Vim & Vigor - Winter 2017 - University of Virginia - 46

IN THE MARKET BY LEXI DWYER

THREE WAYS TO COOK

CABBAGE

Forget the smelly stuff Grandma used to boil. When properly prepared,
these nutritious leaves can be sweet, crisp and surprisingly tasty

46

W IN TER 2017

1 TURN IT INTO SALAD

Shred a head of raw cabbage and combine it
with carrots, red or yellow bell pepper, and cilantro.
To help it appeal to kids, Largeman-Roth calls this dish
"rainbow salad" and adds a delicious, tot-friendly dressing made with honey, fresh orange juice, apple cider
vinegar, olive oil and Dijon mustard.

2 COOK IT SLOWLY

Largeman-Roth's sweet-and-sour cabbage is an
homage to her mother's German roots. Start by shredding an entire head of cabbage. In a large saucepan,
combine the cabbage with olive oil, two apples (peeled
and cored), and seasonings such as juniper berries,
allspice berries, cloves, a bay leaf, red currant jelly, balsamic vinegar and a touch of light brown sugar. Cook
on the stovetop over low heat for 40 minutes.

3 FERMENT IT

Largeman-Roth calls sauerkraut, which contains
both prebiotics and probiotics, "the perfect food to
boost gut health." Making your own is simple: First,
finely slice a head of cabbage. Put it in a bowl with one
tablespoon of sea salt and massage it with your fingers
for about 10 minutes to release its liquid. Pack the
cabbage into a large, clean canning jar, making sure it's
completely submerged (some cooks use a mini canning
jar filled with clean marbles to weigh it down). Let it
ferment for up to 10 days, depending on your taste
preferences, before storing in the refrigerator, where it
will keep for about two months.

PHOTO BY THINKSTOCK

Do you skip buying cabbage at the supermarket
because you aren't sure
what to do with it besides serving it
with corned beef on St. Patrick's Day?
It's time to give it a shot: This leafy
crop, a good source of vitamins like C,
K and B-6, is too nutritious to
be neglected.
"All cabbage is good for you. It's
high in fiber and has cancer-fighting
properties, but the red cabbage specifically has anthocyanins, which act
as anti-inflammatories," says Frances
Largeman-Roth, a registered dietitian
and nutritionist and the author of
Eating in Color. She adds that cooked
cabbage has also been shown to lower
cholesterol (the fiber basically transports it out of the body), but since
heating it can reduce other nutrients,
it's best to include both raw and
cooked cabbage in your diet.
Although cabbage may be available
during late summer and fall, it reaches
peak sweetness during winter. Choose
heads that feel firm and have crisp,
tightly closed leaves. Cabbage will
keep for about one week in the crisper
drawer (wrap it in plastic before storing). Here are Largeman-Roth's three
favorite ways to prepare it:



Table of Contents for the Digital Edition of Vim & Vigor - Winter 2017 - University of Virginia

Contents
Vim & Vigor - Winter 2017 - University of Virginia - Cover1
Vim & Vigor - Winter 2017 - University of Virginia - Cover2
Vim & Vigor - Winter 2017 - University of Virginia - Contents
Vim & Vigor - Winter 2017 - University of Virginia - 2
Vim & Vigor - Winter 2017 - University of Virginia - 3
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