Author: Cyndie Story
Last saved by: michelle.armstrong
Company: Culinary Solution Centers, LLC

Fresh Fruit and Vegetable Program
Vegetable Preparation Methods and Tips

Segment 24: Cabbage, Napa, Bok Choy

Chef Cyndie: Cabbage belongs to the large Cruciferous vegetable family including Brussels sprouts, and Chinese cabbages like Napa and bok choy.  Interesting fact, Cruciferous vegetables got their name, because the outer leaves formed the shape of a crucifix or cross.
Let’s start with your basic red and green cabbage. Red and green cabbages come in smooth and curled leaf varieties, like the Savoy.  They are an excellent source of Vitamin C and very high in fiber.  Select heads that are heavy and leaves compact, shiny and crisp.  The leaves when rubbed together should squeak.
To prepare the head, rinse and remove the core.  To easily remove the core, cut the head in half, then into quarters.  Using the chef’s knife, remove the core from each of the quarters.  From this point, the cabbage may be cut into chunks for dipping, or sliced thinly for salads or slaws.  
Cabbage can be difficult to shred with a chef’s knife.  For quantity slaw production, you may want to consider using a food processor.  See the segment titled Automated Food Processing Equipment for more information on shredding cabbage.
Napa cabbage also known as celery cabbage is delicious eaten raw, and as the name implies, can replace celery in many recipes.  Select heads that are compact, firm, with no brown spots on the ribs. To prepare, break off or trim the base with a chef’s knife.  Be sure to rinse the leaves at this point.  
Once rinsed, simply stack the leaves and slice.  If you want smaller pieces, make a few cuts lengthwise prior to slicing.  Napa cabbage may also be thinly sliced for salads or slaw.
Bok choy also called pak choi should be selected and may be prepared just like Napa cabbage.  Select heads that are compact, firm, and without brown spots on the ribs. The leaves of the bok choy are more bitter than the stalk and may not be well accepted in a raw form by students.  However, the leaves may be removed and used in soups or stir fry.  To prepare, break off or trim the base with a chef’s knife.  Be sure to rinse the leaves at this point.  To slice, simply stack a few of the ribs and slice into ready to serve pieces.
Always feeling low like you need a napa?  Then start eating fresh fruits and vegetables as part of your healthy daily diet.