Napa Cabbage: Crisp, Mild & Versatile

Napa cabbage (*Brassica rapa* subsp. *pekinensis*) is a mild, oblong-headed crucifer with pale green leaves and juicy ribs. Its gentle flavor makes it ideal for salads, soups, dumpling fillings and kimchi.

Per 100 g raw: **~16 kcal**, **~3 g carbs**, **~1 g protein**, **~1 g fiber**, **vitamin C (~25–30 mg)**, **vitamin K**, **folate**, and **potassium**. Very low in calories and fat.

- **Immune support:** Vitamin C helps defense. - **Gut health:** Fiber supports digestion; **fermented** napa (kimchi) adds probiotics. - **Light & hydrating:** High water content with crunch. - **Cruciferous compounds:** Glucosinolates provide antioxidant activity.

- **Goitrogens:** Large amounts of raw crucifers may affect thyroid in sensitive people; cooking reduces this. - **Sodium in kimchi:** Fermentation often uses significant salt—rinse lightly or choose lower-sodium versions if needed.

- **Raw:** Shred for slaws and salads. - **Stir-fry:** Quick-cook with garlic, ginger and soy. - **Soups & hotpots:** Adds sweetness and texture. - **Ferment:** Make **kimchi** or simple pickles. - **Fillings:** Chop and **salt–squeeze** for dumplings/gyoza.

For crisp slaw, **salt-shred-rest 10–15 min**, then squeeze and dress. Choose tight, heavy heads with fresh, pale green leaves.