Meet the new super heroes

We love to invent and reinvent our super heroes. The statement is true for vegetables too. Some time ago the mantle of superhero rested on luscious tomatoes, whereas ginger and garlic too had their bite of fame. The newest entrants in the hall of fame are cruciferous veggies—cauliflower, cabbage, bok choy—the Chinese variant of cabbage and the Italian import—broccoli. Not many know that broccoli is a native of Italy.

To begin with these veggies grow beneath the soil and they love to snuggle. In cauliflower individual florets converge in a giant white flower nestling against edible green stalks, whereas broccoli—the superstar green Italian cousin of cauliflower has abundant fleshy green flower heads arranged in a tree-like fashion on branches sprouting from a thick, edible stalk. Cabbage has huge green leaves layered one against another.

Defeat cancer. The cruciferous veggies are not only good sources of phytochemicals, vitamins, minerals, and fibre important to our health, but are capable of keeping cancer at bay. This family of vegetables contains many components that have been linked to lower cancer risk.
A review of research published in the October 1996 issue of the Journal of the American Dietetic Association showed that 70% or more of the studies found a link between cruciferous vegetables and protection against cancer. ‘Various components in cruciferous vegetables have been linked to lower cancer risks. Some have shown the ability to stop the growth of cancer cells for tumours in the breast, uterine lining (endometrium), lung, colon, liver, and cervix’, according to the American Institute for Cancer Research.

Spicy cauliflower curries may arrest growth of prostate cancer in men. Researchers believe the combination of cruciferous vegetables and curcumin could be an effective therapy to prevent and inhibit prostate cancer.

Know the nutrition quotient. Cruciferous veggies have a high score. Broccoli scores the highest, though cauliflower is the one that is more suited to our palate. Cauliflower is a good source of vitamin C, vitamin B6 and folate. C has the key to fight infections and Vitamin B6 acts as a mild diuretic, it helps ease bloating symptoms related to PMS and folate is a necessary nutrition for pregnant women as it prevents birth defects, like cleft palate in chidren.

Broccoli is an extrmely rich source of vitamin C. It is a good source of B vitamins too. Though, it’s a different matter that eating broccoli is a test of the will power. Former US President George H Bush had an active disdain for broccoli.

Bone building cabbage. Cabbage is an excellent source of vitamin K, which has a role in building bones. Vitamin K is necessary for the synthesis of osteocalcin, the protein in bone tissue on which calcium crystallises. Consequently it may help prevent osteoporosis. Besides bones, vitamin K facilitates improved intestinal health and better liver function. Cabbage is rich in vitamin C.

Bok Choy is a great choice for getting lots of vitamin C, calcium and vitamin A. Bok Choy also contain glucosinolates, which may prevent cancer.

Tips for cooking cruciferous veggies

• Lightly saute, steam or microwave cruciferous veggies. Don’t overcook cruciferous them as they can produce a strong sulphur odor and become unappealing.
• Recipe Cabbage thoran—this traditional Malyali dish retains cabbage’s crunchy flavour and is a delight to eat. Besides, the recipe is simple.

Cabbage thoran

Cabbage shredded into small pieces- one small or half of a big cabbage head.

• Carrot–1 small ,cut or shredded into small pieces
• Coconut–1 cup shredded
• Green chillies– 5-6( add more or less to suit yr level of spiciness)
• Jeera/cumin seeds– 1/4 tsp
• Onion– diced 1/2 cup
• Mustard seeds 1/4 tsp
• Turmeric 1/2 tsp
• Oil 1 tablespoon
• Curry leaves one sprig
• Salt to taste

Method 

• Combine the cabbage, carrots, coconut, salt, crushed green chillies and cumin. Use your hands to mix them well.
• Add oil to the hot pan. 
• When the mustard seeds splutter, add the onions and stir for 2-3 min. 
• Now add the curry leaves. Add the turmeric powder and fry for about 30sec. 
• Put the cabbage mixture; mix everything well and then close the pan with a lid.
• After about 2 min, remove the lid, give a light stir and return the lid. Remove the lid and stir the cabbage every 2 min. After about 6-8min, the thoran should be done. There is no need to add any water at all…use a nonstick pan for this recipe. The cabbage will retain some of its color, have a bite to it and wont be all mushy.

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