Beautiful Brassicas, Brussel Sprouts
The plant kingdom holds many secrets to vibrancy and health. I am forever discovering ways its members can bring greater health, balance, and joy.
In fermentation, cabbage is King of the Crock for its ability to be transformed and the ease in which it marries with a variety of seasonings.
For the plant enthusiasts, cabbage is a member of a large and diverse plant genus, the Brassicas (or cruciferous vegetables) that are distinguished by some unique attributes, including their high fermentability and healing potential.
We know broccoli, cauliflower, and cabbage are powerful choices if we want to eat low calorie and increase fiber. Did you also know these medicinal plants play a key role in fighting cancers, notably, breast, prostate, and colon? High in antioxidants, they help neutralize harmful free radicals.
I’m delighted to share hidden secrets of this rich family.
Beyond Cabbage
The Brassica genus includes an amazing array of roots, leaves, stems, and even seeds:
Roots: radishes, kohlrabi, turnips, wasabi, horseradish, rutabagas
Leaves: cabbages, kale, watercress, mustard and collard greens, Brussels sprouts, arugula
Stems: bok choy, cauliflower
Seeds: rape (canola)
A mildly peppery, somewhat bitter, taste distinguishes the Brassicas from others thanks to the sulphur containing phytonutrient, glucosinolate. Glucosinolates have powerful anti-cancer benefits if activated properly.
With this array, you can easily add pizazz and even more medicinal power to your ferments or autumn meals.
Tricks to Release Potent Cancer Fighters
As in fermentation, technique is important to maximize the healing potential of these plants. Aerating, which allows the veggies to rest for about 5 minutes, after chopping, and before cooking, amps their cancer fighting powers.
By creating the opportunity for enzymes to convert the glucosinolate into a new compound, isothiocynate (pronounced: glu·co·sin·o·late and iso·thio·cy·a·nate). Isothiocynates enhance our body’s natural detoxification systems and offer us the greatest cancer protection.
Enjoy them raw, fermented or lightly steamed, but avoid microwaving or overcooking as you’ll diminish their potential.
Healthy Action Steps:
Once again, healthier is easy: simply allow your veggies to lounge before enjoying them
No knife to chop? Use your own chops to get more bang and up your “chew rate” -- shoot for double your current count
While your veggies are lounging, why not take a 5-10 minute “Time In” and gift yourself some inward reflection. Five minutes of deep breathing, mindfulness, or appreciation/gratitude can be life altering. While your veggies are releasing and creating, see what can be released and created within you
Encourage yourself in the next week to bring in a minimum of 3 cups of these life affirming gems along with your other plant based foods and ferments
If you don’t digest these veggies, or veggies in general, try heating them and just having a bite to start. You may need to regrow the enzymes and microbes that thrive on these fibers