A classic winter vegetable, white cabbage, the most widely grown type of cabbage in Europe, has many uses in the kitchen. Popular dishes are cabbage rolls, stews as well as casseroles. A large part of the cabbage is also processed into sauerkraut.
This is what you should know about white cabbage
Very valuable is especially the high vitamin C content. Also beta-carotene, calcium as well as fiber are abundant in white cabbage. White cabbage is a large round cabbage with dark green leaves that tightly enclose the head of the cabbage. The leaves inside are light green or even almost white. The reason for this is that the sun only reaches the outer leaves and also only here can form the leaf green (chlorophyll). The white cabbage, which originates from the Mediterranean region, is now a typical German vegetable and, with an annual harvest of more than 300,000 tons, the cabbage variety that is cultivated the most. White cabbage can be found almost all over the world. Due to a lactic acid fermentation, preserved white cabbage can be kept for several months and has a high vitamin content. For this reason, sailors took the fermented white cabbage in barrels with them on sea voyages, as this prevented deficiency symptoms. In Germany, cabbage is a classic winter vegetable, but the first harvest takes place in the summer, mainly by hand. In this country, the round heads of white cabbage are in season once in early summer from May to June and once throughout the fall and winter. The latter seasons are the most productive. As a result, sweet-tasting white cabbage is now available year-round. About 90 percent of the white cabbage consumed in Germany comes from domestic cultivation. 10 percent is imported from other growing countries, for example Russia, Poland, Scandinavia, Asia and Great Britain. The cabbage is stored in metal boxes at a temperature of about one degree Celsius. Further processing or progression can subsequently take place even after six months, as the white cabbage does not spoil and also retains the valuable ingredients. The sulfurous essential oils that the cabbage contains provide the hearty aroma, which is rounded off by a very slight sweetness.
Importance for health
The white cabbage is low in calories and fat, does not contain cholesterol and other risk substances such as uric acid, which promotes gout. Very valuable is especially the high vitamin C content. White cabbage is also rich in beta-carotene, calcium and fiber. The latter promotes healthy intestinal flora. Cabbage fermented with lactic acid (sauerkraut) helps with digestive problems. The vitamin-rich sauerkraut juice is supportive during diets. Cabbage also helps against stomach ulcers, as it contains active substances that protect the mucous membranes of the stomach and intestines. Also duodenal ulcers are positively influenced by the consumption. Glucosinolates ward off carcinogenic substances and potassium protects the heart. In case of wounds, ulcers and boils, crushed leaves of white cabbage applied directly help. White cabbage can regulate weight, blood sugar level and cholesterol levels. In general, it has blood purifying, detoxifying, anti-inflammatory and antibacterial effects. Thus, the white cabbage is an all-round remedy.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 25 | Fat content 0.1 g |
| Cholesterol 0 mg |
Sodium 18 mg |
| Potassium 170 mg | Carbohydrates 6 g |
| Protein 1.3 g |
Vitamin C 36.6 mg |
The white cabbage not only has a high water content, but it also convinces with valuable ingredients: already 200 grams of white cabbage cover almost the daily requirement of vitamin B1, B2, C and K, as well as provitamin A. It also contains plenty of selenium, magnesium, phosphorus, potassium, calcium, iron and protein. The high content of dietary fiber stimulates a tired digestion. Furthermore, the white cabbage inspires with the radical scavengers such as indoles, phenols, bioflavonoids and chlorophyll, thanks to which the cells can be protected and the aging process can be delayed. At the same time, white cabbage contains few calories and fat, which makes it ideal for dieting. Thanks to the complex carbohydrates, saturation occurs quickly.
Intolerances and allergies
People who have sensitive stomachs can get flatulence and subsequently abdominal pain from eating white cabbage. Children, pregnant women and nursing mothers should note that cabbage contains substances that hinder the absorption of the mineral iodine. Therefore, cabbage dishes should be seasoned with iodized table salt. In case of goiter and hypothyroidism, it is advisable to consume white cabbage less frequently. If cumin, fennel, anise or grated ginger is added during cooking, the cabbage will be better tolerated.
Shopping and cooking tips
When buying, make sure the cabbage head is firm and the leaves are crisp and fresh. Also, a cabbage with dark spots should not be selected. White cabbage is also sold without outer leaves. Then it should not have spots or holes, as well as be uniformly colored and slightly shiny. Autumn white cabbage can be stored in a cool place for about two months, but pointed and early cabbage only about ten days. Cut white cabbage is covered with cling film and stored in the refrigerator. However, the cabbage loses important vitamins in the process. Cut into small pieces, it can also be frozen in portions for at least eight months. The sooner this is done after harvesting or cooking, the more of the healthy valuable vitamins are retained. To prepare, first remove the thick outer leaves and likewise those that are not fresh. Then the white cabbage is cut in half and rinsed. After draining, the stalk and leaf veins are cut out with a knife. Thinner or thicker strips can now be cut, depending on the preparation preference.
Preparation tips
In fresh form, the greenish-white cabbages offer a variety of uses, for example, raw as a salad or steamed and cooked as a vegetable. Pointed cabbage tastes particularly tender. This is a variety of white cabbage that is well suited for preparing cabbage rolls. 75 percent of the harvested white cabbage is processed into sauerkraut. White cabbage is also always found in Asian dishes. In general, it is true for white cabbage that long cooking and stewing is detrimental to the vitamins it contains. Therefore, the cooking time should be as short as possible. The white cabbage is the popular basis for classics such as cabbage rolls, stews, cabbage salad and soups and much more. White cabbage can also be pounded with a meat tenderizer. This will soften the leaf texture. One disadvantage of white cabbage is that whether it is sauteed with lard or in olive oil, it smells strongly when cooked. The reason for this is the sulfur it contains, but there is a very simple trick: if a small shot of vinegar is added to the cooking water, this can be prevented. When preparing cabbage, always use a little oil or butter, because only then the numerous healthy vitamins can be absorbed by the body.
