Get To Know These Nutritional Powerhouses!

Besides well known broccoli and familiar cauliflower and Brussels sprouts, there are dozens of cruciferous relatives that many diners ignore. From Red Russian kale to black
cabbage, from humble kohlrabi to hip arugula, the health-promoting crucifer family encompasses a huge, varied and likable collection of offspring. Skeptics who encounter them in an appealing recipe often embrace them, and devotees claim they are among the best kept secrets of the food world.

Crucifers are also known as "brassica." Regardless of what we call them, the members of this extended family are especially nutritious. They contain various protective substances such as sulphoro-phane, a compound that helps mobilize the body's natural cancer-fighting resources and reduce risk of developing cancer.

The green leafy crucifers are also excellent sources of the protective anti-oxidant
vitamins A and C, as well as considerable calcium and folate. They frequently have
little resemblance to each other. For instance, delicate green watercress leaves, sturdy yellowish rutabaga roots, white stalks of bok choy with light green tops, bright red radishes and deep purple cabbages, are all kinfolk.

Cruciferous vegetables, named for their cross-shaped (crucifer) flower petals, play
a significant role in cancer prevention, researchers say. Phytochemicals in these vegetables stimulate the production of enzymes that apparently can neutralize
cancer-causing chemicals in the body before they do damage.

Studies suggest that crucifers are particularly effective against colon cancer but also protect against cancers of the skin, breast, stomach, bladder, liver and lung, says Elizabeth Jeffery, associate professor of nutritional toxicology at the University of Illinois.

Crucifer		Comment	Uses
	Arugula	spicy, slightly bitter	salad and sandwich addition
	Bok Choy	refreshing, moist, crisp	raw in salad, to dip; to stir fry
	Broccoli	peel stalks, separated floret tops	raw with dips, steamed, marinated in salads; stir-fry; soups
	Brussel Sprouts	strong flavor	boiled, marinated or creamed
	Cabbage, green	good keeper in the fridge	soups, stews, slaw, cabbage rolls
	Cabbage, red	sweeter than green heads	raw munchie, braised, stewed, slaw
	Cabbage, Savoy	beautiful!	leaves make attractive filled rolls; nice texture minced in salads
	Cabbage, Nappa	delicate, sweet flavor, tender	shredded in slaws, sandwiches; cabbage rolls
	Cauliflower	use core, florets and greens	raw snack; steamed, creamy soups
	Collard Greens	sweet, delicate	steamed; added to stews; serve with black-eyed peas
	Kale	curly or flat rich, full flavor	diced stems and minced leaves great in salad; steamed, braised; in soups; mashed with potatoes
	Kohlrabi	dense, crisp bulb	good snack slices; grated in slaw; steam chunks
	Mustard Greens	peppery!	minced in salad; steamed; in stews and soups
	Radishes, red, white	mild to hot	snacks, salads; cooked in soups
	Rutabaga	nutritious, hearty flavor	raw snack slices; grated in slaws; chunked in soups; mashed
	Turnip roots	mild flavor	see rutabaga uses
	Turnip Greens	choose young tops	steamed, tossed with vinegar
	Watercress	peppery raw; mild cooked	add raw leaves to salads, sandwiches, very good in soups

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Baked Sweet Root Combo

Combine 1 cup each of 1-1/2 inch chunks:
- rutabagas
- turnips
- carrots
- parsnips
- any other peeled roots

Place in lightly oiled non-stick casserole, partially covered with apple cider (or half water). Add light sprinkle of allspice and cinnamon (or freshly grated ginger root), and bake in pre-heated oven at 350 degrees until tender, usually 30 - 45 minutes. Sweet potatoes or yams substitute beautifully for carrots - experiment!

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Sesame Broccoli

1 Tablespoon soy sauce
1 Tablespoon sesame oil
1/4 cup dry vermouth or sake
2 teaspoons honey
2 heads broccoli, cut into flowerets
1 Tablespoon sesame seeds, toasted

Combine soy sauce, sesame oil, wine, and honey in a bowl. Set aside. Steam broccoli until tender. Toss broccoli and dressing together. Sprinkle sesame seeds over
broccoli and serve.

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Super Simple Sweet Slaw

Basic Slaw:
3 cups shredded cabbage
1 cup finely grated carrots
1 medium orange, peeled, seeded, diced

Basic Dressing:
1/2 cup non-fat yogurt
1/4 cup low-fat mayonnaise (optional)
1/4 cup frozen apple juice concentrate

Whisk dressing ingredients together and toss with vegetables and fruit.

Slaw Variations:
Grated or diced cabbage-family vegetables, for example 3/4 cup shredded Nappa
cabbage, 1/2 cup peeled, grated stalks of broccoli, 1/2 cup chopped arugula leaves, 1/2 cup finely minced raw curly kale, 1/4 cup grated rutabaga, 1/4 cup finely minced mustard greens.

Or: 1 cup shredded Savoy cabbage, 1/2 cup minced watercress, 1/2 cup grated red
cabbage, Try peeled, grated raw pumpkin
or winter squash in place of carrots

Non-dairy dressing: use 1 cup silken soft tofu in blender (with or without mayonnaise), plus 1 Tablespoon lemon juice and 1/4 cup concentrated apple juice or 1 to 2 Tablespoons honey, agave nectar, or other sweetener.

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