Brassicas Nutritional value Brassicas are eaten all around the world, notably in Italy and Africa, and include kale, cabbage, Brussels sprouts, mustard greens and also broccoli (see Nutrition, 20 May 2004). Rich in calcium and vitamins A, B, C, E and K, brassicas also contain extra compounds not found elsewhere, called mustard oils. These oils 'switch on' detoxifying enzymes which enable us to excrete toxins before they harm us. They can also stop the proliferation of pre-cancerous cells and even kill them. They are essential to health and should be eaten two to three times a week. Deeper colours are the most beneficial. Using green leafy vegetables Light cooking helps release nutrients. Slice all greens at the last moment to prevent vitamin C loss, then throw into fast-boiling water. Cook briefly and serve at once or they'll spoil and start producing sulphur, which smells and tastes dreadful.
Brassicas Nutritional value Brassicas are eaten all around the world, notably in Italy and Africa, and include kale, cabbage, Brussels sprouts, mustard greens and also broccoli (see Nutrition, 20 May 2004). Rich in calcium and vitamins A, B, C, E and K, brassicas also contain extra compounds not found elsewhere, called mustard oils. These oils 'switch on' detoxifying enzymes which enable us to excrete toxins before they harm us. They can also stop the proliferation of pre-cancerous cells and even kill them. They are essential to health and should be eaten two to three times a week. Deeper colours are the most beneficial.
Using green leafy vegetables Light cooking helps release nutrients. Slice all greens at the last moment to prevent vitamin C loss, then throw into fast-boiling water. Cook briefly and serve at once or they'll spoil and start producing sulphur, which smells and tastes dreadful.
* Bubble and squeak: roughly mash cooked sprouts, Brussels tops or cabbage; mix with mashed potato. Shape into patties and brown in bacon fat or olive oil. Eat with sausages or bacon.
* Green puree: Toss any cooked greens in real butter, black pepper and lemon juice. Puree, then mix into a little mashed potato.
* Red cabbage: Finely shred a 1-kilo cabbage, discarding the ribs; thinly slice a red onion and three apples. Toss all in bacon fat or olive oil for ten minutes. Barely cover with water, put on the lid and simmer to soft, for 20-25 minutes. In a small saucepan, mix 2 heaped tblsp brown flour, 2 tblsp brown sugar and 4 tblsp wine vinegar, then add the water from the cooked cabbage. Cook, stirring, until thickened. Add a little pepper, salt, nutmeg and grated orange rind, then mix into the cabbage. Serve with sausages and roast potatoes.
