If you had to list 10 dishes as nominees for the Jewish culinary hall of fame, stuffed cabbage would no doubt be among them – alongside gefilte fish, chicken soup, and other favorites. During this time of the year, especially, filled or stuffed foods are considered a good omen, symbolizing bounty and blessing, according to Rabbi Gil Marks’ Encyclopedia of Jewish Food.
The Talmud, in listing chores that sages would perform to help their wives prepare for Shabbos, tells us that Rav Chisda would chop cabbage. We also learn that cabbage is “one of the six things that heal a sick person.” Similarly, the Romans and Greeks held cabbage in high regard for its medicinal properties. Legend has it that Caesar’s army would use a cabbage-based concoction to dress wounds.
Cabbage’s history goes back even further. It has been cultivated for thousands of years around the globe, and is today still one of the top 10 crops in the world. It is enjoyed across the globe in various forms, including fermented versions, such as kimchee in Asia and sauerkraut in Europe.
Cabbage’s quick growing time, three months, and its hardiness – it grows in colder temperatures and can be stored for months – have contributed to its ubiquitous use across Europe and to its special place in the cuisine of the working class. For centuries, cabbage had a reputation as a “poor man’s food,” says Rabbi Marks.
Cabbage is a member of the Brassica family, formerly called Crucifarae, because medieval Europeans thought the flower petals resembled a crucifix. (How ironic that cabbage has endured as a staple in Jewish kitchens!)
Modern science has borne out cabbage’s prowess as a medicinal aid. Naturopathic physician Dr. Michael Murray calls it the “king of cruciferous vegetables.” This benevolent monarch offers a rich spectrum of nutrients, such as vitamins C and B-6, potassium, calcium, magnesium, and an array of potent phytochemicals. In particular, cabbage is rich in glucosinolates. One of these compounds, sulforophane, stimulates the production of detoxifying enzymes and boosts the body’s natural antioxidant defenses. Another of cabbage’s phytochemicals is indole-3-carbinol, which thwarts the growth of cancer cells, according to recent research. Also, cabbage juice is a traditional remedy for digestive ills, and recent research – particularly on peptic ulcers – confirms why. The benefits stem from high amounts of the amino acid glutamine, which promotes healthy tissue in the lining of the intestines.
How does one consume cabbage juice? You’re probably not tempted to drink it instead of fresh-squeezed OJ with your eggs and oatmeal. Cabbage juice won’t win any awards for taste, but if you are interested, check out the instructions on Livestrong.com./how to drink cabbage juice. Proceed slowly and check with your health care provider to determine whether cabbage juice is right for you and your health condition.
Recipes
Please note: Before preparing any of these recipes, check the cabbage leaves according to the instructions provided by the Star-K or other reputable kashrus organization. For example, see: http://star-k.org/consvegdetail.php?ID=14.)
Two quick and easy options to get this awesome veggie onto your table are: 1) Sauté cabbage and onions in olive oil and serve over rice or quinoa.
2) Roast cut-up cabbage in the oven with some oil and spices and serve as a side dish. Below are some slightly more involved recipes:
STUFFED CABBAGE (AKAHOLISHKES)
For many families, stuffed cabbage is traditional for Sukkot. Here’s a great recipe adapted from JewishBoston.com.
1 head cabbage
2 lbs ground turkey or beef
1⁄2 c. chopped mushrooms
1⁄2 c. chopped onion
1⁄2 to 1 tsp. garlic powder
2 c. of your favorite whole grain, prepared
(e.g. bulgur, brown rice, or
quinoa)
2 eggs, beaten
1 8-oz. can tomato sauce
1 6-oz. can tomato puree
1⁄4 c. natural sugar
Handful of raisins (optional)
1 T. lemon juice
Salt and pepper
Boil a large pot of water. Put entire cabbage into the boiling water. When the leaves are pliable and tender, take cabbage out of water. Remove the leaves and lay them flat. While cabbage is cooking, mix the turkey or meat with mushrooms, onion, garlic, grain, and eggs.
Place up to 2 tablespoons of stuffing mixture onto each leaf and roll the sides of the leaf inward, toward the spine, tucking the sides into the roll, if possible. If your cabbage leaves feel flimsy, double layer the leaves, making sure to align the spines.
In a medium-size pot, combine tomato sauce, tomato puree, brown sugar, raisins, and lemon juice. Place the rolled stuffed cabbage into the sauce pot with the spines facing up. If you need to stack them in two layers, add more tomato sauce or water on top. Cover and cook on medium-low flame for up to two hours. Watch that the sauce doesn’t boil away, so you don’t burn the bottom of the pot.
VEGETARIAN STUFFED CABBAGE
Here’s a great vegetarian version. (This recipe could also work for Pesach without the rice of course)
1 cabbage
1 c. chopped mushroom, peppers, celery,
or other veggies – get creative!
1⁄2 c. quinoa (2 c. cooked) or two c.
cooked brown rice
2 eggs
1 small can tomato sauce (8 oz.)
1 small can tomato puree
1⁄4 c. brown sugar
Handful of raisins
1 T. of lemon juice
Onion and garlic powder to taste
Put the entire cabbage in a pot of boiling
water and separate the leaves when
they are pliable and tender. Drain and
lay leaves out. While cabbage is cooking:
Mix 2 eggs into chopped mushrooms.
Shake onion and garlic powder into mixture.
Prepare quinoa (see package directions). Mix cooked quinoa into the
chopped vegetables. Place up to 2 tablespoons
of chopped vegetable mixture onto the leaf and roll, tucking the sides into the roll if possible. In a medium size pot, pour tomato sauce, tomato puree, natural sugar, raisins, and lemon juice. Place rolls into the pot. You may need to stack them in two layers. Add sauce or water to cover. Cook on medium- low flame for 1 hour, making sure the sauce doesn’t burn on the bottom.
HEALTHY CLASSIC COLESLAW
This recipe was tweaked from the recipe found on the Dole Classic Coleslaw package and one found on 5dollardinners.com
14 oz. bag of Dole Classic coleslaw or similar product with proper hechsher
3⁄4 to1 c. of good quality mayonnaise
(Hain safflower or canola or Earth Balance Mindful Mayo)
3 to 4 T. non-dairy milk
1 T. apple cider or other vinegar, or lemon juice, or half vinegar and half lemon juice
1 tsp. to 1 T. natural sugar or honey
1⁄2 tsp. salt
1⁄2 to 1 tsp. garlic powder, optional
In a small bowl, add salt, garlic powder, sugar, vinegar or lemon juice, non-dairy milk, and mayonnaise. Whisk well.â—†
Lauren Mirkin, CNS, LDN, LGPC, is a licensed nutritionist and counselor. She provides nutritional counseling at the Johns Hopkins Integrative Medicine and Digestive Center at Green Spring Station. Contact her at 443-326-7023 or holisticnutritionhelp@ gmail.com. Lauren thanks her son Yehoshua, a student at Yeshiva University, for assisting with the research for this article.
