Let’s Enjoy Some Crucifers

 

Since you’re all still snickering about my zucchini recipe last week, I thought I would treat you to a few more recipes for vegetables that also get a bad rap.

Crucifers belong to a special family of tasty and quite healthful plant life.  To name a few:  Brussels Sprouts, cauliflower, Savoy Cabbage and Swiss Chard.  These all make perfect sides to any meal with the added benefits of vitamins, nutrients and fiber.

While boiling leeches out flavor and vitamins, and steaming is so boring, roasting seems to be my cooking method of choice.  It seals in the flavor, and brings out their natural sweetness.  With a light olive oil, salt and pepper seasoning they’re quite delicious.  Dieticians advise that some crucifers should be incorporated weekly into every balanced diet.

And we begin with roasted cauliflower and sprouts and then to some savory stewed cabbage.

Roasted Cauliflower

Preheat oven to 400º

Wash the cauliflower and cut the head into florets.  Toss in a bowl with olive oil, salt and pepper.  Turn them onto a baking dish and arrange in a single layer for even browning and roasting.

Roast until tender—but slightly on the crunchy side.  It will finish cooking after it’s out of the oven.  Serve hot as a side vegetable, or at room temperature on an appetizer platter.

Roasted Brussels Sprouts

Preheat oven to 400º

Wash the sprouts and remove the outside leaves.  Slice lengthwise and place on an oiled glass baking dish.  Sprinkle with salt, pepper and a drizzle of olive oil.

Roast 20 – 25 minutes, or until fork tender and golden.  Serve.

Savoy cabbage—or any green or purple cabbage—is fine in coleslaw but even better stewed.  Simmered in olive oil, honey and vinegar it takes on a delicate pickled flavor with fewer calories than dressed in creamy coleslaw.

Stewed Savoy Cabbage

1 head Savoy Cabbage (or any green or purple cabbage)

3 T olive oil

2 T honey

1/3 C red wine vinegar

1 C chicken broth

Salt and pepper to taste

Cut the cabbage into small chunks.  Heat the oil in a large sauté pan.  Add the cabbage and toss until it has wilted a little.  Add the honey vinegar, and broth.  Add salt and pepper to taste.  Cover, lower the temperature to simmer and cook 30 minutes or until tender.  Serve and enjoy hot as a side dish, or cold with an additional splash of red wine vinegar.

You can follow the same basic roasting procedure for any crucifer.  Cut the pieces roughly the same size for even roasting and browning.

Now, don’t you feel healthier already?  Enjoy!

©Pauline Boren 2010