Cooking corner: Cruciferous vegetables and health

Helen Taylor Smith

guest columnist

Much research has been done and is still ongoing on the value of eating cruciferous vegetables for better health, especially in fighting cancers.

Cruciferous vegetables that are all part of the cabbage family include broccoli, brussel sprouts, cauliflower, kale, cabbage and bok choy.

These are all nutrient-rich super foods.

We have all heard or read that we need to eat several servings of vegetables per week for better health. Cruciferous vegetables are at the top of the list.

One reason is because all the vitamins they contain, such as vitamin C, folate, minerals, fiber, antioxidants, flavonoids and phytochemicals. Research has shown that sulforaphane, a phytochemical, can stimulate enzymes in the body to detoxify carcinogens before they damage cells, which is where trouble begins.

This helps to prevent normal cells from turning to cancer cells. Cruciferous vegetables are the only ones that contain the nutrient isothiocyanates, and they have been acknowledged to help decrease lung cancer; even nonsmokers can benefit from having been exposed to secondhand smoke.

An overload of harmful molecules, called oxygen-free radicals, is generated by the body in the form of oxidative stress. Cruciferous vegetables can help to reduce the risk of this type of free radicals, which can also help to reduce the risk of colon, lung, prostate, breast and various other cancers.

These vegetables also work to reduce homocysteine levels, and that can cut the risk of cardiovascular disease.

To retain the most phytochemicals that give cruciferous vegetables their special edge in protecting our health, it is best to eat them either raw or lightly steamed.

To help get your serving of these healthy vegetables, try the following recipe. If you are not used to eating much fiber, eat a smaller serving. It is great in helping one clean out their system, and that, too, is healthful.

Cabbage and romaine salad

Cruciferous vegetables are very healthy. Here is a recipe for a salad that combines three different cabbages with romaine, tossed with a spicy dressing that is quick and simple.

Buy a commercial brand of Caesar dressing without chemicals or preservatives and a jar of organic chipotle salsa to save time. Check the natural foods sections of your local markets.

INGREDIENTS

2 cups green cabbage

2 cups nappa cabbage

1 cup purple cabbage

3 cups romaine

1 cup Caesar dressing

1/3 to 1/2 cup chipotle salsa

Grilled chicken breast — optional

Croutons — optional

TECHNIQUE

Cut the cabbages in half and wash each one by getting your hands wet. Using a drop of dye-free soap, work up a slight lather. Wash the outside and cut the side of the vegetables, rinsing thoroughly; let drain on paper towels or in a colander.

Cut the bottom off the romaine and discard the outer leaves, then wash in the same manner as the cabbages. Thinly slice and chop all the vegetables and place into a paper towel-lined large bowl (at least 6 quarts).

Cover with a paper towel and refrigerate until it’s ready to serve. In 1 quart bowl, pour the Caesar dressing and stir in the chipotle salsa, stirring to blend. Cover and refrigerate.

If using chicken, grill and cut into thin slices. The chicken can be done ahead, then cooled and refrigerated until ready to serve.

At serving time, remove the paper towels from under the greens, add the dressing and toss thoroughly. If using chicken, add to the salad or put slices on top of each serving.

Yield — Four servings

Reach Healthy Cook Helen Smith at thecook@thehealthycook.com.