Brassica brilliance

The brassica family used to be known as the cruciferous family (the botanical name is Brassicaceae) and they are nutrient powerhouses and fabulous to include in your regular diet.  They contain loads of vitamins and minerals as well as important phytonutrients, and while there are differences between the individual plans, the main nutrients are:

Vitamin C ~ Vitamin K ~ Folate (vitamin B9) ~ Potassium ~ Selenium ~ Calcium ~

Caretenoids (beta-carotene, lutein and zeaxanthin) ~ Chlorphyll

~ Fibre ~ Flavonoids ~ Indole-3carbinole  (I3C) ~ Isothiocyanates ~ Lignans ~ Phystosterols

Indole-3-carbinole is broken down in digestion to 3,3′-Diindolylmethane (DIM), and this is one of the key nutrients in the brassica family. DIM is being researched for a range of benefits and some evidence already exists for the following:

• anti-cancer, by –
  • protecting cells from DNA damage
  • inactivating carcinogens
  • inducing cell death (apoptosis)
  • inhibiting tumor blood vessel formation (angiogenesis), which is needed for tumours to survive
  • inhibiting tumor cell migration (needed for metastasis)
• antioxidant
• anti-atherogenic (reduces plaques in atherosclerosis)
• antiviral, antibacterial and immune stimulating effects
• anti-inflammatory

The isothiocyanates are responsible for the sulphur smell if you over cook your brassica and are important for liver detoxification, protection against free radicals and inhibition of tumour cells.

You might sometimes read that brassica are bad for your thyroid but that is not quite accurate.  The release of the isothiocynates from their bound form requires contact with an enzyme also in the plant called myrosinase, and this happens when you chop, cook and chew the food.  And if you ate a bunch raw, then there is a little myrosinase in our colon, so it can help out too.  Note, boiling inactivates the myrosinase so avoid boiling!

When the bound isothiocynate is released, thiocyanate is also released and this competes with iodine for absorption by the thyroid gland – finally, I loop back to the thyroid!  However, the impact of thiocyanate blocking iodine seems to only be an issue if you are already iodine deficient.

The other factor that may affect your thyroid is progoitrin which may breakdown into  goitrin, and this can interfere with thyroid hormone synthesis.  In the average dietary intake this is not likely to be an issue, but if your having 2 bunches of raw kale a day, it might be something to look into.

This family of veges is so important for good health please don’t avoid them because someone posted that your’ll develop a goitre if if you eat them.  Eat them up, lightly steamed or stir-fried, or occasionally raw or bake.  If you wish, you can add some nori, wakame, kombu or seaweed salad to boost your iodine intake.  And chew your food!

 

Brassica plant foods and the part of the plant

Roots – rutabaga, turnip, daikon, radish

Stems – kohlrabi, broccolini (rapini)

Leaves – cabbage, collard greens, kale, tatsoi, bok choy, Chinese cabbage, mizuna, watercress

Flowers – cauliflower, broccoli

Buds – Brussels sprouts, cabbage

Seeds – mustard seed, rapeseed oil

 

Some fabulous brassica family examples

Here are some of the brassica veges and I have links to some sample recipes, which is also a great way to explore some of these wonderful blogs and websites.

Bok choy

Bok choy and other Asian greens are easy to grow, versatile and rich in folate, fibre, antioxidants, vitamins A,C and K.  Cook them lightly in a stiry-fry or soup, sauteed them or have fresh in a salad.

Recipe inspiration: Baby bok choy and shiitake stir-fry

Broccoli and broccolini

Rich in sulforophane, which is of interest to cancer researchers, broccoli is also rich in vitamins A, C and K as well s fibre, potassium and other nutrients. This recipe has the ingredient of purple-sprouting broccoli but in Australia it would be easiest to use broccolini.

Brussels sprouts

Poor ol’ Brussels sprouts, people say the meanest things!  I believe one reason people don’t like Brussels sprouts is because they’ve only eaten over-cooked sprouts, which are heavy and bitter.  They are truly the msot fabulously healthy powerhouse vegetable, versatile and packed with antioxidants and nutrients.  Try them shredded in salads, roasted, steamed or stiry-fried.

Recipe inspiration: Vege tray extra everything

Cabbage

There are many varieties of cabbage, and they can be eaten raw, fermented or cooked. Cabbages are an unsung superfood (but then so are all the brassica!); they have 20 different flavonoids and 15 different phenols and they are rich in Vitakins K, C, B6 and folate, as well as manganese, fibre and copper.

Recipe inspiration:  Golden sauerkraut 

Napa cabbage (Chinese cabbage)

Napa cabbage originates in Asia and the head is more elongated than ‘regular’ cabbage and the leaves, softerm wrinklier and pale green.  It is use din salds, stiry-fries and of course, it is essential in Krean kimchi.

Recipe inspiration: Simple kimchi  

Cauliflower

Nutritious and versatile, cauliflower is a great kitchen staple, but like Brussels sprouts, don’t overcook it or you will get soggy, sad vege.

Recipe inspiration: Roasted cauliflower (four ways)

Mizuna

Similar to rocket, Mizuna has feathery, bright-green leaves with deeply indented edges but is a little less peppery and a little more mustard tasting.

Recipe inspiration: Mizuna, new potatoes and lemon

Radish

This vege is easy to grow and can be ready to harvest in as little as 4 weeks, making it it a perfect vege for children grow and harvest.  Radishes can be round or elongated, colours include white, purple, red or black and the juicy crisp bites can be sweet or pungent.  You can eat them raw, cooked or pickled.

Recipe inspiration: Spicy quick pickled radish

Tatsoi 

Grows in beautiful rosettes and has deep green spoon shaped leaves with a rich, very mild mustard flavour. Young leaves can be eaten fresh in salads or when older add to soups or stir-fries.  Easy and quick to grow, one for the home garden. 

Recipe inspiration: Stir-fried tatsoi with shiitake mushrooms

Wasabi

Japanese horseradish which most people would recognise as the pungent green paste eaten with sushi, although that is likely a mix of wasabi, horseradish, mustard and maybe some green food dye.  Fresh wasabi is still pungent but it is sweeter and more rounded than horseradish.

Recipe inspiration: Fresh wasabi peas

Watercress

Dark green, fleshy leaves with a peppery taste watercress is high in vitamin K, calcium, magnesium and potassium as well as vitamins A and C

Recipe inspiration:  Watercress, witlof, orange and olive salad