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Saturday, 16 April 2016
Delicious Cruciferous Vegetables
Topic: Nutrition and food safety
Rediscover Healthy Cruciferous Vegetables
 
A new Spring has arrived and thanks to our excellent distribution of fresh vegetables around the country, we are already able to find a bounty of fresh broccoli, Brussel sprouts, cabbage, kale and cauliflower in our groceries. I even came across a great sale on gorgeous cauliflower heads. These early "cruciferous" vegetables have several health benefits. Their attributes include: high fiber for digestive support, low carbohydrate content, detoxifying and antioxidant properties which may contribute to the interest in possible anticancer effects and nutritional support with high amounts of vitamins C, K, folate, beta-carotene and trace minerals. They also are relatively high in protein. Cruciferous vegetables are a "pharmafood." But there are also some caveats, they contain enzymes that may interfere with iodine uptake (not a problem if you are using iodine supplemented salt). And,  the de-toxifying properties are good for helping to rid your body of toxins, like cancer causing aflatoxins that you don't want, but not good for some prescription drugs which may also become less bioavailable. Consult your doctor or pharmacist if you have a question about your prescription drugs. 
 
So while we would like to eat  more vegetables and these are among the best choices, unfortunately, they are not the most exciting vegetables to eat. Who doesn't get a bit tired of seeing broccoli and cauliflower florets on a tray with vegetable dip?  Even kale chips are getting old. Broccoli and cheese or Hollandaise sauce is still an OK go-to. But it is time to think a bit out of the box. 
 
Here are two suggestions to stir your own creativity:
 

Brussels sprouts and Cannellini Beans seasoned with Olive oil and lemon juice and Italian herb blend

Rough cut Brussel Sprouts- about 2 cups when cut up.Steam Brussel sprouts until just crisp-tender or you can boil in water and then drain. Don't let them get mushy.

In a large bowl, add cooked Brussel sprouts and 1 can of rinsed and drained cannellini beans.

Liberally sprinkle with dried Italian herb blend. Salt and ground pepper to taste.

Toss with lemon juice and olive oil.

Serve hot, room temperature, or refrigerate and use as a side salad. 

 


 

Unique Mashed Cauliflower
 
It looks like a yummy bowl of polenta or grits and cheese. doesn't it? I would suggest you can use this where you might have considered either one of those side dishes. Wouldn't some short ribs look nice tucked into the side of that cauliflower in a large dinner bowl? Or some grilled chicken thighs?  Yet, this is so delicious, a bowl can make its own meal--who says you can't eat vegetables for breakfast?
 
Here's how I made this quick dish:
Clean and cut up 1 large head of Cauliflower.
Boil pieces in water until tender.
Drain thoroughly and mash the cauliflower.
Add 1 can of Cream of Chicken soup which has been diluted with 1 can of water. (You can also try this with cram of celery or other).
Heat through.
Add extra seasonings: salt, ground pepper, thyme, onion powder and garlic powder to taste.
Add 4oz. shredded cheddar (optional, but it is in the above picture.)
Serve as a side or alone. Garnish with fresh parsley.
 
Honestly. this is so good you will get your elderly mother to eat her vegetables! 
 
 


Posted by Karen at 10:37 CDT
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