Tag Archive for: brassica

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Savoy cabbage

When cabbage is sexy!

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Cabbage might not seem to be the most glamorous vegetable in the garden, but give it a little attention and it rewards you with versatility, nourishment and weeks of good eating, as Paula Sharp writes.

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There is something wonderfully satisfying about a cabbage. You plant one small seedling and, given the right conditions, it quietly gets on with the job of producing a substantial head of food. Unlike some of our more fleeting seasonal vegetables, cabbage is wonderfully forgiving. It stores well, feeds a crowd and can be eaten raw, steamed, roasted, stir-fried or fermented.

Variety and versatility

It also comes in far more forms than the tightly packed green cabbage many of us remember from childhood. Savoy cabbage has crinkly, tender leaves. Red cabbage brings beautiful colour to a winter slaw. Pointed or sweetheart cabbage is mild and naturally sweet, while Chinese cabbage has softer leaves that work beautifully in stir-fries and soups.

Nutrition for the gut and more

Cabbage belongs to the brassica family, alongside broccoli, cauliflower, Brussels sprouts, kale and bok choy. Like its brassica cousins, cabbage provides fibre, vitamin C, vitamin K and folate, along with a range of naturally occurring plant compounds.

Its fibre is particularly useful for supporting a healthy digestive system and eating cabbage as part of a varied diet also helps us feed the trillions of microorganisms living in our gut.

Then there is fermentation. Traditional fermented cabbage, such as sauerkraut and kimchi, use naturally occurring microorganisms to transform fresh cabbage into something completely different.

Fermented foods can be a useful addition to a varied diet, providing live cultures depending on how they are made and stored.

ABOVE: Wombok cabbage is great to use for kimchi. Photo: Undo Kim, Pexels

Serving and cooking tips

Don’t boil it to death! Perhaps cabbage has suffered from its reputation for being overcooked. The trick is to treat it with a little more respect. Slice it finely and eat it raw with apple, carrot and a sharp dressing. Cut it into wedges and roast it until the edges caramelise. Stir-fry it quickly with garlic and ginger. Or simply steam it until just tender and finish with butter or olive oil, lemon and plenty of black pepper.

Paula’s tip – don’t throw away the outer leaves or the core. The tougher outer leaves can be added to stock, while the crisp core is perfectly edible; finely sliced, it adds crunch to salads and slaws.

Photo: Victoria Emerson, Pexels

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Growing cabbages

If you’re growing cabbage organically, good soil preparation and regular watering will help plants establish well. Brassicas are hungry crops, so compost and well-nourished soil are your friends. Keep an eye out for the cabbage white butterfly and its green caterpillars, which can make short work of young plants. Fine insect netting is one of the simplest ways to protect them without resorting to sprays.

Once harvested, cabbage will keep for considerably longer than delicate salad greens. That makes it an excellent vegetable to have on hand when you want to eat well without constantly shopping. And perhaps that’s cabbage’s greatest strength. It isn’t fancy. It doesn’t need to be. It’s simply good food grown in the garden, picked when ready and transformed into something delicious with very little fuss.

Cabbage recipes

Easy homemade kimchi


Makes about 1 large jar (larger than the picture!)

Jar of kimchi

Ingredients

  • 1 medium Chinese cabbage (wombok), about 1kg
  • 2 tbsp sea salt
  • 1 small carrot, cut into matchsticks
  • 4 spring onions, sliced
  • 3 garlic cloves, finely grated
  • 2cm piece fresh ginger, finely grated
  • 1–2 tbsp Korean chilli flakes (gochugaru), depending on how spicy you like it
  • 1 tbsp fish sauce (or use soy sauce or tamari)
  • 1 tsp sugar
  • 2 tbsp water

Photo: Antoni Shkraba, Pexels

Method

  1. Cut the cabbage into bite-sized pieces, removing the tough core.
  2. Place in a large bowl and sprinkle over the salt.
  3. Massage the salt through the cabbage and leave for 1–2 hours, turning it occasionally. The cabbage should soften and release some liquid.
  4. Rinse the cabbage thoroughly under cold water and drain well.
  5. Mix the garlic, ginger, chilli flakes, fish sauce, sugar and water into a paste.
  6. Add the cabbage, carrot and spring onions and mix well – clean hands are easiest!
  7. Pack the mixture firmly into a clean glass jar, pressing it down so the vegetables are below the liquid. Leave at least 2–3cm of space at the top.
  8. Cover loosely with a lid and leave at room temperature for 1–3 days, checking each day. You should see bubbles and notice a pleasantly sour, fermented smell.
  9. Once it tastes tangy enough for you, seal the jar and refrigerate. The flavour will continue developing in the fridge.

Paula’s tip: Fermentation is a living process, so don’t panic if your kimchi changes slightly in colour, smell or texture. However, if you see fuzzy mould or notice a genuinely rotten smell, throw it out.

Easy vegetable nasi goreng

Serves 4

This is a great way to use up cabbage and whatever else is hanging around in the fridge.

Ingredients

  • 4 cups cooked cold rice
  • 2 tbsp coconut oil
  • 2 eggs
  • 2 garlic cloves, finely chopped
  • 1 small onion, finely sliced
  • 2 cups finely shredded cabbage
  • 1 carrot, julienned or grated
  • 1 red capsicum, thinly sliced
  • 1 cup frozen peas
  • 3 spring onions, sliced
  • 2 tbsp kecap manis (or 1½ tbsp soy sauce or tamari + 1 tsp honey or maple syrup)
  • 1 tbsp soy sauce or tamari
  • 1 tsp sesame oil
  • Juice of ½ lime
  • Fresh coriander
  • Optional: sliced fresh chilli

To serve

  • Lime wedges
  • Crispy fried shallots
  • Extra spring onion
  • Chilli
  • Chopped nuts (or even crunchy nut butter)

Photo: Undo Kim, Pexels

Method

  1. Heat a large wok or frying pan over high heat.
  2. Add a little oil and crack in the eggs. Scramble lightly, then remove to a plate.
  3. Add the remaining oil, followed by the onion and garlic. Stir-fry for a minute, then add the cabbage, carrot, capsicum and peas.
  4. Cook for 2–3 minutes; you want the vegetables cooked but still crisp.
  5. Add the cold rice and toss everything together over high heat.
  6. Add the kecap manis, soy sauce and sesame oil. Keep tossing until the rice is hot and lightly caramelised.
  7. Return the egg to the pan and add the spring onions. Finish with lime juice and coriander.

Optional: serve with lime wedges and, if you like, fresh chilli, crispy shallots and chopped nuts.


Paula’s tip: Cold, cooked rice is the secret to good nasi goreng.
Freshly cooked rice tends to become soft and sticky. Leftover rice from the night before is perfect.

Want more seasonal nutrition inspiration?

I’m Paula Sharp, nutritional therapist and founder of Paula Sharp Nutrition, supporting women to nourish their health with sustainable food and mindset habits.

If you’d like seasonal recipes, practical nutrition tips and evidence-based wellness insights delivered straight to your inbox, I’d love you to join my newsletter. Sign up at: www.paulasharpnutrition.com

Photo at top of article: Savoy cabbage, Pexels-Pixabay

Broccoli: A Winter Hero

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As the cold settles into our gardens and kitchens, one green vegetable continues to thrive: broccoli. Nutritional therapist Paula Sharp introduces this winter hero, including gardening tips, recipes and nutritional benefits.

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This pretty vegetable that looks remarkably like a small shrub has a fascinating history, impressive health credentials and in my opinion a starring role in the winter vegetable patch. Broccoli is more than just a basic side dish; it’s a powerhouse for human health.

From Ancient Rome to Kiwi gardens

Broccoli (Brassica oleracea var. italica) was grown in the Mediterranean over 2000 years ago. It was developed by ancient Romans from wild cabbage, and its name comes from the Italian broccolo, meaning ‘flowering crest of a cabbage’ (broccoli is the plural). Broccoli belongs to the nutrient-rich Brassica family, along with cauliflower, kale, Brussels sprouts and cabbage.

Broccoli made its way through Europe and into our kitchens much later, and today it is a staple in many New Zealand gardens, especially in winter. This cool-season crop doesn’t just survive frosts; it thrives in them.

Broccoli plants growing in a raised bed. Photo: Rachael & Zane Ross / Flickr CC BY-NC-SA 2.0

Growing broccoli

Broccoli loves cool, crisp conditions, making it ideal for late autumn and winter planting in New Zealand.

Sow seeds or transplant seedlings from mid-autumn, and you’ll be harvesting heads from June through to September, with August being a prime time in many regions.

You can still sow seeds or transplant seedlings in August or early September. Plug plants will also continue to thrive particularly in cooler areas or a chilly spring.

For best growth:

  • Plant in full sun
  • Use well-drained, compost-rich soil
  • Keep soil moist but not soggy
  • Space plants well to allow airflow and strong head formation

Photo: Gretta Hoffman, Pexels

You’ll know it’s ready to harvest when the central head is tight, deep green, and about the size of a fist. Cut just above the first set of leaves. Many varieties produce smaller side shoots after the main head is removed, giving you bonus crops well into spring.

Broccoli’s nutritional benefits

Broccoli truly earns its superfood status. Packed with vitamin C, fibre and antioxidants, broccoli is a winter immune-booster. Its compounds – sulforaphane, glucosinolates and indole-3-carbinol – help fight inflammation, support hormone balance and protect against cellular damage.

Key nutrients:

  • Vitamin C – For immune defence, collagen production, and iron absorption
  • Vitamin K – Vital for bone health and blood clotting
  • Folate – Essential for DNA repair and cell growth
  • Potassium and magnesium – Help regulate blood pressure and muscle function
  • Iron – Supports energy and oxygen transport
  • Calcium – Supports bone health

Powerful phytochemicals:

  • Sulforaphane – A compound linked to reduced inflammation, detoxification, and potential cancer-fighting properties
  • Lutein and zeaxanthin – Support healthy vision and protect against eye strain

Photo: Freepik

The best ways to eat broccoli

Different cooking methods impact nutrient availability, so it pays to mix things up:

  • Light steaming helps preserve sulforaphane and vitamin C
  • Roasting enhances flavour but slightly reduces heat-sensitive nutrients like vitamin C
  • Raw broccoli (like in slaws or salads) keeps vitamin C levels high but may cause bloating or discomfort for people with sensitive digestive tracts.
  • Stalks and leaves are edible too: dice them into soups, stir-fries or make vegetable stock for extra fibre and flavour. I sneak these into bolognaise sauces, meat or vegetarian pies and rice dishes (don’t tell my children).
  • NB: Older broccoli stalks or stems can be very fibrous.  If so, peel these before dicing and cooking.

Absorption tips

Pair broccoli with a source of healthy fat (like olive oil, avocado, or tahini) to absorb fat-soluble vitamins like Vitamin K. Combine it with vitamin C-rich foods (like lemon juice or capsicum) to boost plant-based iron absorption.

Why eat in season?

Choosing in-season broccoli means you’re getting it at its freshest, most nutritious, and most affordable. It also supports local growers and reduces the environmental impact of long-haul transport. Whether you grow it yourself or pick it up from your local farmers’ market, broccoli in August is a winter win – it just tastes better.

Purple sprouting broccoli – photo: Conall/Flickr

Broccoli recipes

Here are two easy ways to enjoy broccoli while it’s at its peak.

Lemon and garlic broccoli

Serves 4 as a side dish.

  • Lightly steam florets from a medium head of broccoli for 4–5 minutes.
  • Toss with 2 teaspoons of extra virgin olive oil, 2 cloves of minced garlic, a pinch of flaky sea salt, and a squeeze of fresh lemon juice.

Simple, fresh, and perfect as a side.

Creamy broccoli and pumpkin soup

Serves 4. This makes a beautifully textured soup with the broccoli florets and blended pumpkin.

Ingredients

  • 1 onion
  • 4 cloves garlic
  • 1 large teaspoon olive oil
  • 1 medium pumpkin or large butternut squash
  • 1 large broccoli head
  • 1 litre vegetable stock

Photo: Paula Sharp

Method

  1. Dice the onion and dice or mince the garlic, then sauté in oil.
  2. Cut the pumpkin or squash into cubes.
  3. Chop the broccoli stem (save the florets for later), and simmer with the stock until soft. For a thicker soup, add less liquid. 
  4. Blend until smooth with a stick blender.
  5. Cut the rest of the broccoli into florets and steam them.
  6. Add florets to the soup and season well.
  7. Top with a sprinkle pumpkin seeds and a swirl of Greek yoghurt or coconut cream.

AUTHOR BIO: Paula Sharp is a nutritional therapist working one-to-one via Zoom to support women’s health, restore gut health and digestion, hormonal balance, skin and hair, sleep, shifting weight and health pre- and post-surgery. www.paulasharpnutrition.com

She is also a guest speaker, giving talks to companies on nutrition and mindset. In London she worked in the organic fruit and vegetable industry, and now she is based in Whakatāne, growing her own extensive spray-free garden.

Photo at top of article: Alabama Extension, Wikimedia Commons

Research News tip: if you are pairing brassicas with living clover cover, a temperate strip-till trial found clover living mulch cut cabbage yields while rye dead-mulch held them — see Living clover under cabbage can cost you the harvest.