Review | Red Cabbage

Review | Red Cabbage

A review on Red Cabbage, the thing that is acceptable to slap a headlock onto and that is just to put it in your shopping cart.


Did you know that there’s more vitamin c found in red cabbage than oranges? The marketing team for oranges really did their job well. “I thought cabbage was green?” That statement is correct but there are three major types of cabbage, today we will be glorifying the red kind. I won’t lie I am playing favorites here because frankly I think red cabbage is better. With a world full of coleslaw out there you will be shocked how many people opt for green cabbage when red really brings a whole new perspective on flavor. Not to mention nutritionally offers quiet a lot. As grapplers and generally busy humans we aim for foods that can be made in advanced, last awhile, and offer a lot of nutrients. Look no further than the cabbage stand in your produce section. Let’s control the head of cabbage in this weeks review of Red Cabbage including some awesome tips, trick and a killer recipe card.

If you're not first you're last!
If you’re not first you’re last!

General Information

Red Cabbage Is obviously the red variety of the popularly consumed green cabbage.  The third most popular variety is Savoy cabbage which is primarily what you will find in your spring rolls from the Chinese restaurant that I-hope-you-are-only-orderingfrom-on your-cheat-day. Cabbage in general are part of the cruciferous vegetable family which includes kale, broccoli and Brussels sprouts.  They are all related just like the Gracie’s. So in order to reap all of the health benefits from vegetables in this family it is suggest that you eat 2-3 portions a week, a portion being around 1 1/2 cups – 2. That doesn’t found hard right? That’s because it is not once you have found out how delicious and nutrition red cabbage is.

Anyone cutting weight this week?
Anyone cutting weight this week?


Cabbages are solid heads of leaves growing over each other from the inside out, resulting in a laminated look to the leaves. besides being packed with leaves All cabbages are packed with vitamins, antioxidants, anti-inflammatory, and cancer preventing nutrients. As a whole, it doesn’t matter which you are eating just as long as you are eating it. Though the star of the show is the red variety. For the reason that the same pigments that make it red bring with them added value! We all like bonuses and added value right? I’ve play slot machines before and man, hitting a bonus round will really get your heart soaring.

Super Fight: Red vs Green

Who do you have winning this bout?
Who do you have winning this bout?

As mentioned, green cabbage is great.  So if you are eating cabbage, good for you. You are winning. But if you are going to be eating cabbage why not gain some added nutrients by making it red cabbage. Red cabbage contains high levels of antioxidants and anti-inflammatory which will aid in the reduction of common diseases and illness. Aka better immune systems means less time being sick and more time training. Red cabbage actually has 10 times the amount of vitamin A as green cabbage, You heard me correctly, 10 times. Vitamin A is what helps keep our eyes, skin and immune system healthy. Red cabbage and Green cabbage battle it out between 2 other major vitamins too, K and C. Green cabbage beats out red cabbage by advantage. Vitamin K helps blood clotting and bone density. Both very good things when it comes to long-term training. As for Vitamin C red cabbage shows up with offering over  half of our daily value in just a single cup. Not too shabby.

Important to note: to really gain the maximum benefits of cabbage it should be cut and cooked. Lightly steamed or sauteed are the best ways to break down the hard to digest fibers of cabbage that contain some powerful benefits. But do not over cook your cabbage, you want it to still have a little crunch to it and if you cook it too long you begin to lose those coveted vitamins and minerals.


  • Cheap
  • Low in calories, high in dietary fiber
  • Packed full of vitamins A, C and K
  • High in iron and magnesium
  • Has a long shelf life, raw and uncut it will last for 2 weeks in your fridge, cut for a few days and cooked for 3 – 4 easily.
  • Cancer preventing qualities
  • Great flavor, a nice bitter touch to add into any dish
  • Looks pretty cool too when you get a deep purple color and add it to any dish, it can make eating vegetables fun for kids

Techniques, Tips & Tricks

Red cabbage can be eaten raw or cooked. To gain the most benefit as mentioned above your cabbage needs to be broken down a little bit whether this is by heat, curing or pickling. Cabbage is very popularly fermented or pickled in different areas of the world resulting in deliciously hot and funky kimchi to sharp sauerkraut. How you eat your cabbage it totally up to you but here are a few tips to keep in mind when dealing with cabbage.

Who do you want to train with today? Pick the least sweaty looking.
Who do you want to train with today? Pick the least sweaty looking.

Selecting your cabbageWhen you are in the store you want to pick the best cabbage possible right? No one likes wasting money on sub par quality. So when you grab a head of cabbage to look it over you want it to be bright in purple or red colors, have all of its outside leaves looking healthy and to be crack/hole free. When you see outer leaves banged up or cracked it is a good indicator that there might be bug damage or the cabbage is just old.

The core, like a white belt in a sea of purples, sticks out.
The core, like a white belt in a sea of purples, sticks out.

Undressing your cabbage: Now that you are the proud new owner of a perfect head of cabbage you need to get it ready for class.  Peel away the thicker more sturdy outside leaves until you notice that the leaves are getting to look softer and more fresh. You can throw away the outside leaves they were there to protect the inside leaves. Cut the cabbage in half, then half the halves. Resulting in quarters. Boom who knew math was so easy? Simply remove the thick white core you will see running from the base of your quarters and now you are ready to proceed.

Treat you cabbage like you do your opponent and rip them to shreds!! Both get better from it.
Treat you cabbage like you do your opponent and rip them to shreds!! Both get better from it.

Slicing your cabbage:When dealing with cabbage it is important to thinly slice it in almost all applications. After slicing it let it sit for about 5 minutes before you do anything to it. The reason behind this is because once the cabbage has been sliced enzymes within the cells of the cabbage become active and produce isothiocyanates which is the one of the main protectors of cancer for us.

Cooking of cabbage

Steaming: it is better to steam your cabbage harder and quickly to keep its structural integrity and keep all of its nutrients, I mean hell, that is the reason we are eating it after all right? Steam your cabbage for 2-3 minutes, just enough to wilt the cabbage slightly.

Sautéing: Simple and flavor packed way to improve your cabbage. Heat 1/4 cup of liquid, whether water or stock of sorts, to a boil. Add in the cabbage, cover and cook for 5 minutes, turn off the heat and then dress it with any sort of dressing you may like. I personally like a carrot-ginger style dressing.

Hypno-cabbage says "you want to eat me."
Hypno-cabbage says “you want to eat me.”

Curing: Whenever I am making coleslaw always use a 50/50 mix of salt/sugar similar to when I am making quick pickles. I season the cabbage, carrots and onions for my slaw with this mix and let it sit for a few hours if I have the time. The salt breaks down the cabbage and the mixture seasons the vegetables nicely. This way I can simply drain off the excess liquid and add in my dressing when it is time to eat.

Flavor Pairings: Apples, bacon, chestnuts,cinnamon, garlic, ginger, goat cheese, red onion,  thyme, red wine vinegar, walnuts.

Recipe Card

Replace your heavy mayo based slaw with this power packed recipe.
Replace your heavy mayo based slaw with this power packed recipe.


Red cabbage, a brown belt sandbagging as a purple on a daily basis.
Red cabbage, a brown belt sandbagging as a purple on a daily basis.

Never discriminate based on color whether it is over belt rank, ethnicity or the type of cabbage you are eating. Red cabbage surely should make an appearance in your diet because it is nutritionally a power house, tastes damn good and is one of the cheaper vegetables in the produce section.  With fall right around the corner there is no better time to enjoy cabbage. You can still have coleslaw for the warmer days and then switch into braised cabbage or even cabbage soups when the days get colder. Just eat it. But first, if you are in need of some badass new gear use grapplergourmet over at Inverted Gear for 10% OFF or GOURMET10 at Q5 for 10% OFF all of your supplement needs. Subscribe to Grappler Gourmet Weekly below for weekly posts delivered straight to your email. Want to talk cabbage, food or bjj with me? Head over to Facebook or Twitter(@GrapplerGourmet) and lets talk! Until then, eat well, train hard. Oss!

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