Using those wonderful Cabbages from the Allotment

Cabbage - Interesting ways of using this nutritious and versatile vegetable

Cabbage is one of those important and nutritious vegetables which is available all year round and one of those which can take us through the ‘lean’ period of mid to late spring. Of course, for any vegetable at any time of year now, we can go to the supermarket and buy.

Those magical and exotic vegetables which used to be available for only a few weeks each year – like asparagus – are now available all year round. Where do these vegetables come from and what is the cost of having them on our supermarket shelves – and I don’t mean just the £/$ price to us as customers. I have been reading recently about how increasingly carcinogenic [cancer forming] many of the fruit and vegetables we buy in vegetable shops and supermarkets really are. If we care and have the money to do so this pushes us more towards Organic produce.

As an allotment grower, I can’t claim that my fruit and vegetables are organic as my plot and crops are so close to other growers, many of whom are not organic growers and occasionally, I will use methods which would not be considered organic – especially when it comes to getting rid of slugs. I will use bought-in compost for germinating and growing-on my young plants. I could not pretend this is organic.

However, I do know that the only sprays I will use on my plants for pests, diseases or any other problem are accepted by the organic gurus – I prefer to not spray.

Nutritional Value of Cabbage

	Beetroot	Blackberries	Blackcurrants	Blueberries	Broccoli	Brussels Sprouts	Cabbage	Cauliflower
Protein	trace	trace	trace	trace	trace	no	trace	trace
Carbohydrate	excellent	trace	trace	trace	trace	trace	excellent	trace
Fat	trace	trace	trace	no	no	no	trace	trace
Fibre	good	excellent	good	good	excellent	good	excellent	good
Vitamin A	trace	trace	trace	trace	excellent	trace	excellent	no
B1- thiamin	trace	trace	trace	trace	good	trace	excellent	trace
B2 - riboflavin	trace	trace	trace	trace	excellent	trace	excellent	trace
B3 - niacin	trace	trace	trace	trace	trace	trace	good	trace
B5–pantothenic acid	trace	trace	trace	trace	good	trace	excellent	trace
B6 - pryidoxine	trace	trace	trace	trace	excellent	trace	excellent	trace
B9 – Folic acid	excellent	trace	no	trace	excellent	trace	excellent	trace
B12	no	no	no	no	no	no	no	no
Vitamin C	good	excellent	excellent	excellent	excellent	excellent	excellent	excellent
Vitamin D	trace	trace	no	no	no	no	no	no
Vitamin E	no	trace	trace	trace	excellent	no	trace	no
Vitamin K	no	excellent	no	excellent	excellent	excellent	excellent	good
Minerals
Calcium	trace	trace	trace	trace	good	trace	excellent	trace
Copper	trace	good	trace	trace	trace	trace	good	trace
Iron	trace	trace	good	trace	good	trace	good	trace
Magnesium	trace	trace	trace	trace	good	trace	excellent	trace
Manganese	good	excellent	good	excellent	excellent	trace	excellent	trace
Phosphorus	trace	trace	trace	trace	trace	trace	excellent	trace
Potassium	good	trace	good	trace	excellent	trace	excellent	trace
Selenium	trace	trace	no	no	trace	no	good	trace
Sodium	trace	no	no	no	trace	no	trace	no
Zinc	trace	trace	trace	trace	trace	no	good	trace

This is all very good but, many people, especially children find cabbage very unexciting, to say the least! My own memories of school dinners, which always tasted of overcooked cabbage, are quite off-putting. My mother, who was a good basic cook with not too much money to waste would always make it very palatable with the liberal addition of white pepper – importantly, she never over-cooked it. I guess, her sympathetic cooking of vegetables gave me a love for vegetables in my diet. I guess that is the first lesson to learn when cooking cabbage – don’t overcook it!

Now, in February we still have winter cabbages and especially those wonderful dark green and curly Savoy cabbages. My own experiences of growing winter cabbages have not been great. I haven’t yet worked out why. Although useable and tasty, I find they don’t ‘heart-up’ as I would like. They seem ‘loose’ in the middle and are, of course, a bit slug chewed on the outside green leaves which I like best. I would appreciate any advice on improving this situation. I usually find my winter kale more inviting.

If you have somewhere sheltered to grow spring cabbages – in a poly tunnel or cool green house, you can have spring greens as early as March and what a delight that is. They can stay until you need the space for seed beds [bringing on the late spring, summer and autumn crops of brassica plants] or planting out tomato and other plants.

Varieties

The varieties I am listing below is only a small selection of the many cabbages available. It is important to note that once the cabbages reach maturity and look wonderful, they will not ‘sit’ for long in the ground. They will be attacked by pests and will split after a week or two. So, it is advisable to successional sow and successional plant out. In dry weather when coming to maturity [like all brassicas] they will need water.

For Spring

‘April, Durham Early, Wheelers Imperial, Hispi, Frosti, Greyhound, Pixie

For Summer

Greyhound, Golden Acre, Jersey Wakefield, Surprise, Red Cabbage – Red Jewell, Kalibos

For Autumn

Brigadier, Attraction, Greyhound, Golden Acre, Dutchman, Filderkraut, Red Jewell

For Winter

Savoy King, Noelle, Tundra, January King, Rigoletto

Using Cabbage

Stuffed Cabbage Leaves

I have got my idea for this from the Mediterranean dish – Dolmades which uses vine leaves – stuffed.

The leaves of cabbages, being wide and encompassing are also useful as  good component in this style of cooking and if you don’t wish to go to the expense of buying the packaged and prepared vine leaves, why not use cabbage leaves instead.

Of course, the vine leaves are already to use – malleable and soft so, we will need to prepare our cabbage leaves to take a stuffing.

§  Choose the outer leaves which are undamaged by insects, weather or birds and wash well.

§  Steam the leaves lightly until the stems are soft enough to bend. Try to not overcook.

§  Cool and add the filling. Folding in the mixture to totally envelop the filling.

Filling

8 oz [ 500gm] minced lamb, pork or beef – your preference

1 medium potato – peeled, cooked and diced

1 small red onion – peeled and finely chopped.

3 – 4 good garlic cloves – peeled and finely chopped or crushed

2 large tomatoes – peeled and chopped

1 tblsp good olive oil

1 tsp tomato paste

1 Tblsp – toasted pine nuts – finely chopped or put through a processor

1 good dsp. fresh chopped oregano [ if available – otherwise use 1 tsp dried]

1 good dsp. fresh chopped parsley

Salt and pepper to taste

Method

§  Add the onions and minced meat to the hot oil in a pan. Cook gently then, add the garlic and continue to cook without browning.

§  Add the tomato, tomato paste, chopped pine nuts chopped potato and herbs.

§  Mix well and add seasoning to taste. Cool.

§  Place the cabbage parcels into a flat oven dish and cover with the cheese sauce.

Topping

2 oz [ 60gm] cheddar cheese

2 oz [60gm] parmesan cheese

1 pint [ ½ litre cheese sauce] – see below

Cheese sauce

2 oz [60gm] butter or margarine

2 oz [60gm] plain flour

1 pint [500ml] milk

Seasoning

Method

§  Melt the butter in a small pan and add the flour. Allow it to cook out without colour [a roux].

§  Gradually add the milk, stirring in constantly to avoid lumps.

§  Add the cheddar cheese and seasoning and stir in without cooking further to allow the cheese to melt.

§  Spread the sauce over the stuffed cabbage leaves and sprinkle the parmesan cheese over the top.

§  Place under the grill and cook gently until the topping is golden brown.

§  Serve hot with fresh hot bread.

Homemade Coleslaw with fresh Mayonnaise

For the Mayonnaise

1 egg yolk                                               ½ tsp English mustard

¼ tsp castor sugar                                  ¼ tsp fine lemon zest

Salt and white pepper to taste                Pinch cayenne

150 ml [¼ pint] good quality olive oil         1½ Tblsp white wine vinegar

Method

·         In a clean bowl and using a small balloon whisk or a wooden spoon, mix together the egg yolk, seasoning, sugar, mustard and lemon zest.

·         Gradually adding the oil a few drops at a time, continue beating the egg yolk mixture until it thickens.

·         Add a little of the vinegar to correct the consistency if necessary.

·         Continue to add the oil and vinegar until you have the consistency you require.

·         If you have the consistency is too thick and you don’t wish to add any more vinegar, you may dilute with a little boiling water.

·         Check the seasoning and adjust if necessary.

For the Coleslaw

2 medium carrots – peeled and grated

1 green dessert apple – peeled, cored and chopped

½ small white cabbage

50gm [2oz] walnuts – broken up

2-3 shallots – peeled and sliced thinly

Salt and freshly ground black pepper                  sprinkle of cayenne pepper

Method

·         Combine all the ingredients in a bowl.

·         Add 3 – 4 Tblsp. mayonnaise and mix in. Add more mayonnaise if needed.

·         Sprinkle with a little cayenne pepper to decorate. Chill and serve.

Champ – Mashed potatoes Irish style

The main ingredient is potato and traditionally chives or chopped scallions(spring onions) are added, But, really, a great variety of ingredients can be added:

Peas,  Chopped Savoy cabbage – (my favourite), Parsley, Summer cabbage, Kale, Spinach, Broccoli.

1 kg (2 lb ) potatoes – preferably floury types – if they are very floury, try steaming them

Milk – add as much as is need to give a soft mash

Salt and pepper

A large lump of butter

Vegetables – as above

Method

·         Boil or stem the potatoes until well cooked.

·         Chop the herbs or vegetables.

·          Add the vegetables to the cooking potatoes 5 minutes before they have finished cooking.

·         Drain/ strain the potatoes and vegetables if using

·         If you are not using vegetables, mash until free of lumps or put through a ricer. If using vegetables, chop finely, then add.

·         Add enough milk to give a smooth soft mash. Add salt and pepper to taste and any vegetables you wish.

·         Serve in a large bowl and put a generous lump of butter into the centre of the mound.

This is an excellent way of encouraging children to eat vegetables – cook chopped carrots, swedes or or turnips, etc with the potatoes and mash them in.

Bubble and Squeak

This is a traditional dish from the UK and Ireland for using leftover vegetables after a good roast dinner and particularly from the Christmas and New Year celebrations when, usually, too much food is prepared and not eaten.

The usual ingredients are the leftover vegetables, which can be roast or boiled potatoes, roast or boiled parsnips, Brussels sprouts, cabbage, carrots, peas, roasted or baked pumpkin or squash, swede or turnip, etc.

Left-over meat is sometimes added to the mixture and often bacon is added to give extra flavour.

Recipes for this can vary from region to region but usually they depend on what is available.

This is a wonderful accompaniment for cold meats with pickles and chutneys or with a traditional English or Irish breakfast.

Ingredients

1 good-sized onion – peeled and finely chopped          2 cloves of garlic – finely chopped

100gm butter [4oz] – or 3 Tblsp. rapeseed oil                salt and freshly ground black pepper

500gm [1lb] cooked potato – mashed or roasted cut up finely

½ a good sized head of cabbage [preferably Savoy] – sliced or chopped finely

A good selection of left-over vegetables – approx. 500gm – finely chopped.

Method

·         Melt the butter or oil in a heavy pan. Add the chopped onion and cook until soft without colour. Add the garlic and cook gently.

·         Add the mashed or finely chopped potatoes and the rest of the vegetables. Raise the heat to cook the ingredients thoroughly. Season well.

·         If you can, turn the mixture over in the pan to give a browned crunchy coating around the ‘cake’. If you can’t turn it over without breaking, brown the top of the ‘cake’ under the grill.

·         Serve hot.

Colcannon

A traditional dish from Scotland and Ireland

700gm [1½ lb] potatoes – preferably floury – boiled and mashed well or put through a ricer

½ a head of cabbage – [this is usually white cabbage but savoy or even kale can be used, sometimes sautéd leeks are added] – the cabbage should be cooked gently until soft – [don’t overcook] – then chopped finely

50 gm butter

150ml [¼pint] milk – heated

Sea salt and freshly ground black pepper

Method

·         Place the potatoes, cabbage, butter, and seasoning in a bowl and mix well.

·         Add the hot milk, blend well and pile the mixture in a serving dish – serve immediately.

Pickled Red Cabbage

1 good sized head of red cabbage – [remove outer leaves and core and cut the cabbage into quarters]

Approx. 1 litre [2 pints] spiced vinegar

Salt

For Spiced Vinegar

1 litre [2 pints] malt vinegar or white vinegar

1 piece cinnamon bark, 2 – 3 dried red chillies, 5 – 6 whole cloves, few black peppercorns, few allspice berries, 2 – 3 fresh bay leaves

Put the spices with the vinegar into a saucepan and bring to the boil. Simmer for a few minutes then cool. Leave for a couple of hours for the spices and vinegar to blend.

It is often recommended that the spices should then be removed but, I prefer to add the whole spices to the jars of pickled cabbage

Method

·         Finely shred the cabbage quarters using a stainless steel knife.

·         Place the shredded cabbage in a bowl with layers of salt – this helps to remove the excess water.

·         Leave for 12 hours or so then drain the liquid off. Wash the cabbage well to remove the excess salt.

·         Pack the cabbage into suitable airtight jars.

·         Fill each jar with the cooled spiced vinegar – using a skewer [or similar tool] make sure all air bubbles have been removed. Cover and seal.

Red Cabbage Coleslaw

1 small head of red cabbage – outer leaves and central core removed

1 small to medium red onion or 2 -3 shallots – peeled and finely chopped

2 medium carrots – topped and tailed, peeled and finely shredded

1 good-sized handful of parsley – trimmed, washed and finely chopped

A handful of raisins or sultanas

Homemade Mayonnaise – a few good spoons full to bind the ingredients

Homemade Mayonnasise – recipe

1 egg yolk

½ tsp Dijon mustard [English is fine though I have a fondness for wholegrain mustard however inappropriate]

Cider or white wine vinegar – as appropriate

Salt and pepper – to taste

Oil – [ you can use olive oil but it dies give a distinctive taste to the mayonnaise which is not to everyone’s taste – I prefer good quality yrapeseed oil] about ¼ - ½ pint

Method

·         Prepare the mayonnaise – using a food processor or liquidiser makes this process easy though I prefer a balloon whisk in a pyrex bowl

·         Put the egg yolk, seasoning and mustard in the bowl and blend.

·         Gradually add the oil – a very little at a time – whilst whisking or in the blender until the mixture becomes thick.

·         There is no need to add more oil once the mayonnaise has thickened.

·         Add vinegar, salt and pepper to taste.

-  In a large mixing bowl, add all the ingredients and enough mayonnaise to coat these ingredients.

-  Serve with salads, cold lunch dishes etc.