Many people are familiar with the term “cruciferous vegetables” and may even be able to identify a vegetable in the cabbage family – like broccoli as belonging to this group.  But there are many more vegetables in this family than you might have realized.  And do you know why Nutritionists recommend we choose at least at least one serving of this vegetable family every single day?

Cruciferous Vegetables

• Arugula
• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Chinese cabbage
• Collard greens
• Daikon radish
• Horseradish
• Kale
• Kohlrabi
• Land cress
• Mustard greens
• Radish
• Rutabaga
• Shepherd’s purse
• Turnip
• Watercress

High in Vitamins C & A, fiber and loaded with other nutrients that scientists are finding to have anti-cancer properties, there is much, much more.  Vitamin K helps to regulate our inflammatory response, and that is where the Cruciferous family literally become Super Stars in decreasing our risk to many types of cancer.  Its cancer-preventive properties are in a constant state of investigation, and increasing acclaim.

“The astonishing concentration of vitamin A in cruciferous vegetables and their unusually high content of vitamin C and manganese are clearly key components in their growing reputation as an antioxidant vegetable group.” [The George Mateljan Foundation]

We may not think about broccoli or kale as the type of vegetable to improve digestive disorders but we should.  Eating a hearty amount of broccoli, kale, cauliflower, cabbage or any of the other common cruciferous vegetables is a power house of healthy (low calorie) fibre.  “When consumed in fresh, uncooked form, nutrients from the cruciferous vegetables that we eat are also more likely to be absorbed in the upper digestive tract, transported to the liver, and made available to other tissues in the body that might benefit from their presence.” [The George Mateljan Foundation]

Add a handful of kale to your favourite smoothie in the morning for a great jump on your day, or anytime throughout your day for a nutritious pick-me-up.  RECIPE for Kale Smoothie.

When it comes to cooking cruciferous vegetables, LESS IS MORE.  Lightly steaming for 3-7 minutes (just when the colour is most gorgeous) is much preferable to long term cooking, like in a soup, or any time in the microwave.  Does that mean you shouldn’t have cream of broccoli soup?  Absolutely not.  But keep the temperature low and add the broccoli toward the end of the cooking process.  This helps preserve nutritional integrity.  You can steam, roast, grill, or saute them.

“By commonly consuming all parts of plants from this group, including flowers, leaves, stems, stalks, roots and seeds, we allow this cruciferous vegetable group to integrate together an unusually wide range of nutrients that is broader than any other single food group subdivision in the average U.S. diet. For all of these reasons, and based on the latest research evidence, we cannot say enough about the healthiness of this food group for most every individual diet plan.” [The George Mateljan Foundation]

Here are some of the three better known, and more readily available cruciferous vegetables.  Hopefully you’re already in love with them.  But be creative and try those you haven’t yet fallen in love with too.

KALE

This tough, leafy green is loaded with vitamins A, C and K as well as immune-system booster beta carotene and bone-building calcium. It is a virtual powerhouse of antioxidants as well as having anti-inflammatory and anti-cancer properties. We all know ‘raw and fresh’ is best, so add it into a coleslaw. But don’t stop there. Lightly saute it with olive oil and red wine vinegar, just till the colour is that gorgeous bright green and it becomes tender to the fork. Add Kale to stir fries, omelettes and many other vegetable-friendly dishes toward the end of the cooking process. Think outside the box. Be creative.

Sprouted in nature and packed with nutrients, Freeze Dried Kale is simply kale!  Stir into pasta, stuff inside mushrooms, add to any dinner recipe, or blend in a smoothie.  My niece even adds it to ‘brownies’.  LOL
It’s fantastic however and wherever you serve it!

CAULIFLOWER

Cauliflower is a cancer fighting vegetable as well. It’s also a good fibre source and contains healthy doses of vitamin C and folate (an important nutrient which a shortage of has been connected to defects in unborn children).

Lightly steamed your cauliflower and then drizzle with your favourite salad dressing. Top with some dry crumbled feta. Or saute with garlic and ginger, and serve with rice. Add it to your stir fried combo. Steam and mash like potatoes.

The advantage to freeze dried as opposed to ‘grocery store fresh‘ – is always nutrition.  Not all freeze dried companies have the same commitment ot high quality so be picky when looking for a brand you can trust.  The key is produce that is picked at the peak of perfection and flash frozen usually within hours of harvest.  All freeze dried food is transferred in the frozen state to a facility where the remaining moisture is removed through a vacuum process called ‘sublimation’.  One doesn’t get a better percentage of original food value in food that we don’t grow in our own organic gardens AND that we don’t use within a few hours of picking, than with freeze dried vegetables.

Freeze-dried cauliflower is absolutely delicious when used in creamy soups, casseroles, and even garden salads. This unique vegetable reduces toxins in the body and provides you with essential vitamins.

Have you tried using crumbled cauliflower as a pizza crust?  I know!  It sounds too weird to be good, but it shocked me.  Delicious.  I’ll post a recipe in this spot later.

BROCCOLI 

Broccoli is probably the best known and most commonly used cruciferous vegetable in Canada and the United States, but make no mistake broccoli is not to be underestimated. There is nothing ‘common’ about it.

* Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are many powerful antioxidants.
* Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone growth, health and prevention of osteoporosis.
* Broccoli is a smart carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. .
* Broccoli shares cancer fighting, immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage.

It is recommended that we eat several servings of assorted cruciferous vegetables every week, one of the biggest reasons is that they have been found to lower our risk of getting cancer.  They are literally the Super Heroes of the vegetable world.  But they can’t help us by sitting on our counter or in our fridge.  Get to know them, and learn to love them.  Find new recipes to make them exciting members of your regular meal plan.  You have everything to gain, and nothing to lose.

Warmly,

Cindy Suelzle

I have always been interested in good health and nutrition, and like all moms  wanting to ensure my kids received the very best I knew how (and had the ability to provide), I had to rely on information that came from a variety of sources.  The problems arose when informational sources contradicted themselves.  I am sure you’ve found that once in awhile.

Like the whole butter vs margarine debate which apparently we’re still debating ….. and of course the fat vs no-fat debate.  etc.

One can really get wrapped up in knots trying to decipher, give credibility where it’s due and be suspicious without being cynical.  Like others I swayed from time to time between fads and science, being in a specific camp only to find out that my sources of information were either wrong, or became suspect because they had hidden agendas or something to sell.   Argh …

I decided long ago that when in question there was one guideline I can rely on completely to remove all doubt.   It is brief and simple but profound in its straightforwardness, and upon investigation one can see incredible wisdom.   What is it?   Counsel given long enough ago as to remove all modern conspiracy theories (😉) and yet still be relevant to the world I currently live in.

“All wholesome herbs God hath ordained for the constitution, nature and use of man.   Every herb in the season thereof and every fruit in the season thereof, all these to be used with prudence and thanksgiving.”
(D&C 89:10,11) 

This portion of a larger code of health called “the WORD OF WISDOM” was recorded in February of 1833, and whether you believe it was from the personal writings of an individual, or that it was given as heavenly revelation, I’ll leave it up to you.   But it deserves a close look in light of today’s understanding.

I want to refer to the phrase “in the season thereof”.
I find that increasingly significant in this day when the typical North American can eat watermelon and apples twelve months a year.   Firstly, what is referred to by the word herb?  as in “every herb in the season thereof“.  In the mid nineteenth century the word herb was often synonymous with the word vegetable, and the meaning quite literally is – any edible plant in or on the ground, that dies back to soil level at the end of the growing season.   So modernizing the line – “Every [vegetable] in the season thereof and every fruit in the season thereof” – simplifies our discussion.

It is easy to understand that in 1833 eating fruits and vegetables in the season they grew would be the most beneficial.   At the time, the only accessible ways for the average home to preserve would have been temporary cold storage or to dehydrate, ferment or pickle, but clearly each method was only suitable for a narrow range of foods, and all were completely weather dependent.   And frankly, only for the extension of a few months at best.   But still, one does the best one knows how to do right?  It was pretty obvious you would get more nutrition from a ‘fresh’ apple eaten in its season, than one stored in the root cellar for several months or dehydrated.   But still in the middle of winter, a dehydrated apple is welcome variation.   Although fresh cabbage is preferable, sauerkraut would be a close a second in the middle of January. . . . .  you get the point.

So here we are, almost two centuries later – and we can have ‘fresh’ tomatoes in our salads all year round.   We see watermelon, oranges, bananas and even blueberries and raspberries on the supermarket shelves in every month.   Many fruits we buy from the produce department don’t grow during any season in the country I live in.   Bananas, pineapple, mangoes, kiwi, …..  and my personal favourite – oranges.   Most of us wouldn’t know if those fruits even had seasons, let alone what they are.   Well, let me put your mind at ease.   They do.   The question is, should we really eat everything all the time, just because we can?   I’m gonna save you some time because I am not interested in the debate.   I say – “no.  We shouldn’t.”   If we really want the fruits and vegetables to be of optimum value to us, we should eat them “in the season thereof”.   So the next questions would naturally be ‘why?’ and ‘how?’ and ‘what even IS the season?’

Lets get 7 important and applicable facts on the table to begin with:

#1 – fruits and vegetables begin to deteriorate in the hour they are harvested.  Nutritionally and in every other way.   This implies that ideally, we’d want the journey from “field to fork” to be as short as possible.

#2 – taste and natural colour are excellent indicators of nutritional value.   They are intrinsically connected.   You can count on it, and trust your taste.

#3 – many fruits and even vegetables we buy in grocery stores are harvested before they have ripened.  This gives producers the ability to pick, ship and market them with reduced risk of spoilage.    Consider bananas.   Does anyone in North America question that bananas are picked green?   How often have you bought summer peaches, only to have them be ‘not quite ready’ to eat?  Still a little too green or firm.  Pears.  Obviously picked green.  Mangoes.  I often joke that I used to buy them when they were green, throw them out when they were brown, and only occasionally eat them when they were orange.  …  Don’t get me wrong. I am not complaining.   Clearly, if we want to eat ‘fresh’ bananas in Edmonton, they must be picked before they’re ripe.  I totally understand they couldn’t possibly make the trip if it were otherwise.   However …. there is always a price to be paid right?

#4 – When a fruit ripens on the tree, it is complete.   Fully developed.   With all the vitamins and minerals and other nutrients that nature intended.   If we could eat that mango right off the tree, then wow!   Wouldn’t we expect to taste the difference?   Phytonutrients are the very important antioxidant nutrients contained in fruits and vegetables.  They are among the last to develop in the ripening process.   Wait!   That implies that by picking a peach before its ripe, its nutrition is incomplete?   Or at the very least – compromised?

Yeah, it does.   In fact, vitamin C is one of those very important antioxidants, and don’t we expect a fresh peach to be loaded with vitamin C?   Well yes.   Of course.   And fairly so.   But  another fact is ….

#5 – most produce travels thousands of miles to reach its destination markets.   We aren’t all fortunate enough to live in a climate where peaches and apricots and blackberries grow in abundance.   And even if we did live in Hawaii where pineapple and mangoes grow just down the way, that means we don’t live in a place that grows raspberries and blueberries.   Hold that thought.

#6 – the apples we buy in the grocery store are never ‘fresh’.   In fact almost without exception, they were picked last year and kept in cold storage all these months.   It is the only way to ensure apples stay on the grocery store shelf twelve months a year.   Lets face it, when we eat an apple in May – we KNOW it had to have been picked eight or nine months ago.   At the very least.   Lets think about that ‘fresh’ apple.  Is it reasonable to expect it to be as nutritious as it was in the days after it was harvested?   No!   That is completely not reasonable.   So if you want to eat an apple for your lunch in June, then reduce your nutritional expectation out of it.

#7 – going back to fact #1 “fruits and vegetables begin to deteriorate within the hour they are harvested”, when would it be best to eat a fruit or vegetable?   As soon after harvest as possible obviously.

#8 – in the area that I live, there are no fruits or vegetables in season for almost 8 months of the year.   So clearly, those of us in the northern areas must be creative to eat a variety of food with the best possible preservation of nutrients.

So, does that mean that we shouldn’t eat apples in the spring?   Or watermelons in the fall ir winter?   I don’t believe it does.   Do whatever you want.   Eat whatever you want.   But be reasonable in your expectations out of the food you’re eating.   Don’t expect them to be what they cannot be.   So how does one eat a good variety of fruits and vegetables all year round?

Let’s go back to the counsel I quoted above.
“All wholesome herbs God hath ordained for the constitution, nature and use of man.  Every herb in the season thereof and every fruit in the season thereof.”   (Word of Wisdom)
It is so simple.   I am a purist when it comes to the source of this type of counsel.   If one reads it in context, then you’d read that it comes as counsel “not by commandment or constraint“, but “showing forth the order and will of God in [our] temporal salvation“.  (D&C 89:2)   I am convinced that my Heavenly Father quite literally is not only interested in my health and well being, but that He is invested in it.  To the point that He is telling me what is best for me.  (never by constraint, but by loving counsel).   He is telling me to eat fruits and vegetables when they are the most nutritious and beneficial to my health and well being.  Did He anticipate that one day we wouldn’t be bound to what we could reap from the earth ourselves? or buy from local farmers?   Oh I believe He anticipated everything in my world today.   And yet still, He counsels me that all wholesome fruits and vegetables He ordained for my use.   “For the constitution, nature and use of man.”  Not only that, but He tells me I should eat them in the season in which they grow.   And above all that – we should eat them with “prudence and with thanksgiving“. (D&C 89:10,11)

PRUDENCE and THANKSGIVING

Lets go back to where we started.   Eating fruits and vegetables “in the season thereof”.  How would we obey the spirit of this counsel while still partaking of the wonderful variety our present circumstances provide?   To be ‘prudent’ is to be wise and practical especially when considering the future.   It implies care and attention to the details of one’s best interests.   To use ‘thanksgiving’ is to give grateful acknowledgement of “benefits and favours” especially to God.   I think we can agree that thanksgiving is a personal state of mind, completely between oneself and God, but making no mistake, it is important to God that we are grateful and express that gratitude.   I’ll leave that up to you.

One of the things I am very grateful to modern food science for is the science of freeze drying.  Developed and used by ancient people to the extent they had the ability to harness the elements of sun and cold temperature, it became a serious science during the Second World War to send stable blood components to hospitals overseas.  It really took off during the years of developing space travel.   In need of highly nutritious food that didn’t require water and with a long shelf life, it became the subject of very important study.   Thank-you space industry. 

The process locks in nutritional value better than any other way of preserving food – even cold storage.
The result:  a food with the highest nutritional value, second only to straight-out-of-the-garden.   That’s right!   Fruits and vegetables that remain the nutritional power houses they were on the day they were picked ripe from the tree or out of the garden.

What is the science of freeze drying?
Well, its really very simple.   Its a two step process: 1) flash freeze + 2) remove remaining moisture = freeze dried.   Of course ‘simple’ means the process is pretty straight forward.   There is still a lot of science and technique involved in getting the very best result.

Many of us live in areas that have winter or non-growing seasons.  In the spirit of prudence, I cannot think of a better way for me to abide by the spirit of eating “in the season thereof” or to ensure the food we eat is the best possible nutrition – than FREEZE DRIED food.   Not only is it ‘fresher’ than the so-called ‘fresh’ foods in our grocery stores, retaining a higher and more stable level of nutritional value than grocery store produce, but in a sealed airtight environment, it has an extended shelf life.   Quite literally, stored properly it remains ‘in-season‘ for a very long time – 25 years and more.

And in the spirit of thanksgiving, I thank God for the science of freeze drying which provides the best food on earth to the masses, in all climates, in all seasons.   I am grateful for the counsel to eat fruits and vegetables when they can provide the most nourishment to our bodies, and I am grateful that inspired modern food science has provided a way for us to have food security and independence every season of the year.

The best way to eat fruits and vegetables?   Still straight out of our gardens.   No question.   If we have them.   Or as quickly as we can purchase them, making that trip from-field-to-fork as short as possible.   The next best way?   Freeze dried.   Absolutely.

Warmly,

Cindy Suelzle

So if you’re like me, September is synonymous with fresh, crisp and delicious apples.  When I was a little girl we waited for that first big early fall batch.  My mom always bought them in boxes.  I would shine them up with a damp cloth for the table. To this day there is nothing to compare with those deliciously crispy autumn apples. sigh ……

When I was young momming I wanted to provide the same experience for my kids.  Every year I bought a few cases of fresh apples, straight from the orchard.  We looked forward to it. It made fall worth it.  My kids are gone now and I am not buying cases of apples.  I am buying them by the bag at the grocery store, and I noted for several years that the fall apples I brought home were …. well, they were disappointing.  No matter what store, no matter what type of apple, they were repeatedly disappointing and I began to suspect that my memories had led me astray.  Why did I think apples were so wonderful this time of year anyway?  Or worse, perhaps I had simply lost my taste for them. ….

I discovered a few years back that in most cases the apples on our supermarket shelves can be up to a year old.  whaaaaat!!!   Sometimes over a year old.  In fact, the apples you’re buying this week are almost assuredly from the previous years’ harvest.  Why?  Well, think about it.  If you want to eat apples in March, where are they gonna come from?  You know that apples in North America generally ripen between August and October.  When you buy an apple in May, you know that it had to have been picked last fall.   Its a sign of our times that we want to have everything ALL the time.  Well, there’s a cost to that sense of entitlement we’ve gotten used to.

Within weeks from harvest the natural process of deterioration will continue to break down an apple.  According to the US Department of Agriculture, apples stored in temperature controlled, low humidity conditions with low levels of oxygen and high levels of carbon dioxide can be stored for months before being consumed.  To extend the fruit’s post-storage quality it is sprayed with an ethylene blocking colourless gaseous compound called 1-methylcyclopropene.  This same chemical is used to lessen the “de-greening of broccoli, browning of lettuce and bitterness of carrots” says USDA.
see source https://agresearchmag.ars.usda.gov/2007/oct/apples

I don’t want to come across as one of those conspiracy theorists who believe everyone’s out to wreck my day.   And I find absolutely no fault in the concept of prolonging the life of produce.   After all, our great grandparents (grandparents in my case) had root cellars for this express purpose.   Heck, its why we have fridges.  And I appreciate having the produce variety I’ve become accustomed to.  Really I do.  And I’m not on a soap box claiming that there is something inherently wrong with the process science has determined is the optimal way to ensure the masses eat apples all year long.   But even if extending the life of apples is perfectly safe, a freshly picked apple is always going to be much better for you than one that was picked six or eight months ago.

So if you want to eat apples all year long, then you can be grateful to food science that makes it possible.  But as with everything else in life, there is always that ‘cost’ we mentioned above.  And that cost is nutrition.  Apples are nutritional powerhouses.  Remember the old adage we grew up with “an apple a day keeps the doctor away“.  Apples are particularly rich in a type of antioxidant called polyphenols.  But these antioxidants (as with most) are volatile and they dissipate over time.  A year old apple retains close to zero of its all of its original antioxidant properties.  That is something to take note of.

It is difficult to impossible to determine which supermarket apples are freshest until after they’re purchased and brought home.  The people working in the produce department won’t be able to tell you.  Often times the produce manager won’t be able to tell you either.  The apples all come from legitimate sources.  Those sources just happen to be the storage facility, not the orchard.

Sometimes even your farmer’s market vendor doesn’t know when the apples were picked.  Unless they picked them themselves, or saw them picked, they probably can’t guarantee that they didn’t come from a quonset.  So how can  you know?  Well, as with all fruits and vegetables – taste, colour, and texture are good indicators of nutritional integrity.  You know how a fresh home grown tomato has so much more flavour than a store bought tomato?  Same thing.  There is something to be said for that wonderful crispness and unmistakable taste of a fresh apple.  Trust your taste buds.  If you are disappointed in the apple you’re eating, there’s probably a good reason why you should be.    Problem is, we don’t taste the apples till we get home – purchase already made.  argh …. Inevitably it seems that if I take the cautious route and only buy a few, the apples are terrific.  If I take a chance and buy a big bag, they’re yucky. . . . .  Or maybe that just happens to me.

If you don’t want to play that guessing game, how do you make sure the apple you’re eating is the BEST with the MOST nutritional value possible?  Well, the answer is not very scientific.  Simply buy your apples in season and eat them in season, and where possible, buy locally – so you can be sure they are “in the season“.  If you have even a small yard (even in a townhouse), you can – in almost any zone, grow apples. There are some now that are known-hardy even in Alaska.   I have a gorgeous, hardy apple tree in my backyard.  Its been here longer than we’ve been here and its in the perfect spot.  Right beside the play-centre for our grandkids, providing shade for the swings.  The problem is that it has yucky apples.  We’ve been sorely tempted to get rid of it many times as the apples just fall to the ground and make a mess. They’re not good eating apples.  Don’t last very long.  They make good juice and sauce but you’ve got to get on them immediately or they’re so bruised you don’t want them anymore.  However, I recently learned, some pretty exciting news.  I can take cuttings from other apple trees which I like much better and graft them onto this proven-hardy tree!  I am super looking forward to next spring to do that exact thing. Which ones?  I plan to graft in these varieties that I have tasted and talked to several local growers about:  Norkent, Collette, Edmonton Borris, and September Ruby. These are all hardy in zone 3, and delicious and crisp, with various features that appeal to me. 

Whatever you decide to do about apples, don’t fall into that mindset that you should be able to get (and eat) apples all year round.  Why?  What grand eternal rule says that eating apples twelve months a year is a basic human right?  Most of us freely use the word “fresh” to describe the produce in the produce department of the grocery store.  More accurate adjectives we could be using to describe them are “perishable or raw” or maybe “cold storage“, because as we’re learning, store bought fruits and vegetables are not all exactly “fresh” are they?  Bottom line: if you choose to eat an apple in April, then simply adjust your expectations nutritionally. And for heavens sake don’t use that word “fresh” – because it simply isn’t so.  This is true of all fruits and vegetables: the less “fresh” they are, the less nutrients they contain.  Its okay.  We can live with that.  Its not gonna wreck our lives.  Adjust.

I decided a few years ago that I was tired of being disappointed in the food I eat.  I choose for the most part, to not buy apples past Christmas time.  I decided to eat oranges in the cold months because that is the season in which they are harvested in North America.  For the most part, I decided to eat only the tomatoes I grow. After all, “it’s difficult to think anything but pleasant thoughts while eating a homegrown tomato”. (lettering above the kitchen door leading out to my garden)  And in those off seasons, I choose to eat the next best thing to ‘fresh’ (REAL fresh I mean) which is freeze dried, because freeze drying retains the nutritional integrity and value of fruits and vegetables.  Of course, it all depends on how quickly the fruit can be freeze dried after harvest, and what the process and dedication to quality the producer has, but that’s a conversation for another time.  As for the produce department version of fresh, I say “for the most part” because I am lucky.  I live in the same society you do, and I know these foods are available to me almost daily.  There might be a moment I decide to go ahead and buy a few – out of season.  Simply because I can.  – smile –

Cindy Suelzle
September 2018