Cruciferous Vegetables
Cruciferous vegetables are members of the cabbage family and should be a regular part of just about everyone's diet. Cruciferous veggies include kale and turnip greens, cabbage, cauliflower, broccoli, Brussels sprouts, and kohlrabi. Scientists have found strong evidence that this family of vegetables may actually be a powerful preventive to cancer. One Swedish study found a 24 percent reduction of breast cancer in the group that ate one serving of a cruciferous vegetable daily, compared to the group that ate one serving every ten days. Chemicals in these vegetables alter the metabolism of estrogen.
Consumption of cruciferous vegetables has also been linked to lowering the risks of both stomach and colon cancers. It is recommended that you eat dark green, leafy at least three times a week and cruciferous vegetables one - two times per week for maximum benefits. These foods are high in vitamin K, which promotes blood clotting. If you are taking an anti-coagulant drug, be sure to check with your doctor before consuming these vegetables or supplements that are derived from them.
Here are a few tips to help when you are cooking up the crucifers.
Broccoli
Choose tight heads when shopping.
Wash before using; then cut off the bottom of the stems. Trim as necessary.
This is an easy vegetable to cook in the microwave. After washing, cut as the stalk as desired, place in a dish and cover with plastic wrap, leaving one edge open to vent. Microwave on high for 2 minutes. The broccoli will be tender and the bright color will be preserved.
Best buy in season: February, March, April, July, August, September, October and November.
Cabbage
Look for firm heads that have good color.
Remove damaged outside leaves, then wash. Never shred or slice the cabbage until your are ready to cook it. Exposing the surfaces to air destroys the vitamin C.
Cook green cabbage just until wilted. Use only a small amount of water, and steam it on low heat. Red cabbage takes about 50 minutes of simmering to tenderize.
Best buy in season: March
Brussels Sprouts
Look for tight heads. Remove loose outside leaves before cooking, then wash.
Cook for 6 - 8 minutes over low heat. This vegetable contains sulfur compounds and can become bitter if overcooked.
Best buy in season: October and November
Cauliflower
Choose and prepare like broccoli.
Best buy in season: September, October and November
Kohlrabi
The bulbs should be 3 inches or smaller and should be stored no more than a few days before using.
Wash and peel the base before using. Raw kohlrabi can eaten as a snack or used as a substitute for bamboo shoots. The leaves can be cooked like spinach.
Turnip Greens and Kale
The easiest way to wash these greens is by filling your clean kitchen sink with water. Place the greens in the water and swish around, then remove and drain. Let out the water; if there is dirt or sand in the sink. Rinse it out; then repeat to be sure all the dirt is washed from the leaves.
Break off the woody stems of the leaves and remove large woody midribs.
Place in a large pot in about 1 cup of salted water. Bring to a boil; then lower the heat to a simmer.
These greens will greatly reduce in volume when cooked and take about an hour to become tender. If the smell during cooking is offensive, place an unshelled walnut or pecan in the water. This helps to absorb the sulfurous compounds.
