Kale

Kale:

About:

Kale (Brassica oleracea/Acephala Group) is a vegetable with green or purple leaves in which the central leaves do not form a head.   As a Brassica vegetable, it is in the family including cabbage, collards, and Brussels sprouts.  Kale is a cruciferous vegetable and in fact has been called the "queen" of the cruciferous vegetables because of its health attributes.  The leaves of the kale plant have an earthy flavor and more nutritional value for fewer calories than almost any other food.

Uses:

Kale freezes well and tastes sweeter and more flavorful after being exposed to a frost.  Tender kale greens can provide an intense addition to salads, particularly when combined with other strongly flavored ingredients as dry roasted peanuts, soy sauce, roasted almonds, red capsicum flakes, or a sesame-based dressing.  When combined with oils or lemon juice, kale's flavor is noticeably reduced.  When baked or dehydrated, kale takes on a consistency similar to that of a potato chip.  Curly kale varieties are usually preferred for chips.  The chips can be seasoned with salt or other spices. 

History:

Until the end of the Middle Ages, kale was one of the most common vegetables in all of Europe.  Like broccoli, cauliflower, and collard greens, kale a descendant of wild cabbage thought to have originated in Asia Minor and brought to Europe by 600 B.C. 

My Story:

Kale was one of the vegetables that Grandma made.  I loved it even as a kid.  My Mom didn't make it very often.  For a very long time kale was something I would only see as a garnish on platters or in restaurants.  As an adult, I rekindled my love for kale, and now I have it in the house almost all the time.   I try to have some every day.  For me it's a great example of something that is good and good for you.

Nutrition:

Kale is high in beta carotene, vitamin K, vitamin C, and rich in calcium.  Kale contains antioxidant and anti-inflammatory nutrients, much needed micronutrients, and cancer-preventive nutrients called  glucosinolates.

Health Benefits:

Kale, as do broccoli and other Brassica vegetables, contains sulforaphane (especially when chopped), a chemical with potent anti-cancer and anti diabetes properties.  Boiling decreases the level of sulforaphane, however, steaming, microwaving, or stir frying does not result in significant loss.  Kale is also a source of indole-3-carbi8nol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.  Kale has been found to contain a group of resins known as bile acid sequestrants, which are shown to lower cholesterol and decrease absorption of dietary fat. 

Season:

Kale can be found in markets throughout the year.  It is in season from the middle of winter through the beginning of spring.

Selecting and Storing:

Choose kale with firm deeply colored leaves and moist, hardy stems.  The leaves should look fresh, be not wilted, and be free from signs of browning, yellowing, and small holes. 

Store kale in an airtight plastic bag in the refrigerator for up to 5 days..  Do not wash kale until you are ready to use it.  

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

Simple but Good:

Roasted Kale Chips:

1 1/2 lb bunch of kale

1 tbs olive oil

1 tbs pumpkin seeds

1/4 tsp salt

1/4 tsp black pepper

Preheat oven to 350 degrees F.

Rinse kale and pat dry with a paper towel (it must be dry to crisp).  Remove any stems.  In a large bowel toss the kale, olive oil, and pumpkin seeds.  Rub leaves with fingers to coat with oil.  Arrange leaves on baking sheets and add salt and black pepper.  Bake for 7 - 8 minutes until crisp.  If necessary bake another 2 - 5 minutes to be sure the leaves are crisp.

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Kohlrabi

Kohlrabi:

About:

Kohlrabi, also known as German turnip or turnip cabbage, is an annual vegetable and a low stout cultivar of cabbage.  The name "kohlrabi" come from the German for cabbage turnip.  Its origin in nature is the same as that of cabbage, broccoli, cauliflower, kale, collard greens, and Brussels sprouts.  Kohlrabi may be eaten raw or cooked.  Of kohlrabi's two varieties the purple globe is sweeter and tastier than the apple green one.  Both varieties have a pale green , almost ivory, colored flesh inside.  Kohlrabi's flavor is mild and delicately sweet.  Its texture is crisp and moist.  

History:

Kohlrabi originated in northwest Europe, probably in Germany.  Charlemagne, who was emperor of the Holy Roman Empire in 800 A.D. ordered kohlrabi to be grown in lands under his reign.   Kohlrabi was in common use throughout Italy, France, and Germany from Charlemagne's time to the present.  Kohlrabi has been growing in the U.S. since 1806.

Uses:

Kohlrabi is most commonly cooked and added to soups or other recipes.  Kohlrabi root is frequently used raw in salads or slaws.    It has a texture similar to that of broccoli stem but with a flavor that is sweeter.  Kohlrabi leaves are edible and can be used interchangeably with collards and kale.  When using kohlrabi, remove the stems by pulling or cutting them off the globe.  Stems and leaves can be chopped and added in a tossed salad.  If the kohlrabi globe is small, there is no need to peel it, just remove the tough base end.  The larger globes should be peeled and the tough woody base removed before slicing or dicing.  Besides using raw kohlrabi can be cut into bite-sized pieces and steamed for 5-7 minutes, barbecued by slicing or chopping and being tossed with olive oil and salt and wrapped in tin foil and grilled for 10-12 minutes, and stir fried by dicing or chopping into bite-sized pieces and stir frying for 5-7 minutes in olive oil with garlic and salt.

My Story:

Actually, kohlrabi is not very popular in the U.S.  In the supermarket we carried it just to have variety more than because it sold.   One of the signs of fresh kohlrabi is greens that are deep green with no yellowing or wilting.  Well, the greens would not last very long on display.  We would soak them in cold water to keep them hydrated, but even then the yellowing would take over in short order.  We would then cut the leaves and stems off and put the globes in a tray and mark it at a reduced price.  Even then it was a hard sell.  I don't think we even made much money on kohlrabi.

Nutrition:

In a half cup of raw sliced kohlrabi you will find:

• low in calories (19 calories)
• high in dietary fiber (2.5 grams)
• high in potassium (245 grams)
• vitamin A (25 I.U.)
• vitamin C (43.4 mg)
•  folic acid (11.3 mcg)
• calcium (16.8 mg)

Season:

Although kohlrabi is available all year, the crop peaks in June and July.  Good supplies are available from August through October.

Selecting and Storing:

Select small kohlrabi that is smooth and unblemished and  no larger than 2 1/2 inches in diameter with the greens still attached.  The greens should be deep green all over with no yellowing.   When you get the kohlrabi home,  remove the stems and leaves and store in a plastic bag in the refrigerator for a day or two.  Refrigerate the globes in a separate bag for up to a week.

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

Kohlrabi Fritters:

1 globe kohlrabi

1 egg

3 tablespoons bread crumbs

salt and pepper to taste

oil or butter for frying

Remove any stems or leaves from kohlrabi globe.  Use a vegetable peeler to peel the globe unless it is rather small.  Slice off the woody base. 

Shred the kohlrabi into a bowl.  Add the salt, pepper, egg, and bread crumbs.  Mix well.  Heat oil or butter in a skillet and drop a small mound of the mixture into the oil.  Flatten the mound with the back of a spatula.  Turn after a few minutes.  Fry until both sides are crispy.  Serve and enjoy

                                      

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Anti-inflammatory Foods Primer

The information in this post comes mainly from research done at the University of South Carolina.



Anti-inflammatory Foods Primer

Chronic inflammation has been linked to cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's.  Carbohydrates, fat, and cholesterol are among the food components most likely to encourage inflammation.

Here are foods that cause inflammation:

• Refined carbohydrates - white bread, pastries, pasta
• French fries - and other fried foods 
• Soda - and other sugar sweetened beverages
• Red meat - burgers, steaks, processed meats
• Margarine - shortening and lard

Anti-inflammatory Foods:

Magnesium, beta-carotene, vitamins A, B6, C, D, and E, fiber, omega-3 fatty acids, flavonoids, turmeric, and tea are the strongest anti-inflammatories.

Here are foods that are anti-inflammatory:

• Chia Seeds
• Wild fish (salmon)
• Turmeric
• Ginger                         
  
                                                               
• Garlic 
• Broccoli
• Dark Leafy green (Cruciferous-spinach, kale, collards)
• Extra Virgin Olive Oil
• Grapes
• Flax seeds          
  
  
• Papaya
• Apple peel
• Blueberries
• Tea (esp. green)
• Sweet Potatoes
• Cinnamon
• Greens (spinach, kale, collards, chard)
• Asian mushrooms
• Nuts (walnuts, almonds, cashews)
• Avocado             
• Hemp seeds
• Cayene pepper                          
  
• Kelp
• Tart cherries

Full descriptions of most of these foods can be found in articles of this blog.  Just put the item in the search box in the upper left corner of the page and click to be taken to the artcle.

If you found this post helpful, please share it.

So eat up!  Enjoy!  Food can also be medicine.

Collards

Happy New Year everyone!  One of  the traditional ways you can celebrate New Year  is with collard greens.  Also add some blackeyed peas and corn bread to sop up the juice for a delicious and prosperous year.

Collards have been eaten for 2000 years  Evidence shows ancient Greeks cultivated several forms of both collards and kale.  Collard greens belong to the same species as cabbaage and broccoli. The name collard is a corrupted form of the word "coleward" which refers to the cabbage plant.  One variety of collards is the Georgia Southern. 

When I was managing a produce department for  a supermarket chain here in south, central Florida, I had a man come into our store who wanted to sell some fresh collards.  He introduced himself and Reverend James and he was a grower form south Georgia.  I walked with him out to his truck, which I recall as little more than a pick up, and it was packed to the hilt with fresh collards between layers of ice.  Well, the collards looked great and the price was right, so we bought some.   We had good luck selling them so, we bought from him whenever he came.  When I think of collards I remember Reverend James.  Growing up in New York we didn't eat collards but their close cousin kale, which I love to this day.

Collards are a good source of vitamin C and soluble fiber.  University of California at Berkley researchers discovered that collards contain a substance that is a potent modulator of the innate immune response system with potent antiviral, antibacterial, and anticancer activity. 

Look for collard greens that have firm, unwilted leaves with a deep vivid green color and no signs of yellowing or browning.  The smaller leaves tend to be more tender and have a milder flavor.  Fresh collards can be stored up to three days in the refrigerator.  Once cooked they can be frozen and kept for longer periods. Collards are typically flavored with smoked and salted meats, fatback, diced onions, vinegar, salt, and white black or red crushed pepper.

Rinse your collards well to get get rid of any dirt or grit. Strip the leaves off the stems and then roll and cut the leaves into half inch to one inch strips.  Put your seasonings and collards in a pot and cover with cold water.  Cooking times vary.  It can be anywhere from twenty minutes to an hour to even two hours.  Just check for tenderness.

Then eat up, enjoy, I'll show you how.

I invite your comments and suggestions.  You can email me at thomaseschiera@gmail.com.  Thanks!

Leeks

Leeks:

Leeks belong to the same family (Allium) as onion and garlic.  The leek, rather that forming a bulb like an onion, produces a long cylinder of bundled sheaths.  The edible portions of the leeks are the white base of the leaf (above the roots and stem base).  It's about 2/3 of the stalk.  The dark green portion, about 1/3 , is usually discarded due to its tough texture.   Leeks  are generally twelve inches long and one to two inches in diameter.  Its flavor is more delicate and sweeter than the onion. 

 Thought to be native to Central Asia leeks have been cultivated in this region and in Europe for thousands of years.  Leeks are easy to grow and tolerate standing in the field for a an extended harvest. Leek were prized by the ancient Greeks and Romans for their beneficial effect on the throat.  Roman Emperor Nero ate leeks every day to strengthen his throat.   The leek is one of the national emblems of Wales worn along with the daffodil. 

Leeks are boiled, which turns them soft with a mild taste, fried, which leaves them crunchier and preserves their taste, and eaten raw, which can be in salads, although they can sometimes be tough.   Leeks are typically chopped into slices 5 - 10 mm thick.  The slices have a tendency to fall apart though due to their layered structure.

My first exposure to leeks was in my grandpa's store.   They were usually sold as part of a package called "soup greens".   Soup greens would typically include a leek, an onion, a turnip,  a carrot, a parsnip, and a couple of sprigs of parsley.   When a customer would ask for soup greens I would need to get some help to get them together.   I always loved soup even to this very day.

Leeks along with onions and garlic have a unique combination of flavonoids and sulfur containing nutrients.  These members of the "allium" family should sit for at least five minutes after cutting and before cooking to enhance their health promoting qualities.   Leeks also contain concentrations of antioxidant polyphenols which play a direct role in protecting our blood vessels and blood cells from oxidative damage,   Leeks are an excellent source of vitamins K and A, a very good source of vitamin C, manganese, folates, vitamin B6 and iron. 

Select firm and straight leeks with dark green leaves and white necks.  Avoid leeks that are yellowed, wilted or have bulbs that have cracks and bruises.   Generally, large leeks are more fibrous.  Select those with a diameter of one to one and a half inches or less.   Leeks are available throughout the year with a greater supply from fall to early spring.   Store leeks for one to two weeks in the refrigerator unwashed and untrimmed in a plastic bag.   Leeks can be sandy.  To wash, remove the outer layer, trim the base, and make a cut in the middle of the white stalk towards the green tip leaving the bottom intact.   Rinse well under cold running water and then drain.     

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

 

Simple but good:   

Sautéed Greens

1 cup sliced leeks (about one leek)
4 cups chopped kale
1/4 cup vegetable or chicken stock
3 medium cloves of garlic, pressed
1 teaspoon lemon juice
2 tablespoons of extra virgin olive oil
Salt and black pepper to taste

Heat one tablespoon of olive oil in  skillet and sauté leeks over medium heat for about 5 minutes, add 1/4 cup of broth and kale.
Cover and simmer on low heat for about 7 - 8 minutes stirring occasionally.
Toss with pressed garlic, lemon juice, remaining olive oil and salt and pepper to taste

Foods That Help You Live Longer

Foods That Help You Live Longer:

These are Foods that are scientifically proven to help you live longer and healthier lives.  The information is from a video posted by Chiropractor Dr. Alan Mandell.

The foods listed foods are anti-inflammatory, high in antioxidants, high in fiber, and also high in Omega 3 fatty acids.  I believe you should include as many of these foods as you can in your diet for a longer and healthier life.  I have included links to posts from this blog next to most of the foods. 

1.  Leafy Greens (spinach, kale, arugula) 

https://fruitandveggiesense.blogspot.com/searchq=spinach   https://fruitandveggiesense.blogspot.com/search?q=kale

https://fruitandveggiesense.blogspot.com/search?q=arugala

2.  Extra Virgin Olive Oil

3.  Walnuts

4.  Avocados   https://fruitandveggiesense.blogspot.com/search?q=avocado

5.  Chia Seeds  https://fruitandveggiesense.blogspot.com/search?q=chia+seeds

6.  Oatmeal  https://fruitandveggiesense.blogspot.com/search?q=oatmeal

7.  Bell Peppers  https://fruitandveggiesense.blogspot.com/search?q=bell+peppers

8.  Blueberries  https://fruitandveggiesense.blogspot.com/search?q=blueberries

9.  Apples  https://fruitandveggiesense.blogspot.com/search?q=apples

10.  Hot Peppers

11.  Salmon

12.  Dark Chocolate (more than 75% cacao) https://fruitandveggiesense.blogspot.com/search?q=chocolate

13.  Coffee  https://fruitandveggiesense.blogspot.com/search?q=coffee

14.  Basil and Mint  https://fruitandveggiesense.blogspot.com/search?q=basil

                          https://fruitandveggiesense.blogspot.com/search?q=mint

15.  Green Tea  https://fruitandveggiesense.blogspot.com/search?q=green+tea

16.  Sweet Potatoes https://fruitandveggiesense.blogspot.com/search?q=sweet+potatoes

17.  Garlic  https://fruitandveggiesense.blogspot.com/search?q=garlic

18.  Yogurt  

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Cruciferous Vegetables: How Food Affects Health

Cruciferous Vegetables:

What do broccoli, cauliflower, Brussels sprouts, kale, cabbage, and bok choy have in common?   They are all cruciferous vegetables.   Cruciferous vegetables are members of the family Brassicaceae (also called Cruciferae).  The four petal flower from these vegetables resembles a cross or 'crucifer', hence the name. 

Cruciferous vegetables are non-starchy vegetables that contain dietary fiber, folate, carotenoids (including beta carotene), and Vitamin C.  Here are some of the most common cruciferous vegetables found in your supermarket or produce store:  horseradish, kale, collard greens, cabbage, Brussels sprouts, kohlrabi, broccoli, cauliflower, bok choy, rapini (broccoli rabi), Chinese cabbage, turnip roots, rutabagas, arugula, watercress, radish, daikon, and wasabi.

A review of research found that 70% of the studies found a link between cruciferous vegetables and  protection against cancer.  Cruciferous vegetables all contain phytochemicals (naturally occurring compounds that have biological significance), vitamins and minerals, and fiber that are important to your health.  Phytochemicals in cruciferous vegetables can stimulate enzymes in the body that detoxify carcinogens before they damage cells.  Cruciferous vegetables also reduce oxidative stress, the overload of harmful molecules called oxygen-free radicals.  Reducing free radicals  may reduce the risk of colon, lung, prostate, breast, and other cancers.

Health agencies recommend we eat several servings per week of cruciferous vegetables.  It is best to eat these veggies raw or only lightly steamed to retain their phytochemicals.  So,  make sure you're eating those cruciferous vegetables!  It's good for you!

Cauliflower

Cauliflower:

The cauliflower is known as the "Queen of Garden Vegetables".  The name "cauliflower" comes from the Latin "caulis", meaning "stem" or "cabbage", and "floris" meaning "flower".  Cauliflower is a "cruciferous" vegetable in the same plant family as broccoli, kale, cabbage, and collards.   It has been an important vegetable in Turkey and Italy since at least 600 B.C.

There are four major groups of cauliflower: 1.  Italian; 2. Nortwest European (developed in France); 3. Northern European (used in Europe and North America but developed in Germany); and  4. Asian (used in China and India).   There are four major colors of cauliflower:  1. White, the most commonly used; 2. Orange, which has 25 times more vitamin A than white; 3. Green, also know as "brocoflower"; and  4. Purple, which has the same antioxidants found in red cabbage and red wine.

I remember cauliflower as mostly coming to the market pre-wrapped, probably right from the field.  It was easy to handle.  Just move from box to display.  In the supermarket we used to like to package a head of cauliflower with a bunch of broccoli.  They made an attractive presentation and a nice ring at the cash register.

Cauliflower is an excellent source of vitamins C and K and a very good source of manganese and fiber.  Several studies link cauliflower to cancer prevention in the bladder, breast, colon, prostate, and ovaries.  Steaming or microwaving cauliflower preserves the anti-cancer properties better than boiling.

Cauliflower can be roasted, boiled, fried, steamed, or eaten raw.   To cut the head remove the outer leaves and cut the floret at the base where it meets the stalk.

Select clean, creamy white compact heads in which the bud clusters are not separated.  Lots of green leaves protect the head and keep it fresh.   Store uncooked heads in the refrigerator in a paper or plastic bag for up to a week.

So, eat up!   Enjoy!  I'll show you how.

Simple but Good:

Roasted Cauliflower

1 head of cauliflower
2-3 cloves of garlic, minced
lemon juice from half a lemon
olive oil
coarse salt and freshly ground black pepper
Parmesan cheese

Pre-heat oven to 400 degrees F.  Cut cauliflower into florets and put in a single layer into a baking dish.  Toss in garlic.  Sprinkle with lemon juice and drizzle olive oil over the florets.   Sprinkle with coarse salt and pepper.

Place in 400 degree F oven for 25-30 minutes or until tops are slightly brown.  Test with fork for desired tenderness.  Remove from oven and generously sprinkle with Parmesan cheese.

Fall Fruits and Vegetablesfa

Fall Fruits and Vegetables:

 Buy fresh fruits and vegetables in season for best quality and price.

 What to look for:

Here are the vegetables that are fresh in season during the fall:

Acorn Squash                                                   Endive
Arugula                                                            Hot Peppers
Belgian Endive                                                Jerusalem Artichokes
Broccoli                                                           Jicama
Brussels Sprouts                                              Kale
Butter (Bibb) Lettuce                                      Kohlrabi
Buttercup Squash                                            Pumpkin
Butternut Squash                                             Radicchio
Cauliflower                                                      Sweet Potatoes
Daikon Radish                                                 Swiss Chard
                                                                         Winter Squash

Here are the fruits that are fresh in season during the fall:

Asian Pears                                                       Kumquats

Cape Gooseberries                                            Passion Fruit

Cranberries                                                        Pears

Grapes                                                               Pomegranite

Huckleberries                                                    Quince

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

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Brussels Sprouts Revisited

Brussels Sprouts Revisited:

About:

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. 

History:

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.  

My Story:

What I remember about Brussels Sprouts in the supermarkets is they most often were packaged in one pound cup covered with cellophane.  After a time the outer leaves of the Brussels Sprouts would  begin to turn black.  We would open up the package and trim off the butt end the the dark leaves and re-package them for sale usually at a lower price. 

Health Benefits:

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. 

Uses:

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. 

Season:

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.  

Selecting and Storing:

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.

Cooking:

 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. 

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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. 

 

Cauliflower Revisited

Cauliflower Revisited:

About

The cauliflower (Brassica oleraceae) with several other vegetables is in the family Brassicaceae. It is known as the "Queen of Garden Vegetables".  The name "cauliflower" comes from the Latin "caulis", meaning "stem" or "cabbage", and "floris" meaning "flower".  Cauliflower is a "cruciferous" vegetable in the same plant family as broccoli, kale, cabbage, and collards.  

History:

 The oldest record of cauliflower dates back to the 6th century B.C.  It has been an important vegetable in Turkey and Italy since at least 600 B.C.  Pliny wrote about it in the 2nd century, 3 varieties were described in Spain as being introduced from Syria where it had been for more than 1,000 years.  It was introduced in France from Genoa in the 16th century. 

My Story:

I remember cauliflower as mostly coming to the market pre-wrapped, probably right from the field.  It was easy to handle.  Just move from box to display.  In the supermarket we used to like to package a head of cauliflower with a bunch of broccoli.  They made an attractive presentation and a nice ring at the cash register.

Types and Colors:

There are four major groups of cauliflower: 

1.  Italian; 

2. Northwest European (developed in France); 

3. Northern European (used in Europe and North America but developed in Germany); and  

4. Asian (used in China and India).   

There are four major colors of cauliflower:  

1. White, the most commonly used; 

2. Orange, which has 25 times more vitamin A than white; 

3. Green, also know as "brocoflower"; and  

4. Purple, which has the same antioxidants found in red cabbage and red wine.

Nutrition:

Cauliflower is low in fat, low in carbohydrates, but high in dietary fiber, folate, water, vitamin C, vitamin K and manganese.  

Health Benefits:

 Cauliflower contains several phytochemicals common in the cabbage family that may be beneficial to health.   Several studies link cauliflower to cancer prevention in the bladder, breast, colon, prostate, and ovaries.  Steaming, stir frying or microwaving cauliflower preserves the anti-cancer properties better than boiling.

Uses:

Cauliflower can be roasted, boiled, fried, steamed, or eaten raw.   To cut the head remove the outer leaves and cut the floret at the base where it meets the stalk.

Selecting and Storing:

Select clean, creamy white compact heads in which the bud clusters are not separated.  Lots of green leaves protect the head and keep it fresh.   Store uncooked heads in the refrigerator in a paper or plastic bag for up to a week.

So, eat up!   Enjoy!  I'll show you how.

Simple but Good:

Roasted Cauliflower

1 head of cauliflower
2-3 cloves of garlic, minced
lemon juice from half a lemon
olive oil
coarse salt and freshly ground black pepper
Parmesan cheese

Pre-heat oven to 400 degrees F.  Cut cauliflower into florets and put in a single layer into a baking dish.  Toss in garlic.  Sprinkle with lemon juice and drizzle olive oil over the florets.   Sprinkle with coarse salt and pepper.

Place in 400 degree F oven for 25-30 minutes or until tops are slightly brown.  Test with fork for desired tenderness.  Remove from oven and generously sprinkle with Parmesan cheese.

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Swiss Chard

Swiss Chard:

About:

Swiss Chard (Beta vulgaris) is a leafy green vegetable often used in Mediterranean cooking.  Swiss chard is much more popular in Europe than the U.S.   It is grown in every European country as well as parts of Asia, Africa, and South America, and to a lesser extent in North America.  In some cultivars the leaf stalks are large and often prepared separately from the leaf blade.  The shiny, ribbed leaves can be green or reddish in color, the leaf stalks  vary in color usually white, yellow or red.   Swiss chard is in the same family as beets and spinach.  It has been bred to have highly nutritious leaves and is considered one of the most healthful vegetables available.  

Common Names:

• Swiss chard
• silverbeet
• perpetual spinach
• spinach beet
• crab beet 
• bright lights
• seakale beet
• mangold

History:

Swiss chard is not native to Switzerland.  The first varieties of chard have been traced back to Sicily.   The Greek philosopher Aristotle wrote about chard in the 4th century B.C.  Both the Greeks and later the Romans prized chard for its medicinal properties. 

My Story:

Swiss chard was not something we had very often growing up.  It was something you might get occasionally at Grandma's.  Of course I had heard of it and so I knew the name.  It was not until I was at the supermarket that I dealt more with Swiss chard.  It was mainly trying to keep it fresh looking by trimming a slice off the stalks and soaking the bunch in cold water to rehydrate and freshen it.  In honesty it was not a very good seller but something we kept for the sake of variety.

Uses:

Fresh young chard can be used raw in salads.  Mature chard leaves and stalks are typically cooked or sauteed; their bitterness fades with cooking leaving a refined flavor which is more delicate than that of spinach.   Along with kale, mustard greens, and collard greens  Swiss chard is one of several leafy green vegetables referred to as "greens". 

Nutrition:

Swiss chard is high in vitamins A, K, and C.  It is rich in minerals including calcium and magnesium, dietary fiber, and protein.  

Health Benefits:

Many studies have shown that Swiss chard has unique benefits for blood sugar regulation.  Swiss chard offers an outstanding variety of conventional antioxidants.  Equally outstanding are chard's phytonutritional antioxidants which also act as anti-inflammatory agents.   With a very good supply of calcium and an excellent supply of magnesium and vitamin K chard provides excellent bone support. 

Season:

Swiss chard is available from April to December.    The peak season is June through August.

Selecting and Storing:

Choose chard that is held in a refrigerated display with leaves that are vivid green and do not show any signs of yellowing or browning.   Leaves should not be wilted or have tiny holes.  The stalks should look crisp and be unblemished.  

Don not wash Swiss chard before storing as water encourages spoilage.  Place chard in a plastic storage bag and wrap the bag tightly around the chard, squeezing out as much air as possible.  Place in the refrigerator where it will keep fresh up to 5 days.  

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

Simple but Good:

Sauteed Swiss Chard with Onions 

2 large bunches of Swiss chard

2 tablespoons olive oil

2 tablespoons unsalted butter

2 medium onions cut in half lengthwise and thinly sliced 

2 cloves garlic finely chopped

salt and pepper

Cut stems and center ribs from chard leaves discarding any tough portions.  Cut stems and ribs crosswise into 2 pieces.  Stack chard leaves and roll up lengthwise.  Cut cylinders crosswise make 1 inch wide strips.  Heat oil and butter in a large heavy pot until foam subsides, then cook onion and garlic with 1/2 tsp salt and 1/4 tsp pepper covered stirring occasionally until onion begins to soften (about 8 minutes).  Add chard stems and ribs, 1/2 tsp salt and 1/4 tsp pepper.  Cook covered until stems are just tender (about 10 minutes).  Add chard leaves in batches stirring until wilted before adding next batch and cook covered stirring occasionally until tender(4 to 6 minutes). Transfer with a slotted spoon to serving dish. 

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