You've probably sampled at least one of the Brassica oleracea species of vegetables
since they encompass a diverse range of edible delights. From cauliflower and
broccoli to kale and cabbage to Brussels sprouts and collards, this diversity
lends itself to tasty side dishes as well as main courses and as an added
bonus, the group is packed with nutrients. Tasty and good for you! Can't beat
that combo!
But how can so many products come from just one species
of plants? Well, they are all cultivars of the same species meaning they were
bred to maintain certain characteristics whether it's the leaves, flowers or
stalks or some combination of the three. Just look at Fido. Whether it's a
chihuahua or Rottweiler, bulldog or poodle, they all are in the species Canus lupus familiaris. Same thing for Brassica oleracea, except they're split
into seven major cultivar groups: Acephala which includes kale and collards,
Alboglabra which contains Chinese broccoli or gai lan, Botrytis which includes cauliflower, Romanesco broccoli
and broccoflower, Capitata which is cabbage, Gemmifera which is Brussels
sprouts, Gongylodes which is kohlrabi and Italica which is broccoli.
Brassica Nutrition
As a whole, the Brassica group is a good source of
Vitamins A, C and K as well as folic acid, pyridoxine, choline and manganese
along with both soluble and insoluble dietary fiber. However their specific
nutritional bonus comes from sulfur compounds namely the isothiocyanates and
sulforaphanes which have exhibited anti-cancer properties in laboratory
experiments. Researchers at the University of California, Berkeley have shown
that another compound in the Brassicas, 3,3'-diindolylmethane is a potent
immune modulator with anti-viral, anti-bacterial and anti-cancer properties.
However before you suddenly convert to an all-Brassica diet, the vegetable
group also contain goitrogens which can reduce your ability to produce active
thyroid hormones. And the last time I checked, though being cancer-free is
always good, always being lethargic with weight gain and hair loss isn't so
much of a good thing. But make sure you steam instead of boil your Brassicas as
boiling reduces the anti-cancers compounds. So enjoy Brassicas in your diet but
don't consume copious qualities simply for its anti-cancer properties. Eat them
for taste like I do.
Botrytis Anyone?
I know it sounds like something that Jabba the Hutt regularly consumes but
I'm talkin' 'bout cauliflower. And it doesn't have to be that fancy-schmancy
purple tinged cauliflower from the specialty grocery store. The simple white
head in your everyday supermarket is fine. Just make sure you trim any of the
brown or black "freckles" that appear on the florets (I'm not sure if
the plastic wrapping encourages the freckles). You can simply cut them into
bite sized pieces and steam for 3 to 4 minutes but my favorite application is
to toss the pared florets in a mixture of olive oil (citrus flavored olive oil
also works), minced garlic and salt and black pepper, spread them in a single
row on a baking sheet and roast for 20 to 25 minutes at 375-400 degrees or
until the ends start browning. Roasting brings out the inherent sweetness of
any vegetable and the garlic and citrus adds another dimension of flavors.
How About
Acephala?
About 7 years ago, I posted a column highlighting the
benefits of veggies that were primarily used as garnishes and it included a
recipe for a Kale & Mushroom Casserole that was my favorite kale
application at the time. Well the recipe does call for parboiled kale which
reduces the sulforaphanes and potential health benefits so I found a new
application that calls for raw kale. The kale is hearty enough to serve as a
side under grilled chicken or pork or it simply can be served as a side salad. Younger
kale can be served immediately after tossing with the dressing though mature
kale takes about 30 minutes before the dressing "penetrates" and
softens the leaves.
Maybe Some
Italica?
This is the cultivar that the elder President Bush
refuses to eat. I don't know why, I've always enjoyed broccoli whether it was
steamed, stir fried or pickled. Pickled? Pray tell, what is pickled broccoli?
Well, I know most broccoli applications simply call for those attractive
florets either tossed with salads or stir fries. But what do you do with those
stalks? They often need to be peeled lest you want to chew on the gnarly skin
for hours. That's why I've heard of people simply discarding the stalks in
favor of the tender florets. Waste not, want not. Simply peel the skin on tough
stalks (tender stalks don't need peeling), slice into bite sized pieces then marinate
overnight in a mixture of miso,
sugar, sake and rice wine vinegar
then rinse the next day and you have sumiso
flavored broccoli pickles. Great with beer or sake!
Or Perhaps
Gemmifera?
If I can enjoy Brussels sprouts in the 50th, your
pleasure should be multiplied 10-fold. Why? Sprouts in the 50th - though
available fresh in most supermarkets - aren't the same as you might obtain Stateside.
I've seen those huge stalks with individual sprouts still attached at the Ferry
Building Marketplace which is leagues above the bin of severed sprouts - some
already yellowing on their outer leaves - at markets in the 50th. And ixnay on
steaming these luscious mini cabbages, I found a new love while attending the
American Diabetes Association conference in San Diego last year. Fried... with
crispy bacon bits... Okay, I realize deep frying anything and adding crisp
bacon bits TOTALLY negates any potential health benefits! But like any dry
cooking, the inherent sweetness of any vegetable is magnified... then add
crispy bits (the crisp edges of each leaf) and add salty and savory bacon...
Okay, perhaps not an approach you want to consume on a regular basis so I've
adapted my own take on savory Brussels sprouts. Roasted with a hint of olive
oil and garlic then either finished with citrus infused olive oil or lemon
zest. The perfect accompaniment to any holiday feast!
Brassica, it does
a body (and palate) good!
So I encourage all of you in Nichi Bei Land to fortify
your diets with more Brassica oleracea.
Great taste, hearty enough to stand on its own or as a great savory side with
potential health benefits to boot! Makes those other standard non-nutritive
vegetables pale in comparison!
The Gochiso
Gourmet's Kale Salad
6 cups chopped baby kale
1/2 cup shredded carrots
1 cup sliced red cabbage
1/4 cup rice wine vinegar
1 & 1/2 tbsp toasted sesame oil
1 tbsp agave syrup
Fresh ground black pepper & salt to taste
Mix dressing and toss with kale, carrots and red cabbage
at least 30 minutes before serving
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