Broccoli

IN THE U.S., the average person will consumer over 4 pounds of broccoli per year.

Broccoli that is over-mature becomes woody because its sugars are converted to lignin, a type of fiber that will not soften with cooking.

CAULIFLOWER, AS ITS NAME WOULD SUGGEST, IS ACTUALLY A FLOWER. Its coarse green leaves typically cover the head, shielding it from sunlight, prevention the production of chlorophyll which would otherwise make the flower green.

Cauliflower is high in Vitamin C, and just like broccoli helps promote liver function and may prevent certain cancers.

Did you know that cutting cauliflower into small pieces actually makes it healthier?    Cutting the vegetable breaks down its cell walls and helping to convert some of the plant’s nutrients into their active forms.  To get the most health benefits from cauliflower, let it sit for 10 minutes after cutting in order to maximize its benefits.   Pass the crudite!

Broccoli

EAT MORE OF IT!! Broccoli, like all cruciferous vegetables, contains large amounts of sulfur compounds that enhance the ability of the liver to remove toxins from the body.  Broccoli is high in Vitamin A and various phytochemicals which may help prevent certain cancers (all this and only 44 calories per cup).

When I was a child, I would only eat the florets of the broccoli even though  my mom tried to convince me that the stems had more nutrients.  Was she right?   Sorry, mom.  The amount of vitamins, minerals and fiber is about the same in both part of the vegetable.  However,  the florets have more than 7 times the amount of beta carotene.  Mom was just trying to be thrifty.  If you are the same way, don’t discard the broccoli leaves.  They are higher in nutrients than any other part of the plant and can make a great addition to any salad.

In one study, people who ate broccoli more than twice a week were found to have a 23% lower risk of cataracts compared to those who ate it less than once a month.

CRUDITES, ANYONE? One day we think we’ll throw a fancy dress-up party in the garden and instead of passing trays of crudites we’ll pass the guests around the broccoli and cauliflower florets with tiny individual bottles of ranch dressing. Classy, right?

Since one of us is a doctor, we’re fully aware that these members of the Brassicaceae family are the health powerhouses our our garden. Packed with sulforaphane, they’re our best hope to avoid cancer as we age.

Luckily, they don’t taste too shabby either. We’ve chosen some heirloom varieties to grow in our garden this year. There’s more variety in this species than most people are aware of. Check them all  out at Landreth’s website.

Let us know which kinds you’re thinking of planting. Share with us in the comment section below the photos.

Here’s what we’re planting:

BROCCOLI RAAB, SPRING SORRENTO – Tasty greens with sharp flavor.

CALABRESE GREEN SPROUTING BROCCOLI – An Italian heirloom brought to the US by immigrants in the 1880’s. Plants grow 18 30 in. high and produce 3 6 in. blue green central heads, followed by prolific smaller side shoots.

SNOWBALL EARLY CAULIFLOWER–  Introduced by Peter Henderson in 1888, it has been the standard of early cauliflowers for many years. Plants are dwarf, with short stems, solid, round, pure white, 6 in. heads. Good for warm climates. Can also be grown as a fall crop in cooler climates.