Hy-Vee at Midday: Crazy for Cabbage

By Kimberly Proctor, Hy-Vee Dieitian

It's time for cabbage to get the respect it deserves in the vegetable world! Not just for coleslaw, this versatile vegetable offers a whole realm of possibilities. Available in several varieties like green, red, Napa and savoy, you're sure to find a taste and texture to suit your needs.

If you have shunned cabbage in the past because of its tendency to leave a lingering aroma in the kitchen, take heart. Cabbage contains pungent sulfur compounds that are released when cabbage is cooked too long. When boiling or steaming, avoid overcooking. Better yet, enjoy cabbage roasted. Roasting brings out all of the wonderful sweetness in cabbage while quelling the odor. Keep in mind that fresh, younger cabbage will produce less smell when cooking than an older cabbage that has been stored for a long time.

Cabbage is a very low-calorie, nutrient-rich vegetable. One cup contains only 25 calories. All cabbage varieties provide a good source of vitamin C and fiber. Cabbage is also packed with phytochemicals known to be cancer-fighting and beneficial to heart and vision health. Today, Kimberly, your Mount Vernon Road Hy-Vee dietitian, will demonstrate two easy and delicious recipes featuring this delicious vegetable.

Roasted Cabbage with Tomato Sauce (Deconstructed Cabbage Rolls)
Serves 3-4
All you need:
½ head green cabbage, cut into wedges
1-2 Tbsp. Hy-Vee Grand Selections extra virgin olive oil for brushing
Salt and pepper to taste
1 cup tomato sauce
2 Tbsp. finely chopped onion
1 tsp. minced garlic
¼ tsp. celery seed
1 tsp. Italian seasoning
All you do:
1. Preheat oven to 400 degrees. Place cabbage wedges on a parchment-lined baking sheet. Brush exposed sides of cabbage with olive oil, sprinkle with salt and pepper to taste. Bake 10 minutes.
2. In a small bowl, combine onion, minced garlic, celery seed and Italian seasoning. Brush tomato mixture over cabbage. Return to oven and cook 15-20 minutes more.
Source: Adapted from http://constantlycooking.wordpress.com





Red Cabbage Salad with Warm Mustard Dressing
Serves 4-6
All you need:
4 cups thinly shredded red cabbage
½ cup walnut halves
¼ cup Hy-Vee Grand Selections extra virgin olive oil
¼ cup red wine vinegar
2 tsp. grainy Dijon mustard
¼ tsp. fresh black pepper
¼ cup crumbled feta cheese
¼ cup golden raisins
All you do:
1. Place the cabbage in a mixing bowl and set aside. In a dry frying pan, toast the walnuts over low-medium heat until they are aromatic and just starting to brown.
2. Add olive oil, vinegar, mustard and black pepper to the walnuts in the skillet. Whisk together and continue cooking for 2 minutes to warm up the dressing.
3. Pour the warm dressing over the cabbage. Stir in the feta and raisins. Mix well.
4. Let salad sit at room temperature for at least 15 minutes to allow the dressing to slightly wilt the cabbage. Serve at room temperature or refrigerate and serve cold.
Source: www.theperfectpantry.com
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