By Rebecca Katz, Laura B. Russell
Author note: Rebecca Katz (Foreword)
A cookbook showcasing eighty recipes for the preferred of the world's healthiest vegetables--kale, cauliflower, broccoli, brussels sprouts, cabbage, leafy vegetables, and more--tailored to house unique diets similar to gluten-free, dairy-free, vegetarian, and vegan.
The 80 creative, flavorful recipes provided in Brassicas play to every vegetable's strengths, favoring thoughts that remember their intrinsic flavors rather than protecting them via blanketing below layers of cheese or boiling. reflect on the inherent sweetness that may be coaxed from completely roasted Brussels sprouts, or the intense, peppery punch of a watercress and arugula salad.
Straightforward cooking tools like roasting, sautéing, pickling, and wilting remodel brassicas into pleasing dishes, akin to Cauliflower Hummus, highly spiced Kale Fried Rice, Roasted Brussels Sprouts with Parmesan Crust, and Broccoli and Pepper Jack Frittata. those recipes additionally continue the vegetables' stellar dietary homes. excessive in nutrients, fiber, phytochemicals, and glucosinolates, brassicas were proven to behave as antioxidants, anticarcinogenics, anti-inflammatories, and liver detoxifiers, and feature many different health and wellbeing benefits.
The fantastic thing about those "superfoods" is on complete reveal in Brassicas; beautiful pictures of brassica kinds of their uncooked forms--roots, stems, leaves, plant life, and buds--can be came upon all through, supporting you determine Lacinato kale from curly kale or mustard vegetables from collard vegetables on the farmers' marketplace or grocery store.
For those that notice sure nutritional regulations, writer Laura B. Russell offers possible choices and tips on how to accommodate gluten-free, soy-free, vegetarian, and vegan diets. built with whole choice, garage, washing, and prepping directions, you could take pleasure in extra of those dietary powerhouses--from the usual kale to the extra adventurous bok choy or mizuna--in your daily food.
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Extra info for Brassicas: Cooking the World's Healthiest Vegetables: Kale, Cauliflower, Broccoli, Brussels Sprouts and More
In 3-quart saucepan, melt butter over medium heat; add onion and cook, stirring frequently, until tender and golden, about 10 minutes. Add asparagus; cook 1 minute. 2. Stir in flour, salt, and pepper until blended. Gradually stir in broth; heat to boiling, stirring constantly. Reduce heat; cover and simmer until asparagus is tender, 5 to 10 minutes. 3. Spoon half of mixture into blender; cover, with center part of cover removed to let steam escape, and puree until smooth. Pour into bowl. Repeat with remaining mixture.
Each serving: About 156 calories, 4g protein, 17g carbohydrate, 10g total fat (2g saturated), 6mg cholesterol, 545mg sodium. Each serving: About 161 calories, 4g protein, 14g carbohydrate, 10g total fat (6g saturated), 32mg cholesterol, 778mg sodium. qxp 4/9/07 5:23 PM Page 52 Cool Cucumber Soup Cool Cucumber Soup Homemade curry oil adds a taste of the tropics to this summer favorite. Prep: 25 minutes plus chilling Cook: 3 minutes 2 English (seedless) cucumbers (about 12 ounces each), peeled 1 small garlic clove, crushed with garlic press 2 cups (16 ounces) plain lowfat yogurt 1 ⁄ 2 cup lowfat (1%) milk 1 tablespoon fresh lemon juice 11⁄4 teaspoons salt 2 tablespoons olive oil 1 ⁄ 2 teaspoon curry powder 1 ⁄ 2 teaspoon ground cumin 1 ⁄4 teaspoon crushed red pepper 1 small tomato, chopped 1 tablespoon sliced fresh mint leaves 1.
4. If mortar is large enough, add avocado and chopped tomato to onion mixture in mortar. ) Mash slightly with pestle or spoon until mixture is blended but still somewhat chunky. 5. Guacamole is best when served as soon as it’s made. If not serving right away, press plastic wrap directly onto surface of guacamole to prevent discoloration and refrigerate up to 1 hour. Serve with chips. Makes about 13⁄ 4 cups. Each tablespoon: About 25 calories, 0g protein, 1g carbohydrate, 2g total fat (0g saturated), 0mg cholesterol, 45mg sodium.