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Use your head ... of Cabbage!
Cabbage season is almost here. Soon the markets will be brimming with it—cool, crisp and fresh. If you've never tried field-fresh cabbage, now is your chance to taste the noticeable difference. Picked just hours before you buy it, it is remarkably crunchy and sweet.
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| by Chef Justin Timineri Florida's Culinary Ambassador |
Florida's cabbage season runs from November through April, with production peaking around St. Patricks Day. The season is essentially over as soon as the heat kicks in, usually in early May.
Cabbage is mildly flavored, inexpensive, and satisfying, so it is no wonder it has been a favorite for generations. It's an old standby that is becoming more popular as people begin to learn how nutritious it is.
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 photochemicals 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 hasn't 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 it 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. Remove the tough outer leaves, cut the head into pieces, and rinse them under running water.
Quick, light cooking preserves nutrients and keeps cabbage crisp and odor-free. Quick-cooking methods include microwaving, sautéing and stir frying. 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 healthy if you substitute a vinegar-based dressing for the more traditional mayonnaise.
Middle Eastern Style Vegetarian Stuffed Cabbage with Cucumber Yogurt Sauce
Filling
1 cup Florida rice
¼ tsp. turmeric
1 cup dried lentils
¾ cup raisins
¾ cup toasted almonds, coarsely chopped
1 large onion, diced
1 large Florida green or red bell pepper, diced
2 cloves Florida garlic, minced
¼ cup extra virgin olive oil
1 large Florida cabbage
Cooking sauce for cabbage rolls
3 cans (28 oz. size) tomatoes
4 tsp. dried basil
2 tsp. ground cinnamon
Salt and pepper, to taste
Bring 2 cups of water to boil, adding the rice and turmeric. Return to a boil, cover and simmer for 25 minutes. Cook the lentils in 3 cups of boiling water until soft. Sauté the onion, pepper and garlic in olive oil.
In a large bowl, combine the sautéed vegetables, rice, lentils, almonds and raisins. Fill each cabbage leaf with about 1/2 to ¾ cup filling, beginning at the thick end of the leaf. Begin to fold this over, folding the edges in as you go to make a neat roll. Place the rolls in one or two casserole dishes, covering with the sauce.
Bake the cabbage rolls covered at 350 degrees, 45-60 minutes until done. Cool slightly and serve with the sauce they were baked in, and serve the cucumber sauce on the side. Yield 6 Servings
Cucumber Yogurt Sauce
¾ lb. Florida cucumber, coarsely chopped, & seeds removed
2 tsp. green chilies, grated
¾ tsp. cumin seeds, whole
1 cup plain yogurt
1/2 tsp. Florida garlic, finely chopped
1 tsp. vegetable oil
Kosher salt, to taste (optional)
Toast cumin seeds in small, heavy skillet until browned. Do not burn. When they start to crackle, remove from heat, shaking skillet. Combine all ingredients. Blend well and chill
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