Food By Franz

Colewort Cabbage

If we lived between 500 and 1500 a.d.—the Middle Ages or Medieval period—we would be very familiar with colewort, a leafy green plant widely cultivated throughout Europe. A lowly potherb, colewort was an essential part of every kitchen garden and working-class diet, yet was not counted in the household food tally that included spices, salt and meats.

Kale, cabbage, kohlrabi, cauliflower, broccoli and brussels sprouts—all Brassica oleracea species—are modern descendants of the ancient wild colewort. They belong to the brassica family, and are also sometimes considered cruciferous vegetables, so named for the plants’ cross-shaped (crucifer) flower petals. At least five centuries before Christ, colewort plants were cultivated by continually selecting and reseeding plants with the largest leaves, resulting in a large-leaved kale, B. oleracea acephala (roughly “vegetable garden cabbage without a head”).

When plants with a tight cluster of tender young leaves at the top of the stem were singled out, our modern cabbage, B. oleracea capitata (“vegetable garden cabbage with a head”), began to appear. Germans favored colewort plants with fat stems; these became kohlrabi, B. oleracea caulorapa (“vegetable garden cabbage-like-stem turnip”). Belgians selected plants with tightly packed leafy buds along the main stem, and these became brussels sprouts, B. oleracea gemmifera (“vegetable garden cabbage bearing gems”).

Health Benefits of Cabbage
Cabbage ranks right up there with broccoli, cauliflower, and brussels sprouts with a reputation for fighting cancer. It’s also a good source of vitamin C, fiber, potassium, and other nutrients. Cabbage also offers a major payoff — the fewest calories and least fat of any vegetable.

From green cabbage you’ll enjoy a fiber boost and a respectable amount of vitamin C. Two types of cabbage, savoy and bok choy, provide beta-carotene — an antioxidant that battles cancer and heart disease. For those who don’t eat dairy products, bok choy is an important source of calcium, which may help prevent osteoporosis and aid in controlling blood pressure.

The phytochemicals in cabbage, called indoles, are also being studied for their ability to convert estradiol, an estrogen-like hormone that may play a role in the development of breast cancer, into a safer form of estrogen — powerful incentives to add cabbage to your diet.

Growing Cabbage
Cabbage is a great plant for your home vegetable garden. It is easy to grow in a home garden, and, once harvested, can be enjoyed in numerous dishes.

Cabbage is a cool-weather crop that can tolerate frost but not heat. If the plants are cold for too long, or if the weather is too warm, the plants will bolt (go to seed without forming a head). If the head has already formed, it will split in hot weather. Splitting happens when the plant takes up water so fast the excess cannot escape through the tightly overlapped leaves, and the head bursts.

Cabbage likes fertile, well-drained soil with a pH in the 6.5 to 7.5 range. Cabbages are usually grown from transplants. Where there’s a long cool period, seed can be sown directly in the garden in the fall for winter harvest. Plant transplants that are four to six weeks old; plant two to three weeks before the average date of the last frost.

Cabbage Tips

When buying cabbage at the market, select firm heads with loose outer leaves; the heads should feel heavy for their size. Older cabbage often lacks outer “wrapper” leaves and is pale in color. Store cabbage in a perforated plastic bag in the refrigerator for up to two weeks. Wash and cut or slice just before serving. To freeze cabbage, coarsely shred it, then blanch in boiling water for two minutes. Chill the cabbage in cold water, then drain well. Pack into airtight containers and freeze for up to six months. Frozen cabbage is perfect for use in stocks, soups and stews.