Brussels Sprouts

Brussels Sprouts:

The Brussels sprout is a variety of cabbage grown for its edible buds.  The Brussels sprout has long been popular in Brussels, Belgium and may have originated there.   Brussels sprouts are cruciferous vegetables in the same family as collard greens, broccoli, kale, and kohlrabi.  Brussels sprouts grow clustered on a thick stalk but are most often sold loose or packaged in pint size cartons. 

Production of Brussels sprouts in the U.S. began in the 18th century, when French settlers brought them to Louisiana.  Thomas Jefferson grew them at Monticello.  

Brussels sprouts contain good amounts of vitamin A, vitamin C, folic acid and dietary fibre.   They provide special nutrient support for three body systems that are closely connected with cancer development  as well as cancer prevention.  These three systems are 1) the body's detox system, 2) its antioxidant system, and 3) its inflammatory/anti-inflammatory system.   Chronic imbalances in any of these three systems can increase the risk for cancer.   Brussels sprouts intake is most associated with the prevention of these cancers: bladder cancer, colon cancer, lung cancer, prostate cancer, and ovarian cancer. 

Brussels sprouts can be boiled, steamed, stir fried, grilled, or roasted.   As with many other healthful vegetables boiling results in significant loss of anti-cancer compounds.  Care should be taken to not over cook Brussels sprouts.  Over cooking will turn buds gray and soft, and then develop a strong flavor and taste that some people dislike. 

Brussels sprouts are available most of the year.  California is the largest producer of Brussels sprouts  in the U.S.  and they are available October through March.  Brussels sprouts are also grown on Long Island and upper New York state.  These can mostly be found on the market in the fall.  

Select fresh green sprouts free of wilt, yellowing, or spots.  Buy them on the stalk if you can.   Cut Brussels sprouts will keep in the refrigerator in a plastic bag for up to ten days.   To cook rinse and remove any wilted or yellow leaves.  Score the stem ends with a knife.  Put into a large pot of boiling salted water and cook just until tender (about 7-10 minutes).   You can steam, which is actually preferred, just until tender (about  10-15 minutes).  Be careful not to overcook. 

Here are some common toppings or additions for Brussels sprouts:  balsamic vinegar, apple cider vinegar, bacon, pistachios, pine nuts, mustard, brown sugar, and pepper. 

So............ Eat up!  Enjoy!  I'll show you how.

Simple but good:

Dressed Brussels Sprouts:

1 lb. fresh Brussels sprouts, trimmed and quartered

3 tablespoons extra virgin olive oil

2 tablespoons balsamic vinegar

2 teaspoons lemon juice

2 medium cloves garlic, chopped or pressed

1/4 cup shelled pecans

Salt and pepper to taste

Optional:  1 tablespoon dijon mustard; 1 tablespoon minced parsley

In a steamer let steam build up and then add quartered Brussels sprouts.

Let steam for 5 minutes.  Transfer sprouts to a bowl and add other ingredients and toss.  Serve warm. 

 

Persimmons

Persimmons:

The persimmon is the edible fruit of a number of trees in the genus "diospyros".   There are many species of "diospyros" that bear fruit that is inedible to humans, but there are several that bear fruit that is edible to humans.   The most cultivated species of persimmon is the Asian persimmon, also known as the Japanese persimmon.  The color of the cultivated varieties ranges from yellow-orange to dark red-orange depending on the variety.   They vary in size from a half inch  to four inches in diameter and their shape is spherical, acorn, or pumpkin shaped.   The ripe fruit is high in glucose content and low in protein content.  Like the tomato the persimmon in terms of botanical morphology is a berry.  

There are two types of persimmon fruit: astringent and non-astringent.   The heart shaped "Hachiya" is the most common variety of astringent persimmon.  Astringent persimmons contain very high levels of soluble tannins and are unpalatably astringent (furry tasting) if eaten before completely softened.   The non-astringent persimmon is squat like a tomato and is most commonly called a "Fuyu" persimmon.  Non-astringent  persimmons are less astringent before ripening and loose more of their tannic quality sooner.  They can be consummed when still very firm and remain edible when very soft.  

China is the world's largest producer  of persimmons followed by Brazil, Japan, and Korea.  Italy, Israel, and the U.S. in that order grow considerable less.   The American persimmon is native to the eastern U.S. and is higher in nutrients like Vitamin C, calcium, iron, and potassium than the Japanese persimmon.  The American persimmon is traditionally eaten is a special steamed pudding in the Midwest, and sometimes the timber from its tree is used as a substitute for ebony.

Compared to apples persimmons have higher levels of dietarty fiber, sodium, potassium, magnesium, calcium, iron and manganese, but lower levels of copper and zinc.  They also conatain vitamin C and provitamin A beta-carotene.  The persimmon contains phytochemicals such as catechin and gallocatechin as well as compounds like betalinic acid which is under preliminary research for potential anti-cancer activity.

Persimmons are eaten fresh, dried, raw or cooked.  When eaten fresh, they are usually eaten like an apple or cut into quarters.  With some varieties it is best to peel the skin first.  One way of eating a  persimmon is to remove the top leaf with a paring knife and scoop out the flesh with a spoon.  Unripe persimmons contain the soluble tannin shiboul, which upon contact with a weak acid polymerizes in the stomach and forms a gluey coagulum, a food ball that can affix with other stomach matter and often needs to be removed surgically.  So, don't eat unripe persimmons!

Persimmons are available nearly year round.  California persimmons are available from Spetember  to November.  Fuyus from Japan and Israel are usually shipped between November and January.  Brazilian persimmons are on the market between February  and April.  New Zealand persimmons are available from March to May, and Chile persimmons are available after May.

Select persimmons without greenish or yellow skins.  Avoid those that show cracks or splits.  The four leaves should still be on the stem.  A Hachiya in good condition will often need to be ripened at home.  Leave it out at room temperaturae, or to ripen more quickly put in a paper bag with a banana or apple.   A fully ripe Hachiya will be slighatly wrinkled or have a few brown spots.  At this very soft stage, almost like a firm jelly, it is at the peak of perfection.   Refrigerate or eat Fuyus while they are still fairly firm, about like a ripe pear.  

Persimmons can be blanched to remove the skin easily.  Dip the persimmon in boiling water for a few seconds and then into cold water.  A ripe Hachiya can be halved or quartered  and the flesh scooped out with a spoon.    A Fuyu can be eaten out of hand like an apple.  There is no need to peel the skin.    A soft ripe persimmon can be wrapped in plastioc or foil and eaten partially frozen like a sorbet.   Persimmon pureed with a little lemon juice makes a good ice cream topping. 

So.........  Eat up!  Enjoy!  I'll show you how.

Simple but good:

Broiled Persimmons

2 ripe persimmons, halved lengthwise and pitted

4 tablespoon of brown sugar

2 tablespoon of unsalted butter

Preheat the broiler.

Place the persimmons in a small greased baking pan.  Sprinkle each half with a tablespoon of brown sugar and dot with a half tablespoon of butter.  

Broil for 2 minutes or until brown sugar begins to bubble.

Serve hot

Beets

Beets:

Beets are members of the "chenopod" family along with chard, spinach, and quinoa.  Beets are grown mainly for their edible taproots, but the green leafy tops are also edible.    Beets are both sweet and earthy tasting and pair well with other root vegetables as well as tangy sweet fruits like pineapple.

Growing up it occured to me that the word "beets" had pretty much the same sound as the Italian word "pizza".  So, for pizza Italians would put an "a" with the sound of "ah" in front of the word and you would say "a pizz'" leaving off the "a" sound at the end of the word.  Then for the root vegetable we would put a "u" with the sound of "oo" in front of the word beets  to kind of make it Italian .  So you had "a pizza" in the pizzeria and "u beets" at home.  It is kind of silly, but I still laugh about it.  Are we having "a pizz'" or "u beets"?

Beets are rich in fiber both soluble and insoluble. They are also rich in folic acid, calcium, and iron.   The nitrates in beets may help lower blood pressure and help fight heart disease.  Beetroot juice increases blood flow to the brain in older people which may be able to fight the progression of dimentia. Beet juice can help prevent plaque formation and reduces bad cholesterol.  Beets are packed with the mineral silica which helps the body use calcium, and helps control diabetes because it has a medium glycemic index which releases sugars very slowly into the blood thereby keeping sugar levels low while satiating sugar cravings.  As a rich source of nitrates, beets help release nitric oxide into the body widening blood vessels and increasing blood flow to the genitals the same as Viagra does.  Betroot is an excellent source of folate and a good source of manganese, and contains betaines.  Pilot studies on humans have shown betaine may protect against liver disease.   In preliminary research  beetroot juice lowered blood pressure. 

Usually deep red roots are either grilled, boiled, or roasted and served as a cooked vegetable or chilled after cooking and eaten as a salad with oil and vinegar.   The phytonutrient betalain found in beets undergoes very steady loss from food as length of cooking time increases.  Steam beets no more than 15 minutes or roast no more than an hour.   In 10 - 15 per cent of U.S. adults the consumption of beets causes pink urine.   The green leafy portion is most commonly served boiled or steamed in which case it has the taste and texture of spinach.

Beets are available year round fresh and canned.  Peak season for fresh beets is between April and August.   Select beets that are hard with fresh looking tails at the root end.  There should be no cuts in the flesh and the color should be a good deep red.   The tops should be crisp and fresh looking.  Always try to buy beets with the tops on.   Store in the refrigerator with the tops on for up to three weeks.   Beets can be dirty so wash thoroughly, but don't use a brush as their skin in thin.    Always cook beets whole.  Peel and slice only after cooking.  Once cooked run the beets under cold water and the skin will remove easily. 

 Raw beets can be enjoyed in salads or in sandwiches.   Cooked beets can be served with a little butter or lemon juice and pickled and served cold.    Hard boiled eggs can be refrigerated in the liquid left over from pickling beets and allowed to marinate until the eggs turn a deep pink-red color. 

So...........Eat up!  Enjoy!  I'll show you how. 

Mango

Mango:

The mango is a fleshy stone fruit that comes from an evergreen tree.  It is native to South Asia.   The mango is cultivated in most frost-free tropical and warmer subtropical climates.  Almost half of the world's mangos are cultivated in India with China as a distant second.   The mango is the national fruit of India and the Philippines and the national tree of Bangladesh.  

Mangos are generally sweet, although the taste and texture of the flesh differs by variety.  Some have a soft pulpy texture similar to an overripe plum while others are firmer like cantaloupe.  Some have a fibrous texture.   There are over 400 varieties of mango.  My first exposure to the mango was here in Florida.  I remember trying to figure out what it tasted "like".  I  thought maybe a cantaloupe, probably suggested by the color as much as taste.  Then I thought I tasted coconut. Well, my final conclusion was that it did not taste like anything else.  It tasted like a mango.

Mangos contain a variety of phytochemicals and nutrients.  There are 20 different vitamins and nutrients in a mango.   Mango peel and pulp contains compounds such as pigment carotonoids and polyphenols and omega-3 and -6 fatty acids.  A cup of mango chunks contains only 100 calories and a full day supply of vitamin C.  It also has a good supply of vitamin A as well as fiber.  Preliminary studies  indicate that certain compounds in the mango skin have potential to lower the risk for diseases such as diabetes, high cholesterol levels, and some forms of cancer.   Unfortunately contact with oils in mango leaves, stems, and sap can cause dermatitis and anaphylaxis in suseptible individuals.  Persons with a history of poison ivy and poison
oak may be at most risk.

Mangos in  U.S. markets are generally from Florida or imported from Mexico, Haiti, or other parts of the Caribbean.  Mexican mangos are basically kidney shaped and large with   greenish yellow skin and a red-orange blush in May.  Their season is late March through September.  Florida's season runs from May through September.  The most popular Florida mango is the "Tommy Atkins" variety.  It is sweet and juicy with orange to orange-red skin and runs about a pound in size. Other Florida varieties include "Haden", "Keith", "Kent", and "Palmer".  Haitian mangos are available January through September.  They are very flat and elogated with skin that starts out lime green and ripens to yellow.  The flesh is a little more fibrous than other varieties, but it has an intense tropical taste.

In choosing a ripe mango do not consider the color.  It is not an indication of ripeness.  Squeeze the mango.  A ripe mango will give slightly to pressure.  Ripe mangos will sometimes have a fruity aroma at the stem end.  Keep unripe mangos at room temperature.  To speed the ripening process place the mango in a paper bag.  Once ripe move the mango to the refrigerator for up to 5 days.  Ripe mangos may be peeled, cubed and placed in an airtight container and kept in the refrigerator for several days, or the freezer for up to 6 months.

To peel a mango make sure you wash the mango and have clean utensils and a clean cutting surface.  With a pairing knife make 2 cuts each about a half inch from an imaginary center line running from top to bottom of the mango.  You will then have 3 slices,  the center one being the pit. Take the 2 outside slices and score them with the knife in a crisscross fashion being careful not to cut through the skin. (Neither the mango's nor your own!)  Then take the scored slice by its ends and by pushing against the skin to  pop it inside out.  You can then remove the chunks with a spoon or knife.  Do not eat the skin it has a bitter taste.

Mangoes are delicious eaten by themselves or in relishes, salsas, fruit salads, and chutney.  Mango goes well with ice cream, and is also used in tropical drinks.

So......Eat up!  Enjoy!  I'll show you how.

Simple but good:

Mango Salsa

1 fresh mango peeled and diced

1-2 jalapeno peppers seeded, ribs removed and diced

1 small clove of garlic crush finely and mixed with 1 tsp of sea salt

1/2 large red pepper seeded and diced

1/2 large red onion finely diced  (or1/4 cup sliced green onion)

juice of 1/2 fresh lime

Place all ingredients in a bowl and stir the mixture well.  Add the lime juice and stir it in.   Put mixture in the refrigerater for at least an hour.

Cardoon

Cardoon:

Cardoon is a Mediterranean vegetable closely related to the artichoke which is cultivated for its edible leafstalks and roots.  Cardoon is a naturally occuring  form of the same species as the globe artichoke.   The cardoon is also called artichoke thistle, cardone, cardoni, carduni, or cardi.  Cardoon is native to the western and central Mediterranean, where it was cultivated in ancient times.  

The cardoon was popular in Greek, Roman, and Persian cuisine and remained popular in medieval and early modern Europe.  It was common in the vegetable gardens of colonial America, but fell from fashion in the late nineteenth century.  Cardoons are a common vegetable in northern Africa amd often used in Algerian or Tunisian couscous. Today cardoon is considered a weed in Australia and California because of its invasive nature and adaptability to dry climates.  Although not very popular today cardoons can be found in some supermarkets and farmer's markets, usually during the winter months.  Cardoon is harvested in the winter and spring. 

My first exposure to cardoon was working in a supermarket in Florida.   The box was marked "Cardone" and all the people in the produce department thought it was such a hoot when someone would come in around the holidays and ask for "cardooni's".  The sound of it kind of reminded me of "Father Guido Sarducci" from Saturday Night Live.  Cardoon was one of those items that you were required to carry, but you would be lucky to sell half the box before you had to throw it away.

Cardoon has attracted attention recently as a possible source of biodiesel.  The oil extracted from the seeds of the cardoon is called artichoke oil and is similar to safflower and sunflower oil in composition and use.   Cardoons are used as a vegetarian source of enzymes for cheese production and are also grown as  ornamental plants for their imposing architectural appearance.   

Cardoons are only edible when cooked.  The taste has been discribed as a cross between artichoke and celery.  To cook, trim off any leaves or thorns and peel the stalks with a vegetable peeler to remove the indigestible outer fibers.  Cardoons discolor when cut so place cut pieces in cold water with lemon juice.  Cardoons can be braised, sauteed, boiled in soups and stews, or dipped in batter and deep fried.  One caveat though, depending on age they can take up to an hour to get soft and tender enough to eat.  

Choose firm and very crisp cardoons with a touch of dew on them.  Discoloration of the cut end is normal.  To store cut in half crosswise and wrapped in a wet paper towel and put in a paper or plastic bag.  Refrigerate in the crisper for one to two weeks, but no longer.  Use the top half first.  Dried out cardoon is inedible.  

So...... Eat up!    Enjoy!   I'll show you how. 

Simple but good:

1/2 bunch of cardoon trimmed of leaves, thorns, and outer fibers, cut to 3 inch pieces

lemon juice for simmering water

egg, beaten

seasoned bread crumbs

canola oil for frying

Add lemon juice to pot of boiling water.   Add cut cardoons and boil for 15 to 30 minutes.  They are done when you can easily push the ridge flat with a fork.  Allow to cool then dip the flattened cardoon in the egg and then the breadcrumbs.  Fry until golden brown.  Remove to a piece of paper towel to drain excess oil.   Enjoy while warm. 

Cranberries

 

Cranberries:

Cranberries are a group of evergreen dwarf shrubs or trailing vines.  They can be found in acidic bogs throughout the cooler regions of the northern hemisphere.  The cranberry is a glossy, scarlet red, very tart berry.  It is related to bilberries, blueberries and huckleberries.   The name cranberry derives from "craneberry" first named by early European settlers in America  who felt the expanding flower, stem, calyx, and petal resemble the neck, head and bill of a crane.  They were also called "bounceberries" because the ripe ones bounce.  Native North Americans were the first to use cranberries as a food.  Algonquian Indians called the red berries "Sassamanash" and may have introduced cranberries to starving English settlers who incorporated them into their Thanksgiving feasts. 

 

About 95% of harvested cranberries are processed into products such as juice drinks, sauce, and sweetened dried cranberries.   The remainder are sold fresh.  Usually cranberries as fruit are cooked into a compote or jelly known as cranberry sauce.  The berry is also used in baking muffins, scones, cakes, and bread.  Cranberries are normally considered too sharp to be eaten plain and raw. 

 

Cranberries are harvested in the fall when the fruit takes on its distinctive deep red color.  This is usually from September through the first part of November or from Labor Day to Halloween.   During harvesting the cranberry beds are flooded with 6 - 8 inches of water above the vines.  A harvester is driven through the beds to remove the fruit from the vines.  Harvested berries float in the water and can be corralled into the corner of the bed and conveyed or pumped from the bed.   Cranberries are important crops in Massachusetts and New Jersey and are also cultivated in Wisconsin, Oregon, Washington State, British Columbia, and Quebec.                        

 

One of the tools in my paternal grandmother's kitchen was a sieve she used to strain cranberries for cranberry sauce and also tomatoes for tomato sauce. It was a cone shaped strainer that had four legs attached to it so it could be placed over a bowl. It had a heavy wooden pestle to  crush and force through whatever was being strained.  I can see that thing in my mind like it was just a few weeks ago, but it has been many, many years ago.   One Thanksgiving as dinner was being served someone noticed there was no cranberry sauce.  We asked, "Is there any cranberry sauce?"  Grandma said, " Oh, I must have forgotten it."   No one could believe it. No cranberry sauce?  Grandma disappeared into the kitchen  and soon returned with a big smile and a big bowl of her homemade cranberry sauce.  That memory has stayed with me all these years.

 

Cranberries are an excellent source of vitamin C, a very good source of dietary fiber and manganese, and a good source of vitamins E and K.   Raw cranberries are a source of polyphenol anti-oxidants, phytochemicals under research for possible benefits to the cardiovascular system and immune system and as anti-cancer agents.  Cranberry juice contains material that might inhibit the formation of plaque that causes tooth decay.  Cranberry tannins may prevent recurring urinary tract infections in women, but there is little evidence of the efficacy of treating urinary tract infections with cranberry juice.   For the cardiovascular system and for many parts of the digestive tract (including the mouth, gums, stomach, and colon) cranberries have been shown to provide important anti-inflammatory benefits.   The phytonutrients in cranberry  are especially effective against our risk of unwanted inflammation.  In the case of our gums the anti-inflammatory properties of cranberry can help lower excessive levels of inflammation around our gums that can lead to damage of the tissues that support our teeth. 

 

Choose  fresh plump cranberries  that are deep red in color and firm to the touch.  Firmness is a primary indicator of quality.  You will find fresh cranberries usually in 12 ounce packages rather than loose.  Cranberries can be stored in the refrigerator for up to 20 days.  Before storing discard any soft, discolored, pitted, or shriveled fruit.   Spread cranberries on a cookie sheet and place in the freezer for a couple of hours.  Once frozen they can be kept for several years, but once defrosted, use immediately. 

 

So........Eat up!  Enjoy!  I'll show you how.

 

Simple but good:

Cranberry Bread:

 

2 cups flour

1 cup sugar

1  1/2 teaspoons baking powder

1 teaspoon salt

1/2 teaspoon baking soda

2 tablespoon vegetable oil

3/4 cup orange juice

1 egg well beaten

1 tablespoon grated orange zest

1 1/2 cups cranberries (fresh or frozen) coarsely chopped

1/2 cup chopped nuts

 

Pre-heat oven to 350 degrees F.  Grease a 9 by 5 inch loaf pan.

In a bowl mix together the flour, sugar, baking powder, salt, baking soda, and oil.  Stir in orange juice, egg, and orange zest.  Mix until well combined.  Fold in cranberries and nuts.  Spoon into the greased pan and bake for 1 hour or until a toothpick inserted in the center comes out clean.  Cool and remove from pan.

 

 

 

 

 

 



 





Okra

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Okra:

Okra is known in many English speaking countries as "lady's fingers".  It is a flowering plant in the mallow family related to such species as cotton, cocoa, and hibiscus.  Okra are valued for their edible green seed pods.

 

Okra is thought to be of Asian or African origins.  It was brought to the U.S. three centuries ago by African slaves.   In various Bantu languages it is called "kingombo" which eventually became "gumbo" for either the vegetable itself, or a stew based on it.   Cultivated throughout the tropical and warm temperature regions of the world, okra is among the most heat - and drought - tolerant vegetable species in the world. 

 

Okra is usually available year round in the South and from May to October in many other areas.  Okra can be found fresh, frozen, pickled , and canned.  Okra is considered a health food for its high fiber, Vitamin C, and folate content. The products of the okra  plant are mucilaginous resulting in the characteristic "goo" or slime when the seed pods are cooked; this mucilage contains a usable form of soluble fiber which is widely used to thicken stews and soups in many cultures.

 

My first experience with okra was while working in the supermarket.  At that time we packaged all the produce, mostly in the store.  Okra was one of the items we would package.  Well, we had this gal that was working with us in the produce department who was allergic to okra.  Every time we would package  okra she would take out a pair of rubber gloves, so she would not have to touch the okra.  Of all the things  we packaged that is the only thing she used the gloves for.  When we began displaying the okra loose, we just had to remember not to wet the okra.  That will turn it black.  Okra makes me think of that.  Today people where protective gloves for almost anything, especially having to do with food.

 

Okra is a rich source of dietary fiber, minerals, and vitamins; often recommended by nutritionists in cholesterol controlling and weight reduction programs.  Okra is a good source of vitamin A and  flavonoid anti-oxidants such as beta carotene, xanthin, and lutein.  It is a good source of vitamins C and K and rich in B-complex vitamins like niacin, vitamin B-6, thiamin, and pantothenic acid.   Okra contains the minerals iron, calcium, manganese, and magnesium.

 

Select young pods free of bruises, tender but not soft, and no more than four inches long.  Okra can be stored in the refrigerator unwashed in a paper bag, or wrapped in a paper towel in a perforated plastic bag for 2 - 3 days.  Okra may be frozen for up to 12 months after being blanched whole for 2 minutes.  Cooked okra can be stored (tightly covered) in the refrigerator for 3 - 4 days.

 

So..... Eat up!  Enjoy!   I'll show you how. 

 

Simple but good:

Roasted Okra:

 

18 okra pods (smaller ones are more tender)

1 tablespoon of olive oil

2 teaspoons of Kosher salt

2 teaspoons of pepper

1 wedge of lemon.

 

Preheat oven to 425 degrees F. Cover a roasting pan with tin foil.  Trim okra and slice into 1/3 inch pieces.  Arrange the okra in a single layer on the tin foil.  Drizzle on the olive oil, then sprinkle on the salt and pepper.  Stir the okra to coat with the oil, salt, and pepper.  Shake the pan to get the okra back to a single layer.  Roast in the oven for 15 - 20 minutes until the okra is just starting to turn brown on the edges.  Serve with a squeeze of fresh lemon.