KENTUCKY CABBAGE Cabbage is versatile, flavorful, a good value and good for you. It is one of the oldest vegetables. It is easy to grow, tolerates the cold and keeps well. The many varieties come in different shapes and sizes with curly or plain leaves, in a range of whites, reds, purples and greens. There are at least a hundred different types of cabbage grown throughout the world, but the most common types in the United States are the green, red and Savoy varieties. This is a low calorie vegetable with only 15 calories per half cup serving. Cabbage contains vitamin C, fiber, folate, calcium and iron. Cabbage is also an excellent source of vitamin K, which helps prevent blood clotting disorders and may reduce the risk of osteoporosis. Cabbage also contains phytochemicals that may help prevent some forms of cancer. In Kentucky, green cabbage is the most widely grown. It is available from June through July and again from September through November. Choose cabbages that are firm and heavy for their size with crisp leaves and no sign of browning. Wrap cabbages in plastic and refrigerate for up to 2 weeks. Do not wash cabbage until you are ready to use it. Avoid slicing or shredding in advance, this will cause the cabbage to lose some of its vitamin C content. Discard outer leaves and core before using. Cabbage grows in cool temperatures and will withstand temperatures down to 20 degrees F. To plant in your garden, start with transplants or start your own in growing structures 4 to 6 weeks before the planting date. A few seeds can be sown in the cold frame or garden every month up to July 15 to have cabbage plants through the season. Plants take about 3 weeks from seeding to setting during the summer months. Cabbage can be steamed, boiled, braised, microwaved, stuffed or stir-fried. It is also great served raw in salads. Try this delicious warm cabbage side dish that is quick and easy to prepare. Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, gender, religion, disability, or national origin. Cabbage Noodle Casserole 5 strips turkey bacon 1 tablespoon vegetable oil 2 teaspoons sugar 1 teaspoon salt ½ teaspoon pepper 6 cups cabbage, chopped into 1 inch pieces 3 cups whole grain egg noodles, cooked 1 cup reduced-fat sour cream 1 teaspoon paprika Directions: In a large skillet, cook bacon until crisp. Remove and set aside. Add oil, sugar, salt and pepper to the skillet with the bacon drippings. Add chopped cabbage and stir until coated. Cover and cook 7-10 minutes. Crumble bacon and add to cabbage. Stir in noodles. Spoon into a greased 2-quart casserole dish; cover and bake at 325º F for 30 minutes. Remove from oven. Spread sour cream over the top and sprinkle with paprika. Bake 5 minutes. Yield: 6, 1 cup servings. Nutritional Analysis: 260 calories, 12 g fat, 4.5 g sat. fat, 40 mg cholesterol, 720 mg sodium, 30 g car¬bohydrate, 5 g fiber, 10 g protein. For more delicious recipes and information on preserving herbs or other “Kentucky Proud” fruits and vegetables, contact your local Cooperative Extension Service or visit: kentuckyproud The Cooperative Extension Service prohibits discrimination in its programs and employment on the basis of race, color, age, gender, religion, disability, and national origin.
Posted on: Thu, 01 Aug 2013 13:35:01 +0000
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