Cabbage Cousins

Food for Thought Food for Thought

by Joyce Chicoine, Nutrition and Education Committee

Spring Greens: Cabbage

Second in a series

The Brassicaceae family, also known as the “mustard” family, includes thousands of species. They are also called Cruciferae (cruciferous) because the 4 petals of their flowers resemble the shape of a cross. Today we are focusing on the group of species that are most closely related to cabbage. Cabbage and its cousins are quite nutritious. They are rich in fiber and essential nutrients, such as vitamins A, C, K, B6, folate, as well as the minerals potassium, calcium, iron, and manganese.

Also notable about these cabbage cousins is that they are planted early in the growing season. Turnips can be planted 3–5 weeks before the last frost. Broccoli, broccoli rabe, cabbage, Brussels sprouts, collards, kale, and bok choy can all be planted 3–4 weeks before the last frost. Finally, rutabagas can be planted 1–2 weeks before the last frost. In Albany, the last frost date is around May 1.

CABBAGE (Brassica oleracea, variety capitata) Cabbage is believed to have been domesticated in Europe around 1000 BC and is popular in many styles of European cuisine. It can be eaten raw in salads or coleslaw. It can also be steamed, stir-fried, or boiled. It’s a great addition to soups or stews. Another popular way to eat cabbage is to ferment it, in the form of sauerkraut. The only ingredients for making sauerkraut are raw cabbage, salt, water, and optional seasonings. Following the proper technique for making sauerkraut is important, but the process is fairly simple. The Co-op typically carries both red and green cabbage, in addition to prepared sauerkraut.

BRUSSELS SPROUTS (Brassica oleracea, variety gemmifera) What’s fun about Brussels sprouts is that they look like miniature cabbages. They actually grow attached to a tall stalk and keep better if they remain attached to the stalk. The downside to that is storage becomes more difficult. Brussels sprouts are indeed popular in Brussels, Belgium, as well as other parts of Europe. Brussels sprouts can be steamed, boiled, sauteéd, or roasted. They are quite tasty with a balsamic or honey-mustard glaze. They are also delicious topped with crispy bacon bits, walnuts, or grated cheese.

BOK CHOY (Brassica rapa, variety chinensis) and NAPA CABBAGE (Brassica rapa, variety pekinensis) Both bok choy and napa cabbage are popular ingredients in Asian cooking. In fact, napa cabbage (also called Chinese cabbage) is the most popular vegetable in China. While the two vegetables are very similar, there are some important differences between them. Bok choy tends to add more bitterness to a dish and its stem is tougher than the leaves. For this reason, when cooking bok choy, it is best to separate the stalks from the leaves and begin cooking the stalks before adding the leaves. Napa cabbage has a milder flavor that gets sweeter when cooked. Both of these vegetables can be used in stirfries or soup. When fermented, they can be used to make kimchi. The Co-op sells a variety of kimchis, including several that are locally made.

BROCCOLI (Brassica oleracea, variety italica) Broccoli most likely originated in what is now Italy more than 2,000 years ago. While it did not become popular in the US until the 1920s, today it is considered one the most popular vegetables in this country. Many people only eat the florets and toss the stems and leaves. In fact, the stems and leaves are also edible. The stems can be tough, however, but will be more tender if the outside is peeled with a vegetable peeler. Broccoli can be eaten raw in salads or with vegetable dips. It can also be boiled, steamed, grilled, stir-fried, or roasted. My favorite way to prepare broccoli is toss in olive oil, grill or roast (at 425°F for 20 to 25 minutes), and then season with garlic salt. RAPINI (Brassica rapa variety Ruvo), a.k.a. broccoli rabe or broccoli raab Rapini closely resembles broccoli, but it never forms heads like broccoli does. The stem, florets, and leaves are all eaten. The base of the stem is most tender early in the season. It is a popular ingredient in Italian dishes.

CAULIFLOWER (Brassica oleracea, variety botrytis) I have been eating steamed or stir-fried cauliflower for years. As I cut back on starchy foods, I have discovered new ways to eat cauliflower, which I absolutely love. Cauliflower is a great substitute for rice. After finely chopping the cauliflower florets in a food processor, it can be tossed in olive or avocado oil and sautéed or roasted in the oven (450°F for about 16 minutes). After that it can be used in place of white rice in a variety of recipes. Cauliflower also makes an excellent substitute for mashed potatoes. After steaming the florets, drain them well and add them to a food processor with a dollop of butter or ghee. Season to taste with salt and pepper. Roasted cauliflower is great, too. I like to shake the florets in a bag with Indian spices (turmeric, cumin, coriander, ginger, and salt) before putting it in a pan with olive oil for roasting. Cream of cauliflower soup is also fabulous.

COLLARD (Brassica oleracea, variety acephala) A popular ingredient in Southern (US) cooking, collard leaves are dark green, tough, and bitter. The stems are even tougher and are seldom used. Collard greens can be used in salads, but it’s a good idea to massage the leaves to soften them first. The best way to cook collard greens is to slow cook them in moist heat, such as this continued on page 6