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Broccoli and
Cauliflower - Fall is the peak time for broccoli, cauliflower, and cabbage. They thrive in the cool weather. Other members of this family, known as cole or cruciferous, include Brussels sprouts, turnips, and kale. You may find pale, bluish-green broccoflower also at the market, a vegetable shaped like cauliflower but sweeter tasting. These vegetables are high on the list of anti-cancer foods. Try to eat them at least twice a week. Broccoli and cauliflower are good sources of vitamin C and fiber. A half-cup of cooked, chopped broccoli provides the same amount of vitamin C as ½ cup of orange juice. The dark green broccoli and kale are high in beta carotene. A half-cup serving also provides a fair amount of folate and potassium, but only 15-25 calories. Look for firm tight heads with fresh green leaves and crisp stalks. Store them in an open plastic bag in the refrigerator crisper. For best quality, use within 4 days. Raw broccoli and cauliflower are a great addition to salads and relish trays. Steam or microwave them a little to make them easier to chew. Cool them quickly in cold water to preserve their bright color. They make a festive red, white and green salad when combined with tomatoes and sliced red onion. Cook the florets until they are just tender. Cooking causes chemicals in the vegetables to break down and release various strong-smelling sulfur compounds. Longer cooking releases more of the compounds. Microwave or steam them to preserve the most nutrients. Uncover the pot for 10-15 seconds after cooking begins, to release the sulfur odors. Serve them with a sprinkle of lemon juice, slivered almonds, dill, curry, tarragon, nutmeg, or Parmesan cheese. Traditional high-fat cheese sauces add a lot of calories. They combine well with carrots and peppers for more variety of color and flavor. Stir-fry them with peppers, garlic, and ginger; serve over pasta. |
