BOB's Kitchen 8th March - Red Cabbage

Monday 3/8/10 - BOB

 

BOB’s Kitchen 8th March

Cook this week with:

Fresh Round Beans

Zucchini

Pak Choy

Asaparagus or Spinach

Carrots

Lebanese Cucumber

Red Cabbage

Gourmet Tomatoes

Sweet Potato

Sugar plums (Fairly, D&G, NASSA)

Rockmelon

Banana

IN BOB’S KITCHEN LET’S TALK RED CABBAGE

The distinctive dark purple colour of red cabbage adds a beautiful splash of colour to the BOB box – but what do I do with it and other good stuff…..So here are some great things about red cabbage:

How to Store: It keeps for a few weeks in the fridge and once it’s cooked you can freeze it – therefore it will never go to waste.  So put it in a plastic bag, but punch a few holes in the bag so that air gets to it.  Likewise a paper bag will store cabbage well under refrigeration.  The leafy cabbages are a little more perishable and will keep for about a week in the fridge

It has heaps of nutrients: Cabbage is a rich source of vitamin C, fiber, iron, calcium, potassium.  The odor that it emits comes from the sulphur content of cabbage which helps the body to resist bacteria and protects the cells.  It is said to aid in producing glossy hair. Many studies are being conducted on the anthocyanins in cabbage. These studies all have to do with the protective nature of cabbage. Sulforaphane may increase the production of antioxidants and enzymes in the body that detoxify.  This may help eliminate carcinogenic compounds.

When you are cooking slice the cabbage at the last minute so that you don’t lose nutritional value for example if you are making a coleslaw, try to make it as close to serving as possible. 

Cabbage is a versatile vegetable, going well with red wine, sage, thyme, caraway, dill fennel, horseradish, apples, onions, chestnuts, juniper berries, and sour cream.  Red cabbage can be served raw or cooked. Raw red cabbage can be served in salads or pickled in vinegar to serve with cold meats and baked potatoes.

How To Prepare Red Cabbage: Remove any damaged outer leaves and cut the cabbage in half and then into quarters, cut off the hard white core from each quarter at an angle. Slice and wash thoroughly.

How To Cook Red Cabbage:

Red cabbage is best braised, unlike other types of cabbage it does not spoil if overcooked. To braise red cabbage, layer the prepared red cabbage, 1 diced cooking apple, 3 tbsp brown sugar, 3 tbsp red wine vinegar, seasoning and a knob of butter in a flameproof casserole. Cook on the hob over a low heat or in the oven at 150°C, for 1 - 2 hours or until very tender and cooked right through.

To stir-fry red cabbage, heat 1 tbsp olive oil in a frying pan, add the cabbage and stir fry for 4 - 5 minutes or until tender but still crisp.

(Information adapted from: http://www.inmamaskitchen.com)

Recipes this week

Seared Sesame Salmon on Asian Slaw

200 g Salmon Fillets per serve

½ cup sesame seed

Salt & Pepper

vegetable oil for frying

Asian Slaw

¼ small Red Cabbage thinly sliced

1 cup grated daikon radish

2 grated granny smith apples

½ small Red Onion thinly sliced

150 g bean sprouts

1 cup coriander leaf

1 cup Mint leaf Roughly cut

1 cup basil leaf

50 g Pickled Ginger thinly sliced

Salad Dressing

Squeeze of Lime

Squeeze of Lemon

kecap manis Indonesian sweet soy sauce

Wasabi Lime Cream

½ cup Japanese mayonnaise

½ cup Lime juice

1 teaspoon Wasabi paste

Heat non-stick pan with a little oil and coat top side of seasoned Salmon in sesame seeds. Fry sesame side down first, until golden & crunchy and bottom side for just a minute. Pop into hot oven to finish off, about 5 mins.

Serve on salad drizzled with wasabi cream & Ketchap manis (sweet Indonesian soy).

Asian Slaw Slice cabbage as thin as possible, using a mandolin, grater or even a sharp good quality peeler. Add rest of ingredients and toss together. Combine all dressing ingredients and mix through salad.

http://www.lifestylefood.com.au

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Grilled Haloumi and Walnuts on Caraway Seed Colesslaw

Ingredients

1 cup red cabbage, shredded

1 cup green cabbage, shredded

1 medium carrot, grated

1 stick celery, finely chopped

1 green apple grated

¼ cup mini cornichons, finely sliced

Dressing:

1 tsp grain mustard

15 ml apple cider vinegar

½ cup extra virgin olive oil

1½ tsp caraway seeds

200 grams haloumi cheese

½ lemon juiced

1 tsp olive oil

½ cup walnuts, chopped

 Preparation:

Combine the coleslaw ingredients together in a bowl and dressing ingredients together in a small jar. Thorough combine the two.

http://www.thefoodcoach.com.au

 

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Spicy Lamb Wraps

750 grams lamb, without bone

2 lemons juiced

1/2 tbsp extra virgin olive oil

2 cloves garlic, crushed

/4 tsp ground cumin

1/4 tsp oregano

1/4 red cabbage

1/4 chinese cabbage

Trim excess fat from the lamb and cut into cubes approx 1.5 cm cubed.

Combine a marinade with lemon, olive oil, garlic herbs and pepper and pour over the lamb to marinate for a minimum of two hours.

Drain the meat and thread onto skewers.

Preheat a grill and cook the meat for 5 - 8 minutes then turn and repeat the process.

Shred the cabbage and combine them together on a 6 plates. Remove the meat from the skewers (2 per person) and serve with the juices from the meat, cracked black pepper and cucumber raita (see recipe list).

Makes 6 Serves

http://www.thefoodcoach.com.au