Types of Cabbage: Red Cabbage, Savoy Cabbage, Napa Cabbage | Berkeley Wellness Print Hundreds of varieties of cabbage are grown throughout the world. This cruciferous vegetable is a hearty staple on tables from China to Italy and Ireland. But in American markets you will find three basic types: green, red, and Savoy. Green cabbage: This cabbage has smooth, dark to pale green outer leaves. The inner leaves are pale green or white. Sometimes the outer leaves of cabbage are tied around the head as the cabbage grows to keep the interior white. Cabbage also turns white if it is kept in cold storage. Three types of green cabbage—Danish, domestic, and pointed—account for most commercially marketed cabbage. Danish types, which are grown for late-fall sale, and for storage over the winter, are very compact and solid, with round or oval heads. Domestic types form slightly looser, round or flattened heads, with curled leaves that are more brittle than any of the Danish types. Pointed varieties, which are grown mainly for spring marketing, have small, rather conical heads and smooth leaves.

Red cabbage: Similar in flavor to green cabbage, red cabbage has deep ruby-red to purple outer leaves, with white veins or streaks on the inside. Its texture may be somewhat tougher than green, but red cabbage has more vitamin C, providing 56 percent of the RDA in a 1-cup serving. Savoy cabbage: This cabbage has crinkled, ruffly, yellow-green leaves that form a less compact head than other types. Savoy cabbage has a more delicate texture and milder flavor than other varieties, making it a good choice for salads and coleslaw. Tuscan cabbage: Relatively new to this country, Tuscan cabbage is available mostly at farmers’ markets and specialty produce stores. It’s a mild-flavored cabbage, with long, narrow, almost feathery leaves that are dark green with white ribs. It looks like a narrow version of kale, which is a close relative. There is also a black Tuscan cabbage, known as cavalo nero in Italy, whose leaves are such a dark purple that they appear black. Chinese cabbages are actually connected to American cabbage more by the market term “cabbage” than by any botanical relationship.

Every market and every region will have a slightly different name for the same vegetable, and the Chinese names for these vegetables areno help: They are all some form of choy, a word that simply means vegetable. Many of the so-called cabbages, though, do share some flavor characteristics. They all have pungent, sometimes mustardy or cabbagey flavors. The following is a list of some of the more common Chinese cabbages that you may find in your local supermarket or at a farmer’s market. Bok choy: Bok choy is a loose, bulbous cluster of white to light green stems topped with darker green leaves. Look for firm, white stems and crisp, dark green, glossy leaves. Avoid any with brown spots on the leaves, as these have not been stored at a low enough temperature to prevent some loss in flavor. Separate the leaves from the stalks. Slice the stalks and steam or sauté. The leaves can be sautéed or steamed, either whole or sliced. Baby bok choy: This miniature bok choyis shaped just like the big boy, but its stems and leaves are a more uniform green.

Its taste is fresh, clean, sweet, and not very cabbage-like. Choy sum: This member of the Chinese cabbage family is also known as flowering cabbage, and in Japan it’s called saishin. It has small yellow flowers and slim stalks with rounded leaves. Select firm stalks with crisp leaves. Gai choy: This broad-leafed cabbage has curved stems, a semi-enclosed head, and a strong, pungent, mustardy flavor. It is entirely edible, yet with some varieties of gai choy (such as dai gai choy), the leafy part is discarded while the stems are used for salting, pickling, or drying. Napa cabbage: The market name for this cabbage comes from a Japanese word (nappa), but it has been so absorbed into American cuisine that most people probably think that the name comes from California’s Napa Valley. There are several varieties of napa cabbage, but the two most common are michihili, a long cylindrical head with slightly open leaves at the top, and wong bok, the more familiar napa cabbage head, which is large and barrel-shaped, with tightly packed leaves.

The leaves on both varieties are crinkly and white to light green. Napa cabbage should feel compact when you press on it. Like regular cabbage, it can be eaten raw or cooked and has a mild cabbagey flavor. How to choose the best cabbage Look for solid, heavy heads of cabbage, with no more than three or four loose “wrapper” (outer) leaves. These wrapper leaves should be clean and flexible but not limp. They should also be free of discolored veins or worm damage, which may penetrate the interior of the head. The stems should be closely trimmed and healthy looking, not dry or split. The inner and outer leaves should be tightly attached to the stems. A head of cabbage should not look puffy, although Savoy types are normally looser and lighter than smooth-leaved types. Fall and winter cabbage from storage is usually firmer than the fresh-picked types sold in spring and summer. Don’t buy halved or quartered heads of cabbage, even if well wrapped: As soon as the leaves are cut or torn, the vegetable begins to lose vitamin C. Cabbage nutrition facts and health benefits Custom Search Cabbage nutrition facts Do you ever wonder what would be the secret of Chinese people's everlasting youthfulness?

Yes...It is cabbage! Rich in phyto-nutrient anti-oxidants, this cool season leafy vegetable belongs to the "Brassica" family, a broad family of common vegetables that also include brussels sprouts , cauliflower , bok choy , kale, and broccoli . It is one of the widely cultivated crops around the world. Scientific name: Brassica oleracea (capitata group). Light green variety. Savoy-cabbage. Cabbage structurally consists of clusters of stiff leaves superimposed in compact layers, allowing it to aquire round or globular shape vegetable. Several varieties of cabbage cultivated worldwide including green, purple, red, and savoy (loose-wrinkled leaves). Bok choy Photo courtesy: Ilovebutter Bok-choy or "Chinese-cabbage" features a long cylindrical shape, comprising of short, compact leaves. It is derived from different species of the same Brassica genus of vegetables. Bok-choy characteristically has a vigorous growth pattern. Napa cabbage is another Chinese vegetable variety in the Brassica family. It grows to oblong shaped head consisting of tightly arranged crinkly, thick, light-green color leaves with prominent white veins.

Health benefits of cabbage Fresh, dark green-leafy cabbage is incredibly nutritious; but very low in fat and calories. 100 g of leaves provide just 25 calories. The vegetable is a storehouse of phyto-chemicals like thiocyanates, indole-3-carbinol, lutein, zea-xanthin, sulforaphane, and isothiocyanates. These compounds are powerful antioxidants and known to help protect against breast, colon, and prostate cancers and help reduce LDL or "bad cholesterol" levels in the blood. Fresh cabbage is an excellent source of natural antioxidant, vitamin C. Provides 36.6 mg or about 61% of RDA per 100 g. Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals. Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC value) is 508 µmol TE/100 g. Red cabbages contain more antioxidant value, 2252 µmol TE/100 g.

It is also rich in essential vitamins such as pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). These vitamins are essential in the sense that our body requires them from external sources to replenish. It also contains a adequate amount of minerals like potassium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for the red blood cell formation. Cabbage is a very good source of vitamin K, provides about 63% of RDA levels. Vitamin-K has the potential role in bone metabolism through promoting osteotrophic activity. So enough of vitamin K in the diet would gives you healthy bones. In addition, vitamin-K also has established role in the cure of Alzheimer's disease patients by limiting neuronal damage inside their brain. Selection and storage Red-cabbage. Cabbage is a cool-season crop. In the US supermarkets, however one may find them a year around.

While buying, choose fresh, compact, firm, medium-size head heavy for its size. Pests are common in cabbage. Conventionally grown heads may be subjected to insecticide sprays to avoid pest infestation. Therefore, wash thoroughly in cold running water, then soak in saline water for about 30 minutes. Then again give a gentle wash in clean water in order to remove sand, dirt, pests, eggs/ova/cysts and any residual insecticides. Use cabbage while farm fresh to get its maximum health benefits. However, it can be stored inside the refrigerator for few days for later use. Preparation and serving methods To prepare, trim off the stem end and discard any withered outer layer leaves. Wash the head as described above. Cut the head into two equal halves and then slice the leaves as you may desire in the recipes. Here are some serving tips: Sarmale, stuffed cabbage roll. Thoroughly cleaned cabbage can be eaten raw, in fact, is very nutritious. Sliced or grated raw leaves are added to vegetable salad preparations. Raw sliced or chopped leaves can be added to vegetable salad preparations.

Fresh or pickled cabbage leaves used as rolls, in filling (sarmale), which is usually based on minced meat in many parts of Central Europe, Balkans, and Asia-minor regions. Stew fried cabbage, onion , garlic , bell pepper and green chillies mixed with steamed rice, and soya/ chilli / tomato sauce is one of the favorite dishes (Chowmein) in China and other South East Asian regions. Furthermore, it is used in the preparation of a kind of soup with added beet juice, and yogurt known as "borscht," a very popular in eastern European nations. Safety profile Cabbage may contain "goitrogens,” certain plant-derived compounds, especially found in cruciferous vegetables like cauliflower, broccoli, etc., may cause swelling of thyroid gland and should be avoided in individuals with thyroid dysfunction. However, they may be used liberally in healthy persons. ( Medical disclaimer ). <<-Back to Vegetable Nutrition from Cabbage . Please visit here for impressive list of vegetables with complete illustrations of their nutrition facts and health benefits. Bok Choy - Ten Random Facts Ten Random Facts Culinary You can’t get a vegetable with a name much stranger than bok choy.

Bok choy is a leafy vegetable, dubbed as an ‘Asian green’, that generally has large leaves that clusters upwards from its base. The scientific name of bok choy is Brassica rapa chinensis, previously known as Brassica chinensis, and it is from the family Brassicaceae, the family of cabbages and mustards. ‘Bok choy’ is also known as ‘bok choi’, ‘buk choy’ ‘white cabbage’, ‘Chinese chard’, ‘Chinese cabbage’, ‘Chinese savoy’, ‘Chinese white cabbage’, ‘white Chinese cabbage’, ‘Chinese mustard’, ‘Chinese mustard cabbage’, ‘spoon cabbage’, ‘pak choy’ and ‘pak choi’. The translation of the Cantonese words ‘bok choy’ is ‘white vegetable’ in English, and there is often great confusion over the vegetable’s numerous names, which can vary depending on country or location, while some refer to different varieties. The leaves of bok choy are a green colour, and the stalks are coloured white to green, depending on the variety or type, while the term ‘pak choy’ will often refer to the green stemmed variety.

Bok choy originated in China, in Asia, and have been grown there since 400 AD, and it wasn’t until the late 1700s that they were introduced to Europe. Both the stems and leaves of bok choy are eaten, and they are often cooked through stir-frying, while other methods include steaming, boiling and microwaving. To decrease the likelihood of leaves wilting, harvesting of bok choy is performed during cooler hours, such as morning, and they are best stored in the refrigerator. The thick stalks of bok choy are firm and crunchy, while the leaves are relatively thin and pliable. In addition to many other beneficial vitamins and minerals, bok choy is very high in vitamin A, C and K, and it is particularly useful in decreasing the likelihood of inflammation and cancer. Bibliography: Bok Choy, 2011, Fresh For Kids, Bok Choy, 2015, Wikipedia, Bok Choy, 2015, The World’s Healthiest Foods, Amazon: Cabbage Featured Foods Cabbage If cabbage isn't a mainstay on your winter menu, it should be.

Packed with antioxidants and vitamin C, cabbage is one of the most nutritious winter vegetables around. It's also one of the most affordable. Read on, because this month I'm praising the almighty cabbage! Nutrition Notes A member of the cruciferous family of vegetables - along with broccoli, bok choy, Brussels sprouts, cauliflower, rapini and turnip - cabbage is an exceptional content of phytochemicals called glucosinolates. Once consumed, glucosinolates are transformed into isothiocyanates and indoles, active compunds which have anti-cancer, antioxidant and anti-inflammatory effects. An enzyme in cruciferous vegetables, called myrosinase, converts glucosinolates to isothiocyanates when they're chopped or chewed. However, this enzyme is destroyed by heat so overcooking your cabbage (and other cruciferous veggies) will reduce its disease-fighting potential. Eating cruciferous vegetables on a regular basis has been associated with a lower risk of heart attack, stroke and cancers of the breast, lung, colon, prostate and pancreas. On the nutrition front, cabbage is very low in calories and high in vitamins C and K.

In fact, one-half cup of raw cabbage delivers one-third of a day's worth of immune-boosing vitamin C for women (one-quarter of a day's worth for men). Nutrient information per ½ cup (125 ml) raw red cabbage: Calories Source: Canadian Nutrient File, 2007b Varieties Cabbage varies in size, colour, texture and taste. Some popular varieties of cabbage include: Green cabbage The most widely available variety in Canada, green cabbage is also one of the largest; one head yields about 8 cups of shredded cabbage. Green cabbage can vary in colour from light, pale green to dark green and has a very mild flavour. It works well in soups, stews and salads. Red or purple cabbage The most striking variety, it's distinguishable by its deep crimson colour. Red cabbage can vary in size, from small to quite large. Its flavour is mild and similar to green cabbage. It's a great addition to soups, stews and salads but be forewarned - its natural colour pigments (phytochemicals called anthocyanins) will turn other foods purple!

Bok choy Also known as Chinese cabbage or Chinese chard, bok choy has crunchy white stems and green spinach-like leaves and is popular in Asian dishes. Bok choy has a mild, slightly peppery flavour. Very small heads of bok choy are called baby bok choy and are favoured for their tender stalks and leaves. Bok choy is a great addition to salads and stir-fries. Napa cabbage This variety has an oblong shape and pale or dark green leaves. It's also popular in many Asian dishes and can be used as a milder and more delicate alternative to green cabbage. It is often used raw in salads and slaws. Savoy cabbage This cabbage is similar to green cabbage in appearance but has crinkled leaves and can vary in colour from dark green to light green. It has a mild flavour. Buying When purchasing fresh cabbage, look for heads that are compact, firm and heavy for their size. Leaves should be blemish-free and slightly glossy. Avoid cabbage that has brown spots around the edge of the leaves. Storing Store cabbage in the crisper section of the refrigerator to help retain its freshness and vitamin C content.

Heartier varieties of cabbage, such as green and red, will keep for two weeks or longer. More delicate varieties, such as bok choy, will keep for 5 to 7 days. If storing a partial head of cabbage, be sure to wrap it tightly in plastic wrap; use it within 2 to 3 days for maximum freshness. Preparing To help preserve its vitamin C content, don't cut or wash cabbage until right before you plan to cook or eat it. To prepare whole heads of cabbage remove the outer coarse leaves, and cut the cabbage into large sections. Even though the outer leaves protect the inside leaves from dirt and sand, it's still a good idea to rinse all parts of the cabbage under cool, running water. For bok choy, cut off the bottom stem and gently wash leaves under running water. Depending on how it will be used, cabbage can be chopped, sliced, grated or shredded. Cutting Cut cabbage into wedges; keep part of the core intact to help hold the leaves together. If the cabbage is to be cut into smaller pieces, quarter it then remove the core by cutting out a wedge-shaped section from the base of each quarter.

Slicing/Shredding Take a quarter wedge and place it on a cutting board. (Don't try to slice the whole cabbage at once!) Slice carefully through the wedge vertically. You can have wide ribbons or fine shreds or something in between depending on how closely you make your cuts. Or if you're not handy with a knife, pull out the food processor and shred it using the grating disk. There are many ways to prepare cabbage. Here are some of the most popular ways to eat this cruciferous vegetable: Braising Put the cabbage and just enough liquid to cover it in a large skillet. Bring to a boil, cover and simmer. Try different liquids for braising such as low sodium chicken stock, apple juice, apple cider or wine. Add some onion, shallots or a pinch of sea salt to the braising liquid for extra flavor. Steaming Place quartered, sliced or shredded cabbage in a vegetable steamer over boiling water, or in a pan with about 1/2-inch boiling water. Cover and reduce heat to medium-low. Steam large wedges for 10 to 15 minutes; shredded cabbage for 5 to 10 minutes.

Stir-frying Stir-fry sliced or shredded cabbage on its own or as part of a mixed-vegetable dish. Cook quickly, about 1 to 2 minutes. Cabbage can also be sautéed in a saucepan using wine, stock or juice instead of oil. Eating Fresh cabbage is a great addition to soups, salads, casseroles, sandwiches, even burgers. Experiment with different varieties of cabbage to add colour, taste and texture to meals. Coleslaw isn't the only way to enjoy this cruciferous vegetable. Sauerkraut is perhaps one of the most famous prepared cabbage dishes and is a tasty addition to burgers and sausages. Looking for something spicy? Kimchi is a spicy Korean condiment made from fermented cabbage that's delicious eaten on its own, or added to rice. Look for it in Asian markets or major grocery stores. Healthy ways to enjoy Breakfast Add shredded red or purple cabbage to an omelet along with coarsely chopped spinach and a sliced orange bell pepper. Season to taste with coarse sea salt and coarsely ground black pepper. Lunch Add shredded cabbage to a sandwich or burger instead of lettuce. Make a colourful salad with red cabbage, green cabbage and shredded carrots.

Click here for a recipe. Add shredded green or red cabbage to a bowl of bean soup. Enjoy a bowl of borscht - a Ukrainian style soup made with cabbage. Click here for a recipe. Dinner Use cabbage leaves to wrap a homemade taco or burrito. Sauté red cabbage with diced apple for a quick, and healthy side dish. Click here for a recipe. Make nasi-goreng, a traditional Indonesian rice dish with cabbage. Click here for a recipe. Add shredded cabbage to a stir-fry for a boost of phytochemicals. Make your own cabbage rolls. Click here for a recipe. Did you know? In European folk medicine, cabbage leaves were used to treat acute inflammation. The largest cabbage dish ever prepared was in Macedonia in 2008 and contained over 80,000 cabbage rolls, weighing more than 1200 pounds! How to start your own cabbage plants and grow them up into heads | Oregon State University Extension Service | Gardening How to start your own cabbage plants and grow them up into heads This article has been updated. Please check our website for the most recent story. Last Updated: Savoy Express cabbage. Photo courtesy of All-American Selections. Savoy Express cabbage.

Photo courtesy of All-American Selections. CORVALLIS - Mid-March through May is a good time to start early and mid-season cabbage seed indoors. Start seeds indoors at the early end of spring if you are on the coast. In colder regions of the state, start them about six weeks before the last frost or when your soil temperature exceeds 50 degrees. The most common cabbages seen in grocery stores are the green cabbages, including Danish, domestic and pointed varieties. But there are dozens of other varieties available in seed catalogs and in nurseries for the home gardener, including varieties of Savoy, Bok Choy, Napa, and red varieties. Ornamental cabbages, also known as flowering kales, are grown as fall and winter landscape plants and salad bar decorations. Savoy cabbage is stronger tasting, has a looser head than most green cabbages and has wrinkly leaves with ruffled edges. Bok Choy is an open Chinese cabbage with white or green celery-like stalks and shiny dark green leaves. Napa forms an elongated head and is pale green, with mild flavored delicately crinkled leaves.

Some cabbage varieties are termed "early," meaning they are fast-growing, earlier maturing and smaller in size. "Mid-season" cabbages are larger, later to mature and must be well established before summer heat sets in. Transplant cabbage both early and mid-season starts into the ground in May and June. For a late fall, winter and spring crop in the milder regions of the state, "late" types can be grown. Sow seed for late varieties in May, and transplant them out in June through July. Chinese cabbage bolts with excessive exposure to cool weather in early spring and lengthening days, and is best planted in early summer for fall harvest. Transplants can also be purchased from your local nursery or garden store. Always select plants with stem diameters smaller than a lead pencil to reduce the risk of bolting. Set transplants outside during the day for a week to harden them before transplanting. Cabbage thrives in a sunny, well-drained, loam soil heavily amended with organic matter. Cabbage are heavy feeders and require uniform moisture. Keep soil pH above 6.8 to avoid club root, a damaging fungal disease. Space plants about 15 to 18 inches apart for optimal growth.

Hot caps or floating row covers help early cabbages thrive. The floating row covers eliminate a lot of the pests on young cabbage like root maggot and flea beetles, which can completely destroy young seedlings. The Oregon State University Extension Service has tested and recommends the following cabbage varieties as performing well in Oregon: (early) Dynamo, Parel, Primax, Arrowhead, Capricorn, Farao, Tendersweet. (main season) Golden Acre, Bravo, Charmant. (late fall, winter) Danish Ballhead, Storage Hybrid #4, Blue Thunder. (red) Ruby Perfection, Regal Red, Red Acre. (savoy) Melissa, Savoy Express, Savoy Ace, Kilosa. Chinese Cabbage: Michihili, Monument, China Express, China Flash, (Pak choi) Mei Qing Choy, Joi Choi. Author: Carol Savonen Cabbage The World's Healthiest Foords are health-promoting foods that can change your life. Watch for the launch of our new WHFoods 7-Day Meal Plan on January 23rd! The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or advertising.

Our mission is to help you eat and cook the healthiest way for optimal health. Cabbage What's New and Beneficial About Cabbage Did you know that cabbage was one of two vegetable types (the other type was root vegetables) found to be a mainstay for prevention of type 2 diabetes in a recent study of over 57,000 adults in the country of Denmark? In this very large-scale study, adults who closely followed the Healthy Nordik Food Index were found to have the lowest incidence of type 2 diabetes. Importantly, this key health benefit was linked to six food intake categories: (1) fish, (2) rye bread, (3) oatmeal, (4) apples and pears, (5) root vegetables, and (6) cabbage! Researchers have now identified nearly 20 different flavonoids and 15 different phenols in cabbage, all of which have demonstrated antioxidant activity. This impressive list of antioxidant phytonutrients in cabbage is one key reason why an increasing number of studies link cabbage intake to decreased risk of several cardiovascular diseases. You can read more about these individual antioxidants in our Health Benefits section.

In terms of price per edible cup, a report by the Economic Research Service at the U.S. Department of Agriculture (USDA) has shown cabbage to be the second most economical cooked vegetable in terms of price per edible cup. Only potatoes came out slightly less expensive. The relatively low economic cost of cabbage in comparison with most other vegetables makes this cruciferous vegetable a nutritional bargain, especially considering the 3 excellent, 6 very good, and 11 good rankings that it achieves in our WHFoods rating system. There are literally hundreds of varieties of cabbage grown worldwide. But of special interest in recent research studies have been cabbage varieties that fall into the red-purple category. It is the anthocyanin antioxidants (and in particular, a subcategory of anthocyanins called cyanidins) that have been the focus of these research studies. Impressively, the anthocyanins in red cabbage are a major factor in the ability of this cruciferous vegetable to provide cardiovascular protection, including protection of red blood cells. Blood levels of beta-carotene, lutein, and total blood antioxidant capacity have been found to improve along with red cabbage intake, while oxidized LDL has been found to decrease.

(This reduction in oxidized LDL is a good thing, since LDL—an abbreviation which stands for low-density lipoprotein—becomes a risk factor for blood vessel problems if excessively present in its oxidized form. Cabbage turns out to be an especially good source of sinigrin. Sinigrin is one of cabbage's sulfur-containing glucosinolates that has received special attention in cancer prevention research. The sinigrin in cabbage can be also converted into allyl-isothiocyanate, or AITC. This isothiocyanate compound has shown unique cancer preventive properties with respect to bladder cancer, colon cancer, and prostate cancer. It's also worth noting here that a second glucosinolate found in cabbage—glucobrassicin—can be converted into two cancer-protective compounds. These two compounds are indole-3-carbinol (or I3C, an isothiocyanate) and diindolylmethane (or DIM). DIM is an interesting sulfur-containing compound that can be produced in the stomach from I3C if the stomach juices are sufficiently acidic. Like AITC and I3C, DIM has been shown to have cancer-preventive properties for the specific cancer types listed above.

WHFoods Recommendations You'll want to include cabbage as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, we recommend 3/4 cup of cruciferous vegetables on a daily basis. This amount is equivalent to approximately 5 cups per week. A more optimal intake amount would be 1-1/2 cups per day, or about 10 cups per week. You can use our Veggie Advisor for help in figuring out your best cruciferous vegetable options. Traditional methods of steaming or boiling make cabbage watery. Traditional methods of steaming or boiling make cabbage watery. To avoid this result and promote optimal flavor, we recommend Healthy Sautéeing cabbage. Slice cabbage into 1/8-inch slices and let sit for 5 minutes to enhance its health-promoting benefits before cooking. For more details see the Nutrient-Rich Way of Cooking Cabbage below. Our Chinese Chicken Cabbage Salad recipe is a great example of how to enjoy the delicate flavor of napa cabbage in your favorite salad. It is a milder tasting variety of cabbage that boasts the highest concentration of folate.

Enjoy the mild flavor of bok choy by using our Healthy Sauté method of cooking. Our 4-Minute Healthy Sautéed Bok Choy recipe will give you great tasting bok choy in a matter of minutes! Red Cabbage While green cabbage is the most commonly eaten variety of cabbage, we highly recommend trying red cabbage because of its added nutritional benefits and its robust hearty flavor. We don't think you will be disappointed. The rich red color of red cabbage reflects its concentration of anthocyanin polyphenols, which bring along with them unique antioxidant and anti-inflammatory properties. Cabbage, red, cooked vitamin B3 4% This chart graphically details the %DV that a serving of Cabbage provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Cabbage can be found in the Food Rating System Chart . A link that takes you to the In-Depth Nutritional Profile for Cabbage, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

References Health Benefits While cardiovascular protection and decreased risk of type 2 diabetes have been areas of increased research interest with respect to cabbage intake, it is the area of cancer prevention that still offers the largest number of health-related studies for this cruciferous vegetable. To date, more than 475 studies have examined the role of this cruciferous vegetable in cancer prevention (and in some cases, cancer treatment). The uniqueness of cabbage in cancer prevention is due to the three different types of nutrient richness found in this widely enjoyed food. The three types are (1) antioxidant richness, (2) anti-inflammatory richness, and (3) richness in glucosinolates. Antioxidant-Related Health Benefits of Cabbage Cabbage ranked in our WHFoods rating system as an excellent source of vitamin C and a very good source of manganese. But in terms of antioxidants in the newer, phytonutrient category, cabbage is impressive, even among cruciferous vegetables. Polyphenols rank at the top of the list for phytonutrient antioxidants in cabbage. In fact, one group of researchers has described polyphenols as the primary factor in cabbage's overall antioxidant capacity.

Even white cabbage (a very lightly-colored form of green cabbage and the most commonly eaten variety of cabbage in the U.S.) provides about 50 milligrams of polyphenols in a half-cup serving. Red cabbage makes its own unique contribution in this area by providing about 30 milligrams of the red pigment polyphenols called anthocyanins in each half cup. (These anthocyanins qualify not only as antioxidant nutrients, but as anti-inflammatory nutrients as well.) The antioxidant richness of cabbage is partly responsible for its cancer prevention benefits. Without sufficient intake of antioxidants, our oxygen metabolism can become compromised, and we can experience a metabolic problem called oxidative stress. Chronic oxidative stress, in and of itself, can be a risk factor for development of cancer. More than a dozen cabbage phenols have been shown to contribute to its antioxidant capacity.

These phenols are now known to include: benzoic acid, caffeic acid, cinnamic acid, coumaric acid, dimethylbenzoic acid, gallic acid, hydroxybenzoic acid, hydroxycinnamic acid, phenylacetic acid, rosmarinic acid, syringic acid, trimethylbenzoic acid, and vanillic acid. Anti-Inflammatory Benefits of Cabbage Without sufficient intake of anti-inflammatory nutrients, regulation of our inflammatory system can become compromised, and we can experience the problem of chronic inflammation. Especially when combined together with oxidative stress, chronic inflammation is a risk factor for development of cancer. The anthocyanins found in red cabbage are well-documented anti-inflammatory compounds and make red cabbage a standout anti-inflammatory food for this reason. However, all types of cabbage contain significant amounts of polyphenols that provide anti-inflammatory benefits. Anthocyanins are also compounds that fall into the general category of polyphenols known as flavonoids, and they are definitely not the only important flavonoids provided by cabbage.

Included in the list of cabbage flavonoids are the following anti-inflammatory compounds: artemetin, betanidin, butein, equol, hydroxyflavone, kaempferol, luteolin, malvidin, naringenin, pelargonodin, purpurogalin, quercitol, and tetrahydrochalcone. Glucosinolates and Cancer Prevention from Cabbage Given the roles of oxidative stress and chronic inflammation as risk factors for cancer, the antioxidant and anti-inflammatory richness of cabbage would provide anti-cancer health benefits without the addition of cabbage's glucosinolates. But glucosinolates are cabbage's trump card with regard to "anti-cancer" benefits. The glucosinolates found in cabbage can be converted into isothiocyanate compounds that are cancer preventive for a variety of different cancers, including bladder cancer, breast cancer, colon cancer, and prostate cancer. Some of the key glucosinolates present in cabbage and their corresponding isothiocyanates are listed in the chart below.

Glucosinolates in Cabbage and Their Anti-Cancer Thiocyanates Glucosinolate benzyl-isothiocyanate BITC * Indole-3-carbinol (I3C) is not an isothiocyanate. It's a benzopyrrole, and it is only formed when isothiocyanates made from glucobrassicin are further broken down into non-sulfur containing compounds. The isothiocyanates (ITCs) made from cabbage's glucosinolates act to protect us against cancer through a variety of different mechanisms. In some cases, they help regulate inflammation by altering the activity of messaging molecules within our body's inflammatory system. In other cases, they improve our body's detoxification system and leave our cells with a smaller toxic load. But the bottom line is decreased risk of cancer from consumption of cabbage and its glucosinolates. We've seen one study, from Poland, showing impressive reduction of breast cancer risk in women consuming large amounts of cabbage.

(In this particular study, this reduction in risk was associated with consumption of at least 4 cabbage servings per week, in comparison with the once-per-week serving consumed by women with higher breast cancer risk.) In this context of glucosinolates, isothiocyanates, and cancer prevention, it is worth noting that one of the I3C (the isothiocyanate made from glucobrassicin) can be further converted in the stomach under healthy acidic conditions to diindolylmethane (DIM), which has also been shown to be a valuable cancer-preventive compound. Digestive Tract Support of Cabbage Long-established in health research is the role of cabbage juice in helping heal stomach ulcers (called peptic ulcers), but more recent studies on cabbage have looked at the overall health benefits of this food for the stomach and digestive tract as a whole. Present-day studies make it clear that cabbage contains a variety of nutrients of potential benefit to our stomach and intestinal linings. These nutrients include glucosinolates (and the anti-inflammatory isothiocyanates or ITCs made from them), antioxidant polyphenols, and the amino acid-like substance called glutamine.

In the case of ITCs, digestive tract benefits include proper regulation of bacterial populations of Helicobacter pylori inside the stomach. These bacteria are normal stomach inhabitants, but their populations can become too large and they can latch onto the stomach lining in an undesirable way. The ITCs made from cabbage's glucosinolates can lower the risk of these unwanted stomach events. It would also be wrong to move on from this issue of digestive support without mentioning the very good fiber support provided by cabbage. At nearly 4 grams per cup and only 44 calories, cabbage provides nearly 1 gram of fiber for every 10 calories! This "fiber density" of cabbage actually ranks it above some our WHFoods legumes, including our beans, lentils, and dried peas. This very low "calorie cost" of cabbage fiber makes it easy to add fiber to your diet without adding calories. And this added fiber can be very helpful in improving digestion of food. Cardiovascular Support from Cabbage Recent studies on cabbage intake—especially studies on intake of red cabbage—have looked carefully at the potential for cardiovascular support from this vegetable. The results have been encouraging.

Blood levels of beta-carotene, lutein, and total blood antioxidant capacity have been found to increase along with increasing intake of red cabbage intake. At the same time, total cholesterol, total LDL cholesterol, and total oxidized LDL have been found to decrease. Reductions in oxidized LDL are a particularly noteworthy finding since oxidized LDL is a known risk factor for development of atherosclerosis. One of the ways in which cabbage intake can lower your total and LDL cholesterol is through the process of binding with bile acids. Your liver uses cholesterol as a basic building block to produce bile acids. Bile acids are specialized molecules that aid in the digestion and absorption of fat, and when they are present in your digestive tract, fiber-related nutrients in cabbage can bind together with them for eventual excretion. Whenever this process takes place, your liver needs to replace the excreted bile acids by drawing upon your existing supply of cholesterol, and as a result, your cholesterol level drops down. Description Cabbage has a round shape and is composed of superimposed leaf layers. It is a member of the food family traditionally known as cruciferous vegetables and is very closely related to kale, broccoli, collards and Brussels sprouts.

All cruciferous vegetables provide integrated nourishment across a wide variety of nutritional categories and provide broad support across a wide variety of body systems as well. For more on cruciferous vegetables see: Feeling Great with Cruciferous Vegetables The word "brassica" translates in Latin as "cabbage." However, this connection between cabbage and "brassica" vegetables can sometimes be confusing. Cabbage and all of its fellow cruciferous vegetables all belong to the family of plants called the Brassicaceae. Despite the literal translation of "brasssica" as "cabbage," however, this family of plants is seldom referred to as the "cabbage family." Far more often, it is referred to as the "mustard plant family." (Mustard, including mustard greens, belongs to this plant family as well.) When people talk about the "brassica" family of plants, they are talking about the plant family that includes both cabbage and mustard. Historically, this family of plants was most commonly referred to as the Crucifereae. For all practical purposes, Crucifereae and Brassicaceae are interchangeable names for this plant family.

The name Crucifereae, of course, is where the term "cruciferous vegetables" originates. All cruciferous vegetables are members of the Brassicaceae/Crucifereae family. Even more confusing is the very close relationship between several members of this plant family. The genus/species combination of Brassica oleraceae is identical for all of the following cruciferous vegetables: broccoli, Brussels sprouts, cabbage, cauliflower, kale, and kohlrabi. These six vegetables are simply different subspecies and varieties of Brassica oleraceae. Because cabbage's inner leaves are protected from the sunlight by the surrounding leaves, they are oftentimes lighter in color. However, the outer color of cabbage leaves is still the most common way of dividing cabbage into types. For cabbage, the two basic color types are green and red. Green cabbages can range from very dark to very light in color. (In fact, some of the lighter-colored green cabbage varieties are actually referred to as "white" cabbages.) The subgroup "alba" (meaning "white" in Latin) is often used to refer to the green cabbage subgroup as a whole.

Red cabbage can also range widely in color, with some appearing deep purple in color. The subgroup "rubra" is often used to refer to the red cabbage subgroup as a whole. You'll also sometimes hear the darkest shades of purple cabbage being referred to as "black" cabbage. Savoy cabbage refers to cabbage that has more crinkled or "ruffly" leaves. The leaves may also be less densely packed together. Savoy cabbage also typically has a more delicate texture than ordinary green or red varieties. However, there are light green, dark green, red, and purple varieties of savoy cabbage, just like there are similar colors of non-savoy varieties. Most of the savoy cabbage varieties commonly available in U.S. grocery stores, however, have leaves that are lighter green or green-yellow in color. The subgroup name "sabauda" is often used to refer to the savoy subgroup as a whole. Once you move past these basic cabbage types, however, some of the terms that you will hear to describe cabbage can become confusing. For example, you will sometimes hear the term "Chinese cabbage" being used to refer to cabbage types.

However, cabbage types referred to as "Chinese" seldom belong to the Brassica oleracea genus/species of plant, but rather, to the Brassica rapa genus/species. Brassica rapa is the genus/species to which boy choy and turnips also belong. Due to these close plant relationships, you may find the terms "choy" and "cabbage" overlapping fairly extensively in common vegetable names. For example, you may find bok choy being referred to as "white cabbage" or "Chinese cabbage" even though bok choy does not belong to the Brassica oleracea genus species that serves as the home for broccoli, Brussels sprouts, cabbage, cauliflower, kale, and kohlrabi. As mentioned earlier in this Description section, the Brassicaceae family of plants has some very closely related groups and this closeness is witnessed by the common naming of cabbage and choy plants. Most "Chinese cabbage" sold in U.S. groceries belongs to the group Brassica rapa subspecies pekinensis.

The term "napa cabbage" is sometimes used in a way that is synonymous with "Chinese cabbage," and this usage makes sense to us because the most common plant group for "napa cabbage" is also group Brassica rapa subspecies pekinensis. When the terms "Chinese cabbage" and "napa cabbage" are used in this synonymous way, you can treat these varieties of cabbage as being readily identifiable by their fairly large, barrel-shaped heads and their somewhat crinkly leaves. In the case of "napa cabbage," it is also worth noting that the designation "napa" comes from the Japanese word "nappa" rather than the region of California known as the "Napa Valley." Yet another Brassicaceae family vegetable that you may hear being referred to as cabbage is "Tuscan cabbage." At this point in time, the term "Tuscan cabbage" does not have a very reliable food counterpart in the grocery store. "Cavolo nero"—which literally means "black cabbage" in Italian—is most often a variety of Brassica oleracea most closely resembling kale.

In fact, "Tuscan kale" is a more common name for the seeds of this plant than either "Tuscan cabbage" or "black cabbage." But once again, you can see the amazing closeness in the food naming and food relationships in this Brassicacea family of plants. History As you might imagine from the complicated set of descriptions above, it has been equally complicated for plant researchers to trace the exact history of cabbage and its development. Because of the linguistic overlap between "choy" and "cabbage" and because of the cultivation of Brassicacea plants in Europe, Asia, and Africa, there are some conflicting analyses of cabbage and its exact origins. Most histories, however, point to the presence of wild cabbage in Europe as the most direct, distant ancestor of the cabbages we currently purchase in the grocery store. However, if we lived in Europe during the first years of wild cabbage growth over 2,000 years ago, we would be unlikely to recognize any of those wild cabbage plants as cabbages. That's because the original European forms of this plant were non-head-forming and much more closely resembled cruciferous vegetables like kale or collards. In 2014, U.S.

adult intake of cabbage averaged about seven pounds per year. This volume of intake placed cabbage in 10th place in 2014 as the most commonly consumed vegetable. In terms of food production and the U.S. food supply chain, nearly half (45%) of all cabbage produced for the retail marketplace is ultimately processed into coleslaw. Production of sauerkraut accounts for another 12% of all cabbage production, and most of the remaining cabbage is sold as produce in the form of head cabbage. The states of California, Florida, Georgia, New York, and Texas jointly produce about 75% of the cabbage grown in the U.S., even though cabbage is widely grown across most of the country. About 2.2 billion pounds of cabbage are grown in the U.S. each year, with about 100 million pounds being exported and at least that amount or greater being imported from other countries each year. Mexico—followed by Canada—account for the majority of cabbage imports into the U.S. How to Select and Store Choose cabbage heads that are firm and dense with shiny, crisp, colorful leaves free of cracks, bruises, and blemishes.

Severe damage to the outer leaves is suggestive of worm damage or decay that may reside in the inner core as well. There should be only a few outer loose leaves attached to the stem. If not, it may be an indication of undesirable texture and taste. Avoid buying precut cabbage, either halved or shredded, since once cabbage is cut, it often begins to lose its valuable vitamin C content. At WHFoods, we encourage the purchase of certified organically grown foods, and cabbage is no exception. Repeated research studies on organic foods as a group show that your likelihood of exposure to contaminants such as pesticides and heavy metals can be greatly reduced through the purchased of certified organic foods, including cabbage. In many cases, you may be able to find a local organic grower who sells cabbage but has not applied for formal organic certification either through the U.S. Department of Agriculture (USDA) or through a state agency. (Examples of states offering state-certified organic foods include California, New York, Oregon, Vermont, and Washington.) However, if you are shopping in a large supermarket, your most reliable source of organically grown cabbage is very likely to be cabbage that displays the USDA organic logo.

Put the whole head in a plastic bag in the crisper of your refrigerator. Red and green cabbage will keep if stored this way for about 2 weeks while Savoy cabbage will keep for about 1 week. If you need to store a partial head of cabbage, cover it tightly with plastic wrap and refrigerate. Since the vitamin C content of cabbage can more quickly degrade once it has been cut, you should use the remainder within a couple of days. Here is some background on why we recommend refrigerating cabbage. Whenever food is stored, four basic factors affect its nutrient composition:exposure to air, exposure to light, exposure to heat, and length of time in storage. Vitamin C, vitamin B6, and carotenoids are good examples of nutrients highly susceptible to heat, and for this reason, their loss from food is very likely to be slowed down through refrigeration. Tips for Preparing and Cooking Tips for Preparing Cabbage Even though the inside of cabbage is usually clean since the outer leaves protect it, you still may want to clean it. Wash whole cabbage head under running water or remove the thick fibrous outer leaves and cut the cabbage into pieces and then wash under running water.

We recommend washing cabbage just prior to eating or cooking in order to help decrease the rate of deterioration. To cut cabbage into smaller pieces, first quarter it and remove the core. Cabbage can be cut into slices of varying thickness, grated by hand or shredded in a food processor. The Nutrient-Rich Way of Cooking Cabbage From all of the cooking methods we tried when cooking cabbage, our favorite is Healthy Sauté. We think that it provides the greatest flavor. Healthy Sauté—similar to Quick Boiling and Quick Steaming, our other recommended cooking methods—follows three basic cooking guidelines that are generally associated in food science research with improved nutrient retention. These three guidelines are: (1) minimal necessary heat exposure; (2) minimal necessary cooking duration; (3) minimal necessary food surface contact with cooking liquid. However, in some recent studies on cabbage cooking, different cooking methods have been found to produce differing results. For example, when 5-minute boiling was compared to 5-minute streaming, 5-minute microwaving, and 5-minute steaming, boiling came out better than either steaming or microwaving for preserving the anthocyanins in red cabbage.

For retention of vitamin C in this same study, however, steaming came out best. Fermentation of raw cabbage has also been shown in several recent studies to provide some health benefits that heat-based cooking methods cannot. For example, fermentation of cabbage has been shown to result in increased formation of ascorbigen, a well-documented antioxidant formed by the interaction of vitamin C (ascorbic acid) with indole-3-carbinol (I3C). I3C is the isothiocyanate that can be made from glucobrassicin, one of the glucosinolates present in cabbage. The creation of ascorbigen through cabbage fermentation has further been shown to improve oxidative stress and antioxidant capacity in several animal studies. Finally, several recent studies have point out that raw cabbage can offer greater amounts of certain nutrients that either cooked or fermented cabbage. In one study, the incorporation of fresh, uncooked, chopped red cabbage was recommended as an optimal way to derive nutritional benefits from this cruciferous vegetable. Slicing Cabbage very thin before cooking and letting it sit for 5-10 minutes helps bring out their hidden flavors and makes them more enjoyable. You can start to smell the complex rich aroma after you cut it.

This is similar to the reactions that occur that causes the pungent smell when onions and garlic are cut, although the smell is not quite as intense For more on how preparation methods may impact the benefit of cruciferous vegetables, see our article on the subject . To Healthy Sauté cabbage, heat 5 TBS of vegetable broth, chicken broth, or water in a stainless steel skillet. Once bubbles begin to form add shredded cabbage, cover, and Healthy Sauté for 5 minutes. For great Mediterranean flavor, transfer to a bowl and toss with Mediterranean Dressing. (See our 5-Minute Healthy Sautéed Red Cabbage recipe for details on how to prepare this dish.) Ginger is a great addition to your Healthy Sautéed cabbage; you can also add rice vinegar and sesame seeds. How to Enjoy A Few Quick Serving Ideas Braise red cabbage with a chopped apple and red wine. This is a child-friendly dish since the alcohol (but not the flavor or the flavonoids) will evaporate. Combine shredded red and green cabbage with fresh lemon juice, olive oil, and seasonings such as turmeric, cumin, coriander, and black pepper to make coleslaw with an Indian twist.

Some WHFoods recipes that feature cabbage: Organic Vegetable Seeds Online - Cabbage, Collards and Bok Choy Cabbage Brassica oleracea var. capitata Cabbage is mainly an annual cool season crop; it is frost hardy. Sow late summer to late autumn depending on area. In temperate areas sow September - March, depending on variety; in subtropical areas sow late autumn to early winter. In tropical areas sow April - August, during the dry season but generally cabbages do not perform particularly well in the tropics. Sugarloaf types are a better choice in warmer areas than larger cabbages. Red cabbages are sometimes ignored by White Cabbage butterfly, making them less pest-prone. Cabbages germinate best between 10 - 25ï¿½C soil temperature. Sow seed 10 mm deep in trays or seedbed. Seeds take 7 - 12 days to germinate. Transplant seedlings by first carefully removing the seed leaves and planting deeper, up to the 1st set of true leaves. Doing this speeds maturity and makes the plant more resistant to wind damage.

Space the plants 35 cm apart, with 65 - 75 cm between rows. Cabbage likes a rich, well-drained soil with a pH 6 - 6.5. Prepare the soil by digging well-rotted compost or animal manure through the bed. Keep the soil moist; add organic fertiliser when plants are half grown. Begin harvest as soon as heads feel solid. Covering young seedlings with a cover such as Vege Net will protect them from White Cabbage butterflies. Cabbage 'Early Jersey Wakefield' Sugarloaf Type H Early Jersey Wakefield is an heirloom sugarloaf cabbage introduced in 1840. It has dark green, compact, conical heads 1 - 1.3 kg. The flavour is good and it is quick to mature. The heads hold well and resist splitting. Days to harvest: 60 - 65. SC520approx. 150 seeds SC522 Cabbage 'Golden Acre' UT Heirloom 'Golden Acre' is an early, ball head variety 15 - 18 cm in diameter, weight 1.3 - 1.8 kg.

The leaves are medium green and tightly packed. Eaten raw or cooked, it is an excellent source of Vitamin C. Try to use most of the outer leaves, as the darkest green leaves contain the most nutrients. It is easy to grow and does well on most soils. Days to harvest: 65 - 75. SC273approx. 150 seeds SC275 Cabbage 'Red Express' 'Red Express' forms compact plants with solid, deep red heads 1 - 1.8 kg in weight. It is crisp and tender with a good flavour; it can also be used in mesclun mixes. The heads hold well and resist splitting. Days to harvest: 63. SC222approx. 150 seeds SC224 Cabbage 'Savoy Vertus' UT 'Savoy Vertus' is an old French variety with 2.2kg broad compact heads. Leaves are deep blue-green and crinkled. Flavour is excellent, mild and sweet. It is very cold tolerant and holds well in the garden. Savoy cabbages are considered the best-flavoured cabbage and make excellent coleslaw. Days to harvest: 80.

SC286approx. 150 seeds Brassica carinata syn. Melanosinapis abyssinica Syn. Abyssinian mustard, Ethiopian kale An indigenous African vegetable variety rich in glucosinolates. The young leaves are used as a salad green; mature leaves as cooked greens; immature flower shoots as broccoli or pickled; seeds as mustard substitute. Ethiopian Cabbage is an annual or biennial cool season crop that grows 60 - 100 cm high. It is hardy and cold tolerant and holds well in the garden. Flowers are very attractive to bees and beneficial insects. Suitable for temperate, subtropical and tropical areas. Days to harvest: 60 - 90. SC490approx. 30 seeds Caigua H UT Cyclanthera pedata Syn. Bolivian cucumber, achocha, korila. Caigua (pronounced kai-wa) is an ancient crop from the Andes. The young fruits are eaten raw in salads or pickled, the flavour is similar to cucumber. The older hollow fruits can be cooked in stirfries or stuffed after removing the hard, black seeds.

The young shoots and leaves may also be eaten as greens. The vines fruit prolifically and need a good-sized trellis. It is easy-to-grow, hardy and disease resistant. Days to harvest: 100 days. SC470approx. 15 seeds Chinese Cabbage syn. napa cabbage; da baicai (Chinese); baguio pechay, pechay wombok (Filipino); wongbok, nappa, hakusai (Japan); Chinese white cabbage; baechu (Korean) Brassica pekinensis Chinese cabbage has a sweeter, milder taste than ordinary cabbage. It can be used in salads, as a steamed green and in stir-fries. Sow spring and summer in temperate areas, in subtropical and tropical areas sow during the dry season. Sow seed 5 - 10 mm deep in trays or seedbed. Space plants 45 - 60 cm apart. Prepare the soil by digging well-rotted compost or animal manure through the bed. Keep the soil moist and add organic fertiliser when plants are half grown. Begin harvest as soon as heads feel solid.

Chinese Cabbage 'One Kilo Slow Bolt' UT 'One Kilo Slow Bolt' is a compact, 1-1.5 kg, large, barrel-shaped cabbage 24 cm tall. The dark green, tightly packed, outer leaves surround the attractive yellow interior that is crisp and has a sweet flavour. Days to harvest: 50-55. This is an F1 hybrid so is not suitable for seed saving. SC101approx. 100 seeds Collards 'Champion' UT 'Champion' is a compact, vigorous, slow bolting, cool season annual. Days to harvest: 60, pull leaves from the bottom of the plant. SC443approx. 100 seeds SC444 Collards 'Georgia Southern' 'Georgia Southern' is a heirloom vegetable released in 1880. Days to harvest: 60 - 75, pull leaves from the bottom of the plant. SC526approx. 100 seeds Bok Choy syn. Pak Choy, Pak Choi, Pei Tsai Brassica rapa var. chinensis As these relatives of cabbage are fast-turnaround crops they have more flexibility about planting times.

Sow early spring to early autumn in temperate areas; sow early autumn to early spring in subtropical areas; sow April - August in tropical areas. They are a better choice in warmer areas than cabbages. Seed germinates best between 15 - 24ï¿½C soil temperature and takes 4 - 6 days to germinate. Sow seed 6-10 mm deep directly where it is to grow. Thin plants to 25 cm apart. Bok Choy likes a rich, well-drained soil with a pH of 6 - 7.5; it is a heavy feeder. Prepare the soil by digging well-rotted compost or animal manure through the bed. Keep the soil moist. Begin the harvest when plants are 15 cm tall. Cabbage 'Bok Choy' H Brassica rapa var. chinensis A fast growing, disease resistant, open, leafy vegetable with long, white stalks. Useful as a quick fill-in, harvest the thinnings for salads; use for steamed greens and stirfries. SC108approx. 150 seeds Cabbage 'Purple-Flowered Choy' H UT Brassica rapa var.

purpurea syn. Hon Tsai Tai 'Purple-Flowered Choy' is grown for its deep green, purple-veined leaves and purple flower stems. It adds a spicy, mustard taste and attractive colour to salads, soups, pasta dishes and stirfries. The purple colour intensifies with lower temperatures. It is best planted as a cool season crop in warmer areas; sow spring in cold areas. The seed germinates at 5 - 18ï¿½C; sow it directly where it is to grow, 30 cm between rows. Harvest just before the flowers open, regular picking will keep new shoots forming. SC240approx. 150 seeds OSU Master Gardener and chef says plant Asian greens in mid- to late summer | Oregon State University Extension Service | Gardening OSU Master Gardener and chef says plant Asian greens in mid- to late summer This article has been updated. Please check our website for the most recent story. Last Updated: July 25, 2007 CORVALLIS, Ore. – If you have ever visited an Asian market you may have noticed the bounty of unusual green, leafy vegetables.

Most of these greens belong to the mustard family, mostly from the genus Brassica, often termed "Asian brassicas," by vegetable breeders and food aficianados alike. As a chef, cooking teacher and Oregon State University Master Gardener, Robert Hammond highly recommends growing and cooking Chinese cabbages, Bok Choy, Chinese mustard greens, Mizuna and other Asian brassicas. "Easy to grow, delicious and nutritious, Asian brassicas can be used raw in a simple salad," said Hammond, who runs a cooking school on his farm in Warren, in Columbia County. "Or try steaming them lightly and then drizzle with a vinaigrette dressing or simply sauté in good olive oil with garlic and a little hot pepper. "Following Asian culinary traditions, these greens may be stir-fried, used in soups, braised or salt-pickled as westerners would prepare cabbage for sauerkraut." Experimentation is the best teacher in learning how to grow and prepare Asian greens, explained Hammond. "Be a little daring and adventurous," he said. "Try something new and different.

Enjoy the Choy of growing, cooking and eating Asian greens." Sow Asian brassica seeds in early spring or late summer, directly into a fertile, well-cultivated seedbed, or plant young transplants. Although some varieties have proven to be heat-resistant (refer to your seed sources), most types grow best in a cool environment in moist, airy and fertile soil. Look for information on the seed packages of the specific greens that you are growing. Most of them prefer cooler weather, so it is best to avoid the heat of mid-summer when planting these greens, or they may bolt (bloom and set seed) prematurely. "Some varieties are more prone to bolting than others," explained James Myers, OSU Department of Horticulture vegetable breeder, who has grown out many Asian greens at the OSU vegetable research farm in Corvallis. "Carefully read catalog descriptions to determine which varieties would be most suitable for a particular time of year. In my experience, some Bok Choy and Tah Tsai varieties are particularly prone to bolting, even when planted in the fall. These are probably only supposed to be planted after the fall equinox." Flea beetles and cucumber beetles tend to be the main insect pests.

Use floating row covers to protect young crops from pests. Slugs can play havoc on greens especially in the cool wet seasons of spring and fall. The optimum soil temperature for direct sowing of seed is 40 to 75 degrees. Gardeners should keep the bed uniformly moist until germination. Thin the plants to a distance of six to 12 inches apart, or 12 to 18 inches for Chinese cabbage. Spring crops may be sown as soon as danger of frost has passed and fall crops may be sown from July to mid-August. For transplants start the plants four to five weeks after the danger of frost for spring planting and early June to mid-July for fall crops. Set out transplants when there are four or five true leaves to a depth of the first pair of leaves following the same spacing guidelines as with direct sowing. Hammond, who has grown, cooked and eaten many of these greens, describes the major types of Asian brassicas: Chinese cabbages respond well to decreasing temperatures and day length making this a good crop for fall. They include small loose leaf types such as Pei Tsai, semi-heading types and heading types such as Napa and Wombok.

Pak Choy, also known as Pac Choi or Bok Choy, include the small loose-leaf greens that are the most popular vegetable grown and sold in markets on the West Coast. Also called baby Bok Choy, Shanghai Bok Choy, Ching-Chiang Choy, or Ching-Kung Choy, they are fast-growing with tender green leaves and crisp petioles. Many varieties are adapted to different climates and seasons. There is also the large leaf type with glossy, dark green leaves with long, large white petioles; it grows best in mild and slightly cold climates and is suitable for early spring and fall crops. It may bolt in hot weather. Tah Tsai (Tat soi) forms a rosette of spoon-shaped dark green leaves. This type is low to the ground and rather slow growing. Gai Lan (Chinese broccoli, Chinese kale) has glossy blue-green leaves with crisp thick stems. It adapts well to cold and hot climates; after the first cutting of the main stem, the plant will grow many branches for succulent harvest. Chinese mustard (Mustard cabbage, Gai Choy) is resistant to low temperatures and grow best in temperate cool climates.

Some kinds are leafy and others form heads or semi-heads in cold climates; these have a mild flavor that increases in pungency as the plant matures. Heading types include Bau-Siu and San-Ho Gent. Leafy varieties include Broad leaf, Miiki Purple Giant and Japanese Red Giant. Komatsuna (Japanese Mustard Spinach) is neither a mustard or a spinach; the young leaves, stalks and flower shoots are eaten; it is fast growing so may be grown year-round in mild climates; it is ready for harvest in 35 days when sown in warm climate. Yu Choy, also known as edible rape or green Choy Sum, is different from the oil seed rape grown in the West; it is mainly grown for harvesting young leaves and flowering stalks; plants are harvested when bolting (blooming); fast growing. White Choy Sum is similar to the large white petiole type of Pak Choy, but features more tender and delicious stems and flower buds; dwarf varieties are often called baby Bok Choy. Mizuna greens have long slender white stalks and feathery dark green leaves; these are tolerant to both hot and cold weather conditions and can be grown year round.

They are vigorous and can be harvested as cut-and-come again. Mibuna is a Japanese green, similar to Mizuna but with a stronger flavor. It has dark green narrow strap leaves. Vigorous and easy to grow, Mibuna withstands cold very well so it is suited for fall and winter. Chinese flower cabbage (Naban) is a type of flowering Chinese cabbage with crinkled or "savoy" leaves. The young stalks and flower buds are traditionally eaten. These grow well in mild climates and can be harvested 40 days after sowing. Leaf radish (Lo Bok, Daikon) is grown exclusively for the greens; these plants are fast growing and prefer cool weather. Chinese Cabbage Napa 包心大白菜 | Tainong Seeds Inc. Resources Chinese Cabbage Napa 包心大白菜 Chinese Cabbage Napa sold at a Taiwanese open market vegetable stand. Tropical napa varieties, such as seen above, are smaller, round in shape and highly tolerant to heat. N-55 Extra early maturity, 50~55 days from sowing. Dark green outer leaves with light yellow inner leaves. Oval shape with excellent overwrapping. Weight is 3 lbs.

Summer use, heat tolerant Taiwan Napa type. Wide adaptability with strong disease resistance. Round shaped head with medium green leaves. ~60 days to harvest, ~1.5 kg in weight. Long Napa Tainong Nanjing Michihili Product Details: Medium early maturity, ready 70~75 days, weight 5.5~6.5 lbs. 16~18 in tall. Strong tolerance to cold and many diseases. SF-65 三季包心大白菜 Slow bolting type for spring/autumn sowing. Mid-early maturity, ~65 days after sowing. Medium green outer leaves with light yellow interiors. Blocky, barrel shaped heads weigh ~5.5 lbs. Best harvesting season from fall to early winter. Tolerant to Virus, Soft rot and leaf spot. Very strong against cold weather. N-60 Slow bolting hybrid for Spring/Autumn sowing. Early maturity, 60~65 days from seeding. Big barrel shaped head, beautiful green outer leaves with yellow interiors. Spring Sprinter Early maturity, very late bolting characteristic suitable for spring & autumn sowing, ~60 days after sowing.

Barrel shaped heads with deep green outer leaves and rich yellow interior hearts. Heavy yielder, easily produces 5~6 lbs heads. Spring Early Early maturity, ~60 days after sowing. Medium sized plants with dark green leaves. Blocky, barrel shaped heads are ~5.5 lbs. Compact outer leaves suitable for dense planting. Late bolting variety suitable for early spring to spring sowing. F1 Chinese Cabbage Mini Napa Product Details: New! mini Napa. Extra early maturity, 50~55 days after seeding. Small compact plants, called “Wa Wa Cai” when all outer leaves are removed, leaving only yellow interior hearts. China Express Widely adapted and utilized variety. Attractive, medium sized, barrel shaped heads, well wrapped and uniform. ~62 days. Tolerance to turnip mosaic virus, tipburn and bolting. Sakata Seed Weight is 4~5 lbs. Maturity in ~67 days. Club root resistance, tolerant to Tipburn and pepperspot. Sakata Seed. Bright green, 2.5 kgs (5.5 lbs.) Harvest Fall to early winter. ~65 days after sowing. Resistant to Clubroot.

Tolerant to Virus, Soft rot and Downy mildew. Avoid dry conditions at heading stage. by Takii Seed Medium maturity, 80 days after sowing. Head size is 2.0 kgs, bright green, cylindrical, 45 cm tall. Harvest Fall to Winter. High tolerance to multiple diseases. Takii Seed Extra early, ~57 days after sowing. Medium green, 2.0 kgs (4.4 lbs.) Best for spring to early summer in areas where bolting is a problem. Good also for summer to early winter. Highly tolerant to virus, Downy mildew and Bacterial soft rot. by Takii Seed Mid early maturity, 65~70 days after sowing. Very tall, upright heads cylindrical in shape. Good wrapping habit, heads ~3 kgs. Cold tolerant for fall and late fall crop. Close planting produces smaller sized heads. Sakata Seed.

Question: Which vegetable is available in varieties such as 'Bok Choy' and 'Savoy'?
Answer: CABBAGE