Food & recipes

Nutrition: Health benefits of brassica vegetables

Brassica This family of delicious greens is the nutrient powerhouse of the vegetable kingdom. We ask our experts for the lowdown the most popular varieties

Broccoli

A true nutritional gem, says Ian Marber…

I’ve always been suspicious of the term ‘superfood’ as, in my experience, most so-called superfoods have a marketing department hard at work on their behalf. However, when it comes to broccoli, the term is probably well deserved. It is rich in vitamins C, K and A, all of which boost immune function (vitamin K also promotes wound healing). Broccoli also contains glucosinolates which in turn contain active metabolites (notably isothiocyanates) that can reduce the risk of cancer as it induces detoxification. The same metabolite can also slow inflammation which is a necessary immune process but potentially harmful when left unchecked. Another metabolite, indole-3-carbinol, has been found to inhibit the growth of tumours. Broccoli is also useful for reducing cholesterol and homocysteine and so plays a role in cardiovascular health and, as it is a great source of carotenoids, it also offers antioxidant qualities that could be beneficial for the skin and protecting the eyes. Broccoli is a British crop so eating it helps local farmers too. Over-heating broccoli does reduce the concentration of glucosinolates and my advice to clients is to lightly steam broccoli rather than immerse it in boiling water.

The Food Doctor is nutritonist, Ian Marber. Visit fooddoctor.com

DID YOU KNOW?
The brassica group provides more types of vegetables than any other genus. This diverse grouping includes plants whose leaves, flowers, stems, and roots can be eaten!

How to cook them

Cabbage

Embrace it as a star player in your winter menu, says Antony Worrall Thompson

This cheap vegetable will easily feed a family of four to six and will count towards one of your five-a-day vegetable portions. Rich in vitamins A, B and C and minerals magnesium, potassium and calcium; we would do well to remember this vegetable and learn how to include it as a staple throughout the season.

SHRED IT:
Shred red cabbage and combine with some hot red vinegar. Allow to rest for up to 12 hours, tossing from time to time. Make a dressing by combining one small tin of chopped anchovies, four chopped garlic cloves, some extra virgin olive oil and some chopped flat-leaf parsley and lemon juice to taste.

SWEAT IT:
Instead of simply boiling cabbage, sweat it. Heat some sunflower oil with several garlic cloves for a few minutes, then add a little chicken stock. Bring to the boil, add the cabbage, some fennel seeds and diced ham, and cook for five minutes.

GRIDDLE IT:
Shred 450g Savoy cabbage, boil for 8-10 minutes. Drain and then dry when the cabbage is cool enough to handle. Combine two eggs with one extra egg yolk, half a grated onion, 175mls of milk, 225g of plain flour, 85g of melted butter and some seasoning in a food processor and blend until smooth to a batter consistency. Pour the batter into a bowl and fold in the cabbage, two tablespoons of chopped chives and some more seasoning. Heat a tablespoon of oil in a frying pan and spoon in a dollop of cabbage batter. Cook a few cakes at a time until golden on both sides.

Antony Worrall Thompson is one of the UK’s top restaurateurs and TV chefs

30 is the number of wild species and hybrids of brassica

Carina’s FACT FILE

Kale

Eat this variety of brassica to protect your vitality, says Dr Carina Norris

As a vegetable that protects your health, kale is hard to beat! This member of the brassica family contains sulphur compounds called glucosinolates, which give this veg its strong (some say bitter) taste. Glucosinolates are broken down by enzymes in the body to produce active compounds such as indoles and isothiocyanates, which can decrease our risk of cancer, either by eliminating carcinogens before they can damage cell DNA, or by preventing normal cells from turning cancerous.
Kale is also rich in beta-carotene, an antioxidant plant pigment that the body can convert to immune-boosting vitamin A, and an 80g serving of cooked kale can provide 75 per cent of your daily vitamin A.
It will also up your intake of folic acid, a member of the B vitamins associated with lower levels of a marker for heart disease called homocysteine. Plus kale is good for potassium, which helps to regulate body fluid levels, and therefore maintain healthy blood pressure. Finally, a serving of kale contains just 26 calories – what’s not to like?

Dr Carina Norris is health writer and nutritionist. Her latest book is called The Food Manual (£17.99, Haynes).