By Ruth Lahmayer Chipps, MS, RDN, CD ---Jackson In Action Communications Director
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.
Cook it: Cabbage can be steamed, boiled, braised, microwaved, stuffed, or stir-fried, and eaten raw.
Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features cooking demos on WEAU-TV 13, Eau Claire, Wisconsin and a taste-testing event at Black River Memorial Hospital. A video of each Harvest of the Month recipe is also available at www.brmh.net/recipes.
Celebrate Cabbage with these events:
WEAU-TV-13 Thurs Aug. 13, 4 p.m. Newscast. “Cabbage” live cooking demo with Black River Memorial Hospital Registered Dietitian Nutritionist, Ruth Lahmayer Chipps, MS, RDN,CD on Thurs. Sept. 20 at 4 p.m.
BRMH Hospital - Harvest of the Month Cabbage Event –Thurs. Sept. 27, 11:30am – 12:30 pm. Black River Memorial Hospital Café, Black River Falls, Wisconsin.
Cabbage Nutrition Cabbage has virtually no fat. One cup of shredded raw cabbage contains 50 calories and 5 grams of dietary fiber. It also contains 190% of the recommended daily amount of vitamin C. Cabbages are also an excellent source of fiber, vitamin K, calcium, potassium, and magnesium.
Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and Registered Dietitian Nutritionist at Black River Memorial Hospital. She develops B-WELLthy Harvest of the Month recipes and videos and is a member of the Academy of Nutrition & Dietetics.
KIMCHI CABBAGE SAUTE
Kimchi is a traditional fermented cabbage dish from Korea. This quick recipe includes some of the key intense flavors.
Servings: 6 (Approx. 2/3 c. ea.)
2 Tbsp. olive or dark sesame oil
2 scallions, cut into ½” pieces, plus more, sliced
2 garlic cloves
1 1” piece peeled ginger, chopped
2 Tablespoons gochujang or other chili sauce (sriracha)
1 Tablespoon fish sauce (can substitute soy sauce)
1 Tablespoon unseasoned rice vinegar
2 t. Soy sauce or ponzu (optional)
2 t. maple syrup
1 Tbsp. sesame seeds
½ head green cabbage, cut into 1” strips
Kosher salt (optional) photo: Katie Schmidt
Heat oil in a large skillet over medium high heat. Add scallions, garlic, ginger, gochujang, fish sauce, rice vinegar, optional soy/ponzu and maple syrup. Add cabbage and cook, tossing often, until crisp-tender, about 5 minute. Sprinkle with 1 Tbsp sesame seeds and optional salt.
Serving suggestion: After cabbage is cooked, add one egg per person to top of cabbage. Reduce to simmer, cover and serve when egg is cooked. Other protein options: add cooked chicken, beef or pork at the end of the cooking process. Vegetarian: add cubed firm tofu and chopped peanuts . Makes 6 Servings. Per 2/3 c. Serving: Approx. 130 Calories, 4g Fat, 15g Carb. 3g Fiber, 4g Protein
Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.