CABBAGE
Dietitian Nicole Senior wrote this for us a few
years ago. We asked her to update it for Good Carbs Food Facts this
month as sauerkraut is a must for our fermented issue.
Rich
in vitamin C, vitamin K, folate and cancer-fighting phytochemicals,
cabbage is one of those veggies you can enjoy in many different ways.
Some people hold back because it’s famous for causing profuse bottom
burps high on the malodorous meter. The gas is due to high fibre and
FODMAP content and the whiff is caused by a sulfurous compound called
sulforaphane. FODMAPs (an acronym for Fructose, Oligosaccharides, Disaccharides, Monosaccharides And Polyols)
are essentially poorly absorbed sugars and polyols (sugar alcohols)
that ferment in the bowel and create gases that are actually beneficial
but can also cause misery in people with IBS (Irritable Bowel Syndrome)
who tend to be sensitive to FODMAPs.
Cabbage is most aggressive when raw and is tamed by cooking and
particularly by fermenting; another bonus for this ancient preservation
method. Cabbage can become stinky even before you eat it but you can
prevent this by not over cooking it. Try it stir-fried with sliced onion
and finished with a dash of balsamic or raspberry vinegar.
Sauerkraut is
one of the most well known fermented foods. The word sauerkraut is
German but it’s popular throughout Eastern Europe, and the Dutch and
French also have their own versions. Fermenting cabbage was
traditionally used to preserve a glut of cabbage without refrigeration
and has become popular again with a trend toward more wholesome,
home-made, natural foods, as well as food preserving. The recipe is very
simple and the flavour comes from the magic that happens when lactic
acid bacteria have their way with shredded cabbage – a process similar
to making yoghurt from milk. Sauerkraut is basically cabbage that has
been left to stew in its own juice. The result is sour, a bit salty and
marvellously complex. Making sauerkraut is pretty simple as it only
requires salt and a bit of elbow grease. Simply bruise shredded cabbage,
add salt, weigh the cabbage down with something heavy and fill with
water. You could add some spices such as juniper berries to the water,
or mix in some red cabbage to make pink sauerkraut. You need to leave it
about a month.
Slaw is short for coleslaw, also
known as cabbage salad and is a recipe as old as the hills and used to
be as uncool as they come. It just goes to show everything old can be
new again. I’m delighted this salad classic is having its moment in the
sun. I was amazed to discover that slaw was not invented by the
Australian Country Women’s Association (a group of strong, resourceful
rural women famous for their food skills), but rather it is quite
cosmopolitan in its provenance. The American classic is made with
mayonnaise rather than vinaigrette dressing; the German version krautsalad often has apple; the Italians have one called capricciosa; the Swedes have pizzasallad (and
they eat it with pizza); and the British version has carrot and red
onion (and this is the one I grew up with). The ’slaw I make most often
now is Asian style with cabbage, carrot, spring onion, fried noodles and
sesame oil vinaigrette- yum. ‘Slaw adds colour, crunch, flavour and
health to rolls, wraps and sandwiches, and makes a smashing side to
grilled meats or fish.
