Kitchen Stewardship

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We’re going to learn about a family of vegetables this week called the cruciferous vegetables.  That’s not a word you need to remember, but it does sound kind of nifty.  Cruciferous.  Cruciferous.  (Say it three times fast!)  Now we feel like we’re in the Princess Bride Movie…

Two Super Foods in this family are broccoli and kale.  Cabbage and cauliflower make it on the Honorable Mention list.

Here’s the need-to-know quick scan version:

1. These veggies are actually better for you cooked than raw.
2. Cut 5-10 minutes before cooking to optimize cancer-fighting agents.
3. Lightly steaming is best.
4. Organic options = more phytonutrients (the good stuff) and especially important for kale as nitrites concentrate in the green leaves

Read on for the great nutritive value and health benefits of all cruciferous vegetables:

• Detoxify (increase the liver’s ability to neutralize potentially toxic substances)
• Reduce free radical damage
• Can prevent cancers, especially bladder and prostate
• Good for heart health
• Prevents eye degeneration
• Healthy skin and immune system

And for each vegetable’s shining moment:

Broccoli

Star Quality
More Vitamin C than oranges!  Good source of fiber, plant omega 3s.  High in folic acid, of particular importance for pregnant women.

Select, Store, Serve

• Tight bud clusters, firm stem (not limp), rich green color.  Pass on broccoli with yellow or brown.
• Cut 5 minutes before cooking to optimize cancer-preventive compounds (seriously, who knew that??)
• Steam no more than 5 minutes.
• Serve with tomatoes and fat/oil/butter to receive the greatest benefits

Kale

Star Quality
Super high Vitamin K and A (think eyes!), great Vitamin C source.  Almost 10% DV of calcium in one cup.  Protection against ovarian cancer.

Select, Store, Serve

Kale is a dark green, leafy vegetable, by the way, for those of you who (like me a few years ago) have never heard of it.  You can find it in the bulk lettuce section in a grocery store.  In general, the darker the green, the more nutrients a veggie will have.

• “Curly kale” is the standard kale, dark green and…well…curly. Look for firm leaves and stems.  Smaller leaves are more tender and milder in flavor.
• Wrap in damp paper towel in a plastic bag in the fridge, unwashed.
• Can store a few days, the longer in the fridge, the more bitter it will become.
• Cooking kale is a good idea (see below for more details).  Lightly steam or use in soups or casseroles.

Cauliflower (Honorable Mention)

Star Quality
Excellent source of Vitamin C (90% DV), almost 15% DV of folate/folic acid and fiber.

Select, Store, Serve

• Clean white heads, no brown spots or flowers blooming
• Store in paper or plastic bag in fridge up to a week
• If you pre-cut florets, eat within two days to preserve freshness

Cabbage (Honorable Mention)

Star Quality
Great source of Vitamin K (almost 100% DV) and 50% DV of Vitamin C.  Good source of fiber.  Huge breast cancer fighter.  Red cabbage fights Alzheimer’s.

Select, Store, Serve

• Dense, firm heads; avoid buying pre-cut cabbage
• Whole head in a plastic bag in the fridge; can keep for 2 weeks
• If storing partial head, wrap tightly in plastic wrap.  Vitamin C is being destroyed every minute it sits…

I always thought cabbage was a nothing food like iceberg lettuce, just because they looked similar to me.  Because of that, I’ve only bought one in my whole life, just last month while doing research for the site!  They’re incredibly cheap around St. Patrick’s Day, so I encourage you to commit to buying at least one a year and figuring out what to do with it.  I used this recipe for cabbage pockets, with this bread recipe in my bread machine.  They were delicious and not very difficult to make!  It only took half the head of cabbage, so I created a soup with the other half.  I’m going to make you wait in suspense for the other super food in the soup before I share that recipe though!

Added Bonus:  The antioxidant effect of cauliflower and cabbage lasts for 3 to 4 days after eating the vegetable!  (source)

What are Goitrogens and Oxalates?  And Why do I Care?

Goitrogens and oxalates (oxalic acid) are both natural substances found in some plant foods.  Goitrogens interfere with thyroid function.  They are found in kale, broccoli, and cabbage.  “When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating kale [and spinach].” (source)  Nourishing Traditions says that oxalic acid blocks calcium and iron absorption and irritates the digestive tract.

The Good News!

Cooking (i.e. lightly steaming or sautéing in butter and olive oil) destroys or neutralizes both goitrogens and oxalates.  So you don’t really need to remember their names or how they might hurt you.  Just remember to eat this family cooked most of the time. Occasional raw broccoli or cauliflower isn’t going to hurt you though, unless you have a thyroid or kidney/gallbladder issue.  If that’s you, you may want to avoid these food altogether to be safe.  Don’t save the cooking water from kale; the oxalic acid is in there.

Sources:  1 2 3 4 5 6 7

Click here for the related Monday Mission.

Related Recipe Connections:
For the Love of Broccoli
Try this Cauliflower Trick instead of Mashed Potatoes
Green Smoothies with Kale

Other Super Food Health Benefits:

• Chicken Stock/Broth
• Beans/Legumes
• Yogurt
• Eggs
• Tomatoes

Hungry for more? Related posts:

1. Food for Thought: Spinach, the Ultimate Super Food’s Health Benefits
2. Food for Thought: Super Orange Veggies
3. Food for Thought: Super Fruits
4. Monday Mission: No Nukes for Cruciferous Vegetables
5. Just a Morsel of Food for Thought: Super Nuts Walnuts and Almonds