet Corn
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| by Chef Justin Timineri Florida's Culinary Ambassador |
Cabbage season is upon us; the markets will be brimming with it—cool,
crisp and fresh. If you’ve never tried field-fresh cabbage, now is the time to taste
the noticeable difference. It is remarkably crunchy, sweet and nutritious.
Florida’s cabbage season runs November through April, with production peaking around St. Patrick’s Day. The season is essentially over as soon as the heat kicks in, usually in early May. Mildly flavored, inexpensive and satisfying, cabbage has been a favorite for generations. As an old standby, it is becoming more popular as people learn about its nutritional benefits. Cabbage is low in calories, free of sodium and fat, and rich in fiber and vitamin C. It contains iron, calcium and potassium, along with beneficial phytochemicals that may inhibit the growth of breast, stomach and colon cancers. Cabbage soothes ulcers and improves digestion.
When selecting cabbage, look for a nice, firm head. Size is not important, but the outer wrapper leaves should not be wilted. This shows the cabbage is fresh and has not been sitting around for too long. Whole heads are preferable to bags of pre-shredded product since cabbage begins to lose vitamin C as soon as it is cut. Keeping cabbage cold and uncut is the best way to help retain its flavor and healthy vitamins. When storing cabbage, place it whole and unwashed in a plastic bag in the refrigerator. Do not wash cabbage until you are ready to use it. Then, remove a few of the tough outer leaves, cut the head into pieces, remove the core, and rinse the cut pieces under running water.
Quick, light cooking methods like microwaving, sautéing and stir-frying preserve nutrients, as well as keep cabbage crisp and odor-free. For a speedy side dish or light meal, sauté chopped cabbage and onion until just tender and serve over brown rice. Raw or pickled cabbage retains even more of its vitamin C than cabbage that has been lightly cooked. Shredded raw cabbage adds fiber, flavor and crunch to green salads, and coleslaw can be very healthful if you substitute a vinegarbased dressing for the more-traditional mayonnaise.
Here is one of my favorite cabbage recipes. This meal is hearty yet light, and it should satisfy any soup lover.
HEARTY FLORIDA CABBAGE SOUP
1 tablespoon butter
1 large Florida potato
1⁄2 small head of fresh Florida cabbage
1⁄2 can low-sodium white beans, drained
1 1⁄2 leeks
5 cups water
1⁄2 Florida carrot
1⁄2 (14 ounce) can low-sodium chicken or
vegetable broth
1⁄2 turnip
8 ounces smoked sausage
1⁄2 onion
1 stalk celery
1⁄2 garlic clove
Salt and pepper, to taste
Small dice all vegetables. Place butter
in soup pot over medium heat. Cut smoked sausage into small pieces and
fry in butter until browned. Add the
cabbage, leeks, carrot, turnip, onion,
celery and garlic. Stir occasionally until
the vegetables are almost tender but
not browned. Peel potatoes and cut into
a medium dice. Add potatoes and
drained beans to pot. Add the water
and broth. Season, to taste, with salt and
pepper. Simmer for 1 hour. Taste soup for
seasoning and adjust, if necessary. Serve
soup in a warmed bowl with a warm
piece of your favorite bread.
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