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Crisp, crunchy and quite delicious! That's how cabbage should taste when cooked. It should retain its inimitable flavour and have that "moorish" quality to it. It should never be overcooked as it not only looses its flavour but all of its extremely valuable nutritious qualities!

Throughout history the cabbage has been considered a food of the poor. This rather insulting view of cabbages changed dramatically 20 years ago when it was discovered that it contained substances capable of preventing the formation of malignant tumours and can even halt their growth. In addition to their anticarcinogenic properties, cabbages, when cooked and combined with other vegetable proteins such as whole grains or legumes, become high quality complete proteins. They are particularly rich in beta-carotene (provitamin A) and vitamin C and also contain significant amounts of vitamins B, E and K.

It's important to know the nutritional value of cabbages because if they are over cooked, as is sadly so often the case, they loose all their food value. This is because sulfurous phytochemicals contained in cabbage are heat sensitive and disappear altogether with prolonged cooking.

COOKING CABBAGE - A SHORT AND SWEET PROCESS
The optimal cooking method for the cabbage is steaming OR cooking in a small amount of water and removing from the heat when the cabbage is still slightly crisp. Steaming involves slicing the cabbage and putting it, with a nub of butter into the top of a double boiler or steamer. Usually, if cabbage is "steam cooked" for eight minutes it is just right.

Let's explore some delicious recipes with cooked or steamed cabbage:

SESAME CABBAGE:
Two cups of raw cabbage
1 tablespoon sesame seeds
2 tablespoons cooked lentils
half a tsp chopped garlic
olive oil
lemon juice
soy sauce
1 tablespoon chopped parsley.

Steam the cabbage for eight minutes. Fry the sesame seeds and garlic in a little olive oil. Toss the cabbage into the pan, add the lentils, parsley, lemon juice and a dash of soy sauce and cook for a minute. Serve hot as an accompaniment to chicken or fish.

CABBAGE WRAPS
This is an all time favourite and quite delicious main course.

The outside leaves of the cabbage - steamed gently for five minutes
1 cup cooked mince meat OR cooked chick peas and lentils if vegetarian.
chopped pumpkin or sunflower seeds
chopped onion fried in butter for 4 minutes.
1 can tinned tomatoes
1 large handful of basil
Parmesan cheese.

Mix the mince, seeds and onion together. Spoon mixture into cabbage leaves. Roll up the leaves and if need be secure with a toothpick. Lay side by side in an oblong casserole dish. Pour over the tomato and basil leaves. Microwave for five minutes on medium heat or bake for ten minutes.
Serve with parmesan sprinkled on the top and decorate with fresh basil leaves.

CABBAGE STIR FRY
2 cups sliced cabbage
2 Tablespoons chopped celery
1 tablespoon chopped onion
1 tsp chopped garlic
2 tablespoons chopped green pepper
1 chopped red chilly
2 tablespoons chopped cashew nuts.
Soy sauce and lemon juice

Steam the cabbage for 8 minutes and put aside. Fry all the other ingredients together gently until still slightly crisp and toss in the cabbage. Remove from stove and toss in the soy sauce and lemon juice. serve hot!
Chicken, beef or fish strips can also be added to make this a main meal.

To retain that wonderful light green appetizing appearance, sprinkle a little sugr on cabbage before steaming!

Learn more about this author, Glenda Thompson.
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