In today's American diet, cabbage gets no respect! For centuries cabbage was a mainstay of diets in Europe and North America because it was easy to grow and store for use year-round. To preserve for eating in the winter, cabbage was made into sauerkraut. In the era of sailing ships, eating sauerkraut on long sea voyages helped prevent scurvy (a vitamin C deficiency), due to the high vitamin C content of cabbage. The vinegar and salt in sauerkraut kept it from spoiling without refrigeration.

Although preventing scurvy is unlikely to be a concern today for most of us, you may be interested in reducing your risk of cancer. Research studies are showing that eating a diet that regularly includes cabbage and other cruciferous vegetables (broccoli, cauliflower and brussels sprouts) reduces the risk of colon, lung, breast and prostate cancer.

Cabbage is a very inexpensive vegetable and is good in salads, casseroles, soups or stir fries. It is high in vitamins C and K and is also a good source of folate. With only 15 calories per 1/2 cup (cooked), cabbage is a natural in a weight loss program. Its high water and fiber content help fill you up at a meal.

Why does something that is so good for you sometimes have such a strong smell when it is cooking?

The truth is that the aroma of cooking cabbage (particularly when it is overcooked) comes from the very same substances, in the form of sulfur compounds, that help reduce cancer risk. Stir frying or microwaving cabbage only until tender crisp reduces the release of these compounds. Adding vinegar to the cooking water also helps.

To encourage the use of cabbage and other leafy greens in family meals, the Leafy Greens Council is distributing free trading cards, book covers, stickers and a picture to color for children. Completed pictures should be returned to the Farmers Markets in Cayuga County for judging by the vendors.

If you come to the Auburn Farmer's Market tomorrow, you will be drawn to the wonderful aroma of stir-fried vegetables cooking at the Cornell Cooperative Extension table. Try the recipe for Mu Shu Vegetables and you'll see that food that keeps you healthy can taste great, too. Visit www.cce.cornell.edu/cayuga for nutrition information and healthy recipes.

Chris Gutelius, MA,RD,CDN, is a

nutrition educator at Cornell Cooperative Extension of Cayuga County

Mu Shu Vegetables

2 tablespoons olive oil

3 teaspoons minced garlic

1 onion thinly sliced

1 1/2 pounds (1 small) cabbage,

very thinly sliced

1 cup sliced green bell peppers (optional)

3 medium carrots, coarsely grated

1/4 cup soy sauce

1/2 teaspoon ginger

3/4 cup water

1 teaspoon corn starch

In a large skillet or wok, heat oil on the highest heat. Add garlic and stir-fry for one minute.

Add the onion and cabbage and stir-fry for 2 minutes, lowering the heat if the vegetables stick or begin to brown.

Add the peppers and stir-fry for 1 minute. Add the soy sauce and stir-fry for 1 minute. Stir the cornstarch and the ginger into the water. Add to the pan and simmer for 2

minutes or until liquid is thickened.

Serve as a side dish, in warmed flour tortillas or over rice.