YOU’LL BE “CRUCIFER-IED” FOR EATING THESE FOODS!

“I can’t stand cabbage but I only have to eat it once a year, on St. Patrick’s Day.”

Cabbage gets a bad rap because it’s so often boiled with corned beef. While corned beef needs to be boiled for a long time, cabbage just loses flavor the longer past al dente it cooks. If your only other exposure to cabbage is that poorly made deli-style coleslaw the above sentiment is justified, as it would be for most veggies eaten that way.

If St. Patrick’s Day is the only time you ever eat cabbage (save perhaps for the mayonnaise-laden coleslaw at the deli or maybe some super-salty sauerkraut on a hot dog) then it might be worth another look at this incredible food.

Not a cabbage fan?

No big.  Mother Nature provides many ways “up the mountain”. Cabbage is just one in a family of “cruciferous” vegetables, which research has shown to have cancer-fighting compounds called “glucosinolates”. These are the sulphur compounds that give the veggies much of their distinct taste and “aroma” but these veggies are loaded with other antioxidants, as well as vitamins and minerals. There are lots of delicious options to cabbage:

• Broccoli                                   • Collard greens
• Brussels sprouts                    • Mustard greens
• Bok choy                                 • Radishes
• Cauliflower                             • Turnips/turnip greens
• Chinese & napa cabbages    • Watercress

How tastes change

Never in my wildest days did I ever think Brussels sprouts (also a “cruciferous” veggie) would be an “in” food. Ditto kale. Indeed, kale got so “in” it’s now almost out (but the nutrition stays). Of course, like cabbage, if you’ve always associated Brussels sprouts with boiled-to-death soggy spheres, you’ll hate them. Tossed with olive oil and roasted however, maybe with some walnuts or pine nuts at the end, makes them a whole other ball game. Even better for kids, sliced or “shaved” disguises them completely and turns them into a great stir-fry with onions and any other veggie.

All those great healthy compounds in cruciferous veggies are also a source of flavor. They just need some herbs and spices to complement them. Stir-fries have done wonders to awaken people to the flavor of cruciferous veggies.  Here’s my recipe for my fool-proof “Quick, Colorful, Cruciferous Stir-Fry Medley”.  Delicious, fast, and super-healthy.

Roasting cruciferous veggies, like Brussels sprouts, cauliflower, and broccoli makes them almost irresistible, and they take added herbs and spices like garlic, oregano, and cardamom very nicely. Of course, there’s always my go-to addition, grated parmesan or pecorino. Even just a teaspoon amps up the umami quotient.

Kids love finger food, and roasted veggies make great finger food.  Get them eating these veggies with their fingers, then deal with etiquette issues later.

Bonus: What’s St. Patrick’s Day without soda bread?  Get “My Mistake Brown Irish Soda Bread” recipe that I tweaked from Cook’s Illustrated’s version.

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