Thin, richly flavored leaves Do not have the strong odor of green cabbage

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1 CABBAGE Cabbage is cheap and widely used. Raw is delicious in salad or as coleslaw. Harvest large, unsplit heads that are tight and heavy. Can be steamed, boiled, microwaved or stir fried. Heads are solid, glossy and light green or purple in color. Cook just until tender using stainless steel pots. Stem end should be trimmed and not dry or split. Top half is more tender and shreds easier than the bottom. Fresh heads can be stored in the refrigerator up to 2 weeks. Green cabbage Mild flavor and crisp texture Dark outer leave and smooth pale inner leaves Overcooking results in a strong cabbage odor. Nine cups of shredded raw cabbage will result in 7 cups cooked. Do not rinse; cover loosely with a plastic bag. Add to pasta, soups, or stews or made into sauerkraut. Savoy cabbage Thin, richly flavored leaves Do not have the strong odor of green cabbage Red cabbage Smaller, denser heads with a bit tougher leaves Great for adding color to raw dishes, when cooking add vinegar/lemon to retain the color Sout h Dakot a St at e Univer sit y, Sout h D a kot a c ount i es, a nd U.S. D epa r t m ent of Agr i c ul tur e c ooper a t i ng. Sout h Dakot a St at e Univer sit y adheres t o AA/E E O gui del i nes i n offer i ng educ a t i ona l pr ogr a m s a nd s er v i c es. This mat er ial was f unded by USDA's S uppl em ent a l N ut r i t i on As s i s t a nc e Pr ogr a m (S N AP ). Publication:

2 Nutrition Notes Cabbage is rich in vitamin K Vitamin K is known for its role in helping blood clot properly after an injury Vitamin K also plays a part in bone health Vitamin K is found in cabbage, cauliflower, spinach and other green leafy vegetables Find recipes & videos at igrow.org Braised Green Cabbage with Garden Vegetables Ingredients 1 head green cabbage (about 2 ½ lbs), shredded 1 medium onion, chopped or 4 green onions chopped with green tops 1 medium bell pepper, cut into ½ inch squares 1 teaspoon crushed red pepper flakes (optional) ½ teaspoon garlic powder ¼ cup olive oil or peanut oil 1 cup water or chicken stock Salt and pepper to taste Directions 1. Cut cabbage into quarters and shred thinly. 2. Chop onions and bell pepper and set aside. 3. Use a large (5 quart) pan with lid. Heat pan over medium high heat for a few seconds until hot. Add oil to hot pan, immediately add onions and bell peppers and stir for about one minute. 5. Add crushed red pepper and garlic powder, continue to cook and stir for 15 seconds. 6. Add two handfuls of cabbage stirring for about 30 seconds, continue adding the remaining cabbage and stirring at 30 second intervals until all of the cabbage is in the pot. 7. Add water or chicken stock, cover immediately and continue cooking for 10 minutes. Stir occasionally to keep from sticking. Add more water if necessary. 8. When cabbage is done, almost all of the liquid will have cooked away. Makes six servings. Nutrition Facts per Serving: Calories 160; Fat 10g; Cholesterol 0mg; Sodium 45mg; Carbohydrates 14g; Fiber 5g; Sugar 8g; Protein 3g 4. Add one half of the shredded cabbage, stir for another 30 seconds. Sources:

3 CABBAGE Choose large, tight, unsplit heads Heads should be heavy and free of decay Store uncut in the refrigerator up to 2 weeks Cover loosely with plastic Do not rinse before storing Prepare raw, steamed, boiled, or stir-fried; add to pasta or soup Use stainless steel pots Cook just until tender; overcooking will result in a strong odor The top portion is best for slaw; bottom half is best for cooking One 2 1/2 pound head yields 9 cups raw shredded cabbage Find recipes & videos at igrow.org South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. Publication: This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).

4 Braised Green Cabbage with Garden Vegetables Ingredients: 1 head green cabbage (about 2 ½ lbs), shredded 1 medium onion, chopped or 4 green onions chopped with green tops 1 medium bell pepper, cut into ½ inch squares 1 teaspoon crushed red pepper flakes (optional) Directions: 1. Cut cabbage into quarters and shred thinly. 2. Chop onions and bell pepper and set aside. 3. Use a large (5 quart) pan with lid. Heat pan over medium high heat for a few seconds until hot. Add oil to hot pan, immediately add onions and bell peppers and stir for about one minute. 4. Add one half of the shredded cabbage, stir for another 30 seconds. 5. Add crushed red pepper and garlic powder, continue to cook and stir for 15 seconds. 6. Add two handfuls of cabbage stirring for about 30 seconds, continue adding the remaining cabbage and stirring at 30 second intervals until all of the cabbage is in the pot. 7. Add water or chicken stock, cover immediately and continue cooking for 10 minutes. Stir occasionally to keep from sticking. Add more water if necessary. 8. When cabbage is done, almost all of the liquid will have cooked away. Makes six servings. ½ teaspoon garlic powder ¼ cup olive oil or peanut oil 1 cup water or chicken stock Salt and pepper to taste Nutrition Facts per Serving: Calories 160; Fat 10g; Cholesterol 0mg; Sodium 45mg; Carbohydrates 14g; Fiber 5g; Sugar 8g; Protein 3g Sources:

5 Cabbage South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).

6 Cabbage South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).

7 Braised Green Cabbage with Garden Vegetables CABBAGE Ingredients 24 samples 32 samples 48 samples Samples: 2 Tablespoon serving Green cabbage, shredded Onion, chopped Bell pepper, cut into ½ in. squares Crushed red pepper flakes Garlic powder Olive oil or peanut oil Water or chicken stock Salt and pepper ½ head (1 ½ lb.) ½ medium or 2 green 1 small ½ teaspoon ¼ teaspoon 2 Tablespoons ½ cup To taste 3/4 head (2 lb.) 1 small or 3 green 1 medium ¾ teaspoon 1/3 teaspoon 3 Tablespoons 3/4 cup To taste 1 head (2 ½ lb.) 1 medium or 4 green 1 large 1 teaspoon ½ teaspoon ¼ cup 1 cup To taste Directions: 1. Cut cabbage in quarters and shred. Chop onions and bell peppers and set aside. Heat a 5 quart covered pan over medium high for a few seconds. Add oil to the pan, add onions and peppers. Stir for about 1 min. 2. Add half of the shredded cabbage, stir. Add crushed red pepper and garlic powder, cook and stir for 15 seconds. Add two handfuls of cabbage stirring for about 30 seconds. Add the remaining cabbage and stir at 30 second intervals. 3. Add water or chicken stock, cover, and continue cooking for 10 min. Stir to keep from sticking and add more water if needed. When done, almost all the liquid will have cooked away. Materials needed: Sampling Display Instructions Table/tablecloth Garbage can/paper bag Paper towels/wet wipes/plastic gloves Ingredients used in the recipe Paper plates or cups, plastic forks or spoons Spoon, fork, spatula for serving Recipe video (optional) org/m/article/pick-it-try-it-like-it/ Pick it! Try it! Like it! produce sign as table tent Pick it! Try it! Like it! flyer or recipe card Food allergy sign on table Notes: Prepare Braised Cabbage with Garden Vegetables. Slightly undercook so that it keeps its structure. Place in crock pot and transport to the store. Keep heated. Wear hair tied or clipped back. Wear plastic gloves when serving food. Place only a few samples at a time on small paper plates. Ask parent s permission before children may sample. Ask them if they use cabbage often in their meals. Ask them if they could use this recipe. Point out that cabbage is a very economical vegetable. South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA's Supplemental Nutrition Assistance Program (SNAP). Publication: