Living in a rural area, I have often seen cabbages growing in vegetable gardens in the winter months. Their large leaves and big heads make them quite visible as I drive past. They always look neat and orderly, planted in rows with their large leaves standing up in the winter sun.
I stopped in the fall to take a closer look at these plants. The large leaves were developing but the heads had not matured yet for a good photo. However, this did not stop the chief cabbage growing owner of the garden from telling me all about how to grow them and all the benefits. I knew they were quite good for you having a high concentration of antioxidants and anti-inflammatory compounds. Now, I was going to learn how homegrown cabbages were better tasting, being sweeter and crunchier too.
My new gardening friend starts his seeds in the late summer, about six weeks before the first frost. (Your county extension can help you with dates in your area.) These are a cool season vegetable, meaning they grow best when temperatures are low. Each plant produces one head so ample space is needed to grow this particular vegetable.
They should be planted about 24 inches apart to allow for good air circulation that will help to cut down on insects and to produce a well-formed head, plus the leaves are quite large and require plenty of room. Cabbage plants need six to eight hours of full sun and they grow best in loose, well-drained soil.
These plants can take cool weather and some say they are sweeter after a frost has dusted their leaves. This is because as the temperatures drop, the cold causes the plants to break down the energy and convert it into sugar, leading to a sweeter, tastier flavor.
There are different types of cabbage; light green, dark green, red and purple are the most common. They are all versatile in the way you can prepare them. Eat them raw in slaw or you can steam or stir-fry them. Cabbage is also one of the most popular base vegetables for making homemade sauerkraut.
Because of my curious nature, I wanted to know more about the health benefits of cabbage and why my friend Dr. Ann Kulze called it a superstar food. She has great enthusiasm for members of the cruciferous family (including kale, collards, broccoli and cauliflower), considering them the healthiest and most nutritious of all foods. She says, “There are volumes of studies that have tied regular cabbage consumption to broad-spectrum disease protection — particularly for guarding against type 2 diabetes, cardiovascular disease and cancer.”
"Dr. Ann" is a medical doctor who left her clinical practice as a family physician to devote her professional life to teaching and inspiring people to take charge of their health through diet and lifestyle. During her time as a family physician, she had seen many children with obesity problems. This motivated her to want to educate the nutritional gatekeeper of the family — 90 percent the female by statistics. I knew ‘Dr. Ann’ could tell me the benefits of all these wintergreens. She has had formal training in both nutrition and medicine and is an authority on eating healthy.
She had the following things to say:
— Cabbage is very low in calories (30/cup)
— Cabbage is an excellent source of fiber, vitamins K, C, and B6 and a good source otherwise of 12 additional vitamins and minerals.
— Cabbage is teeming with potent antioxidant phytochemicals — housing more than 35 varieties!
— Cabbage is also host to a unique family of revered anti-cancer compounds called glucosinolates. Glucosinolates are known to provide cancer protection thru several means including their powerful anti-inflammatory, antioxidant and detoxifying properties.
— Cabbage is a huge nutritional bargain — it is the 2nd most economical cooked vegetable based on price per cup.
— Red cabbage deserves special mention — in addition to all the above, red cabbage is home to very high concentrations of anthocyanin pigments. Anthocyanins are responsible for the striking red/purple hues of this savory vegetable and are currently unrivaled for their capacity to provide the holy duo of antioxidant and anti-inflammatory power. Red cabbage’s unique constellation of nutrients clearly lands them on the list as a top food for brain and heart health.
I must admit I do not eat as much cabbage as I should, but after listening to what all Dr. Ann had to say, she made me want to start a winter garden or to see if my neighbor would share some of his produce with me.
Betty Montgomery is a master gardener and author of “Hydrangeas: How To Grow, Cultivate & Enjoy,” and “A Four-Season Southern Garden.” She can be reached at bmontgomery40@gmail.com.
