In winter, the kitchen must smell like cabbages. It is no coincidence that its Latin name is Brassica oleracea. This botanical family belongs to the group of vegetables with the most powerful properties known against cancer and other diseases: green, red and Brussels sprouts, cabbage, cauliflower, broccoli and Romanesco cabbage.
This family is completed with other plants of which the root – kohlrabi – or the stem – kohlrabi is consumed.
The cabbages They have conquered the world, from Europe to the antipodes, passing through China. Many European cultures identify with different cabbages, surely because for millennia it was a food on which life depended during the long winters.
Even today, the Germans, who organize winter festivals where kings and queens are named dedicated to this vegetable, would not understand themselves without cabbage. They would be lost like the Galicians without the collard soup.
The first historical mention of the cultivation of cabbages was made by the Greek Theophrastus in the 3rd century BC, but they are cultivated for at least four millennia.
Farmers have been selecting the varieties and today they bear little resemblance to what must have been the original wild cabbages that grew on the banks of the Mediterranean or in Asia.
The cabbages are originally from Europe, where they have been appreciated since ancient times. For the Romans they were a kind of vademecum, since for 600 years they gave rise to many of their main medicines.
Properties of cabbages
Cabbages combine antioxidant compounds, indoles or isothiocyanates. The last two are glucosinolates, or sulfur compounds.
Along with sulfur compounds, they also contain high concentrations of essential nutrients. During the winter, when fruits were not available, they constituted a important source of vitamin C, as long as they were consumed raw or lightly cooked.
100 g of raw cabbage provides 120 mg of vitamin C. If cooked, 41 mg.
They also offer B vitamins, vitamin A in the form of beta-carotene, folic acid, selenium, iron, calcium, magnesium, potassium and different flavonoids in significant doses.
Benefits of cabbages
The peculiar composition of cabbages is associated with important positive effects on health.
Protect from cancer
It is known that regular consumption of cabbages: red cabbage, cabbage, cauliflower, collard greens, Brussels sprouts, broccoli, Romanesco cabbage… halves the incidence of lung, stomach, colon and skin cancer thanks to its combination of antioxidants and sulfur compounds.
The latter, in turn, protect the liver and have antirheumatic properties. Furthermore, its wealth in chlorophyll together with his outstanding contribution in vitamin C, It promotes the assimilation of iron, combating anemia.
The cabbages are rich in folic acidwhich prevents spina bifida during pregnancy.
Also in potassiumwhich controls blood pressure; in calcium and phosphorus, which strengthen the skeleton and they balance the nervous system; in magnesium, iron and copper and beta-carotene or provitamin A, which promotes the good condition of the skin and mucous membranes.
Digestive cures
Natural and popular medicine continues to recommend fresh cabbage juice (half a cup for breakfast) to cure colitis, gastritis and stomach ulcers and duodenum.
Their anti-inflammatory effects they even took advantage to relieve sore breasts during breastfeedingapplying plasters to the affected areas.
Unless you suffer from hypothyroidism, it is advisable to consume raw or lightly cooked cruciferous vegetables. two or three times a week. All cabbages are purifying, remineralizing and have disinfectant properties.
Types of cabbages and differences
The many varieties of the cabbage family, nutritious and with recognized anti-cancer properties, They arrive at the market with the coldwhen the seasonal supply of vegetables declines.
broccoli
Few vegetables are as nutritious like broccoli: 200 g provides almost quadruple the vitamin C needed per day.
They also fully satisfy the daily requirements of folic acid and two thirds of those of vitamin A.
The studies also point to the anticancer power of some of its substancessuch as sulfurophane, which seem to protect especially against stomach, breast and lung cancers.
to cook it without losing its crunchy texture or vitamins, it is best to steam it for about eight minutes or in a minimal amount of water for about four.
Red cabbage:
Its attractive purple color is due to lycopenean antioxidant pigment also present in tomatoes.
It is rich, therefore, in carotenoids, which the body transforms into vitamin Aand is also a good source of folic acid and of vitamins C and K.
With a somewhat sweet flavor, it is more digestible if consumed raw, so It is recommended for those who do not digest cooked cabbage well.. Furthermore, it turns out diuretic and laxative.
It should be chosen firm and heavy. So that it does not lose its color, you can cook with a splash of vinegarwhich also improves its sweet flavor.
Cabbage:
Its smooth, somewhat yellow leaves, covered by large veins, are essential ingredient of most regional stewsespecially from Madrid and Andalusia. The col de l’olla is the most suitable for restoratives winter stews.
Compact and crunchy, They are also often used to prepare fermented cabbage or sauerkraut.excellent for the health of the intestinal flora.
The shape more nutritious and digestive eating them is, however,or, raw, cut very thinly and dressed with a sauce.
It is useful to use spices or aromatic plants such as cumin, caraway, coriander or fennel to attenuate its flatulent effect.
Cabbage
Great ally of gastrointestinal disordersits regular consumption seems reduce the risk of colon cancer.
On the other hand, fresh cabbage juice has been recognized as a effective treatment for stomach ulcers.
In general, improves digestion, provides good doses of vitamin C, folic acid, beta-carotene and fiberand you just have to keep in mind that it hinders the absorption of iodine.
Its raw leaves are consumed in salad. Blanched for two minutes in boiling water, they can also be served dressed with a splash of olive oil and sautéed garlic.
It is also a variety ideal for fermenting: sauerkraut promotes the health of the intestinal flora.
Cauliflower
Rich in vitamins and mineralsis particularly indicated for people who must follow a diet low in sodium and cholesterol, as well as in slimming diets.
It is served as a vegetable in soups and stews but also raw in saladswhen it turns out more digestive and less flatulent. It’s also tasty sautéed al dente in a wok. Cauliflower and cheese go especially well together, which is why they are often combined in gratins.
A trick for avoid the intense smell that is released during cooking consists of Add a splash of vinegar to the water.
Cabbage:
Also called headless cabbagehas a finer flavor than other varieties. It is ideal for broths.
Brussels sprouts:
Regarding his relatives, tiny Brussels sprouts have less calcium but more sulfurophanea substance to which studies attribute anti-cancer properties. They are also the cabbages that concentrate the highest folic acid.
It is convenient to choose small, compact and bright green piecesand cook them just lightly. Intense flavour, They help purify, strengthen the stomach and oxygenate the body better.
They traditionally accompany the Christmas turkey in different places in Europe, often together with chestnuts. On less festive occasions They can simply be sautéed with butter or added to salads.
Romanesco cabbage:
Very common in Italy, it is a tender variety with a delicate flavor and an appearance reminiscent of conch shells or the filigrees of the coral. It is the most attractive of the family due to its characteristics. flower-shaped increscences.
It is rich in vitamins A, C and folic acid. As a relative of broccoli, it is believed to helps prevent several types of cancer, regulates blood pressure and promotes iron assimilation.
Rich in calcium pectatealso very abundant in carrots, contributes to check and decrease cholesterol level blood. Consuming romanesco can also benefit the kidneys, due to its slightly diuretic and purifying effect of toxins.
It is prepared like broccoli or cauliflowerensuring that the cooking is al dente to preserve its peculiar shape and lime green color. Cut in small bunchescan be sautéed with garlic, steamed or served pickled.
Cabbages in the kitchen
The variations of cabbages that we find are the consequence of the different crosses (hence their name, cruciferous) made by farmers. Its variations depend on whether the change has occurred in the root (kohlrabi), the stem (kohlrabi), in the leaves (cabbage, collards, kale…), in the flower and fruits (cauliflower, broccoli, Romanesco cabbage) or in the buds (Brussels sprouts).
A crunchy delight
Many of these cabbages can be served raw in salads, such as cauliflower or Romanesco cabbage, or as crudités accompanied by other vegetables and dipping sauces. They can also be added to miso soups, broths and creams when serving them. Others, such as cabbage, collard greens or potted cabbage, lend themselves more to stews and broths. The varieties that can be consumed lightly cooked (broccoli, romanesco cabbage…) are excellent steamed, stewed, en papillote or briefly sautéed.
If you want firm textures, 10 minutes is enough, while to make them more tender, 20 minutes to half an hour will be necessary.