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FOOD OF THE WEEK
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A Little Cabbage Wannabe!
 
In our part of the world these little round globes of health are being picked from home gardens but not for much longer.
 
I love these little green cabbage wannabe's, but in studying them and what they contained I discovered how we benefit from them and there are some really good benefits
 
Named after the capital of Belgium - Brussel Sprouts - where they are believed to have first been cultivated.
 
The perfect miniature versions of the cabbage, Brussels sprouts are available year round in grocery stores. They are, however, at their best from autumn through early spring when they are at the peak of their growing season.
 
Brussels sprouts are members of the Brassica (cruciferous) family and therefore kin to broccoli as well as cabbage. They grow in bunches of 20 to 40 on the stem of a plant that grows from two to three feet tall.
 
Sprouts manage to pack a whollop with folate, beta carotene along with vitamins E, A, B5, B3, B 12, B6, B1, K, tryptophan. Then the minerals present are potassium, phosphorus, iron, manganese, copper, calcium but that's still not all there are omega 3 fatty acids and all this in that little green miniature cabbage wannabe. Healthy eating at it's best
 
Plant phytochemicals found in Brussels sprouts spur on the activity of the bodys natural defense systems to protect against disease, including cancer. Scientists have found that sulforaphane, a potent phytonutrient found in Brussel sprouts and other brassica vegetables, boosts the body's detoxification enzymes, potentially by altering gene expression, thus helping to clear potentially carcinogenic substances more quickly. Additionally, researchers in the Netherlands investigated the effect of a diet high in Brussels sprouts on DNA damage. They compared two groups of healthy male volunteers. Five men ate a diet that included 300 g (about 10 ounces) of cooked Brussels sprouts daily, while the other five men ate a diet free of cruciferous vegetables. After three weeks, the group that ate Brussels sprouts had 28% decrease in measured DNA damage. Reduced DNA damage may very well translate to a reduced risk of cancer since mutations in DNA allow cancer cells to develop.
 
When brussels and other cruciferous vegetables are cut, chewed or digested, a sulfur-containing compound called sinigrin is brought into contact with the enzyme myrosinase, resulting in the release of glucose and breakdown products, including highly reactive compounds called isothiocyanates. Isothiocyanates are not only potent inducers of the livers Phase II enzymes, which detoxify carcinogens, but research conducted at the Institute for Food Research in the U.K. shows one of these compounds, allylisothicyanate, also inhibits cell division and stimulates programmed cell death in human tumor cells. A very good thing!
 
Brussels sprouts are an excellent source of vitamin C, the body's primary water-soluble antioxidant. Vitamin C supports immune function and the manufacture of collagen, a protein that forms the ground substance of body structures including the skin, connective tissue, cartilage, and tendons. A large study conducted on nearly 20,000 men and women in England found that people with the highest vitamin C levels had half the risk of dying from heart disease, stroke or cancer. Risk of dying from heart disease was reduced by 71% in men and 59% for women in the group with the highest vitamin C levels.
 
How to Select and Store
 
Brussels sprouts should be firm, compact and vivid green. No yellowed or wilted leaves and should not be puffy or soft in texture. If Brussels sprouts are sold individually, choose those of equal size to ensure that they will cook evenly. Keep unwashed and untrimmed Brussels sprouts in the vegetable compartment of the refrigerator, in a perforated plastic bag, for three to four days. If you want to freeze Brussels sprouts, blanch them first for between three to five minutes. They will keep in the freezer for up to one year. If kept at room temperature, their leaves will turn yellow quickly.
 
Cleaning Fresh Brussels;

Before washing Brussels sprouts, remove stems and any yellow or discolored leaves. Wash them well under running water or soak them in a bowl of water to remove any insects that may reside in the inner leaves.
 
Brussels sprouts are usually cooked whole. Cut an X in the bottom of the stem before cooking to allow the heat to permeate throughout all of the leaves and better ensure an even texture.
 
While Brussels sprouts are usually served as a side dish, warm, they also make a nice addition to cold salads.
 
Our favorite ways of eating brussel sprouts are;
Braised or steamed with salt and pepper. Or toss quartered cooked Brussels sprouts with sliced red onions, walnuts, black olive slices and your favorite mild tasting cheese such as a goat cheese or feta. Toss with olive oil and balsamic vinegar for an exceptionally healthy, delicious side dish. My mouth is watering and I know what I shall have for lunch today!
 
My reasons for loving these little cabbages are very good reasons!
Lena

PS: Sadly food alone can yield all the necessary healthy nutrients, as they did in centuries past, so we can't rely totally on our food intake, because of the lack of nutrients in our soils and the pollutants added in the form of air pollution, pesticides and fertilizers. Read the 1936 Report Click Here to understand why and how today is worse than most never think about!

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 HEALTH TODAY
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