Cruciferous Concoction*

Wednesday, October 7th, 2009

On the Home Page the other day, I mentioned that my naturapathic friend Hope named Kale and Brussels sprouts as the top two veggies for fighting breast  cancer. She told me they both help the liver detox and balance the different estrogens (estriol, estradiol, estrone)  into a positive ratio. Coincidentally, I Googled kale and when www.whfoods.com came up, the Food of the Week was Kale! (Go to this site for lots of good info on kale and other whole foods.)

Also, coincidentally, I had both kale and Brussels sprouts in my ‘frig before I even spoke to Hope, so I guess it must be a sign that I am supposed to focus on these foods this month. Here is the recipe I made over the week-end and polished off last nite. I call it a cruciferous concoction because it is not a stir fry, not a stew, and not a casserole, just a concoction of veggies.

*Wikipedia notes that Brussels sprouts are among the same family that includes cabbage, collard greens, broccoli, kale, and kohlrabi: they are all cruciferous vegetables and contain goodly amounts of vitamin A, vitamin C, folic acid and dietary fiber.

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Cruciferous Concoction

Utensils: 2 pots, cutting board and knife
Prep. Time: 15 min.
Cooking Time: 20 minutes
Category: Vegan,  Gluten-Free, Sugar Free

Ingredients (Organic when possible)

one pkg. Brussels sprouts
4 cups chopped kale
1 small or ½ large bell pepper (yellow or red)
2 garlic cloves, peeled and sliced
4-5 scallions, chopped white parts (Sliced onion ok also)
½ cup sliced portobello mushrooms (optional)
one to two Tbl. olive oil
herbs of choice (I use Trader Joe’s 21 Seasoning Salute)
sesame seeds

Directions

  1. Wash Brussels sprouts and slice off  ½ inch of the core at the bottom. Place the sprouts on the cutting board on the end you just cut and slice the sprouts thinly from top to bottom. (This hastens the cooking time.) Set aside.
  2. Wash kale well and cut off about ½ inch from the hard bottom. Then chop kale to equal about 4 cups. Wash and slice the pepper into long slivers, removing the seeds and white membrane. Wash, trim and chop the scallions, using white parts. (Green parts can go into making soup stock.)
  3. In a medium sized saucepan, place kale and water to cover and simmer about 15 minutes. (Cooking in water helps remove bitterness.
  4. While kale is simmering, place garlic, peppers, mushrooms (if using) and Brussels sprouts in a large fry pan with about 1 inch of water or soup stock and simmer about 10 minutes, until Brussels sprouts are tender but not mushy
  5. Drain kale well. (Use cooking water for plants when cool.) Add to Brussels sprouts and sprinkle in seasoning to taste. Cover and simmer for 5 minutes to let flavors mingle. Right before serving, stir in one tablespoon (or more) of olive oil into the dish. Serve while still hot, sprinkling on sesame seeds after you place it on a serving dish.
    (Serves 4-6 as a side dish. If you add tofu or another protein source, can be used as a main dish.)

Oven Variation: Place the cooked concoction in a heat-proof dish and place under broiler for 3-4 minutes, just until greens become a little crisp.  Top with (soy) cheese or one of your choosing.

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I added fresh tomatoes and veggie threads (uncheese) from our patio plants to garnish the grilled  veggies.

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