Cabbage: December’s “Harvest of the Month”

Health Benefits, Tips for Shopping, and Recipes for Meals with Cabbage


Each month, the North Country Region of Eat Smart NY chooses a locally-grown fruit or vegetable to feature as its “Harvest of the Month” — providing nutritional information about that ingredient, as well as tips for purchasing or preparing it. The Harvest of the Month for December 2017 is cabbage!

Why They’re So Great

Fresh or cooked cabbage has lots of vitamin C and vitamin K. It also has vitamin A, fiber, and folate. It is a cruciferous vegetable, which means it has lots of nutrients and phytochemicals to help boost your immune system and lower your risk of certain types of cancer. (Other foods rich in phytochemicals include: blueberries, citrus fruits, and tomatoes.)

Shopper’s Tips

When purchasing cabbage, look for firm cabbage heads that feel heavy for their size. The leaves should be tightly packed. After you’ve purchased your cabbage, place the whole head or cut leaves in a plastic bag and place it in the refrigerator. It will stay fresh in the refrigerator for up to one week.

Wash cabbage thoroughly just before you use it. Then, remove tough outer leaves, cut it in half, and trim the core.

Healthy Serving Ideas

Whether it is cooked or raw, cabbage can be used in a variety of dishes. Green and purple cabbage can be used together with vinegar and other vegetables to make coleslaw. They can also be added to stews and soups or cooked with vegetables and meats.

Try out this recipe and make “Apple Slaw” as a side dish for your next meal!

2½ apples
1 lemon
2 cups green cabbage
1 celery stalk
½ cup red bell pepper
¼ cup low-fat mayonnaise

1. Peel and core apples, then dice them and place them in a large bowl.
2. Squeeze lemon juice over the apples to help keep them from darkening.
3. Thinly slice cabbage to form thin strips.
4. Dice celery and bell pepper.
5. Add cabbage, celery and bell pepper to apples.
6. Add mayonnaise to salad and mix well.
7. Serve and enjoy!


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