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April 1, 2004
Prairie Fare: Tasting the Foods of Childhood
The other day I was having coffee with several adult friends. As usual, the conversation moved to nutrition, without any prompting from me I might add. One of the women, a mother of four, had attended a “kids and nutrition” class I’d presented a week earlier. In the class, I’d discussed ways to get children to try different foods and the importance of parents as role models. “I’m trying out some of the foods I didn’t like when I was a child,” she said. “We’re trying a different vegetable every week.” “We’ve been trying lots of green vegetables,” her husband added. “Lima beans aren’t that bad.” Another man at the table said, “I just don’t like cabbage and Brussels sprouts. They smell really bad when they’re cooking, too.” “If you put enough cheese on Brussels sprouts, they’re OK,” his wife said with a smile. I thought I’d better interject something about nutrition, so I said “Cabbage, Brussels sprouts and broccoli are really good for you. They may help prevent cancer.” “Brussels sprouts look like little brains,” my husband added, not helping my cause. It’s no wonder our kids are repulsed whenever I mention having Brussels sprouts for dinner. Cabbage, broccoli, cauliflower, kale and Brussels sprouts are members of the cruciferous family. They contain chemicals called “glucosinolates” that are converted into cancer-blocking chemicals in the body. They also are good sources of vitamin C, an antioxidant vitamin. Glucosinolates and vitamin C are water-soluble chemicals, meaning they can end up in the cooking water if you use too much water. During cooking, sulfur compounds fill the air with the characteristic “cruciferous vegetable aroma.” As with cooking any vegetable, “less is more” when it comes to water. Use a small amount of water if cooking in a saucepan. Better yet, consider using a vegetable steamer. Microwave cooking is another option. It’s never too late to rediscover some of the foods “Mom” said were good for you. Whether it’s three, four, five or more decades since childhood, you may discover that some of the vegetables aren’t so bad after all. It’s also not too late to enjoy the potential health benefits of fiber-rich, low calorie vegetables and fruits. Strive for more than five servings a day. According to the latest guidelines, men should aim for nine total servings of fruits and vegetables daily, and women, seven. A serving is a half-cup cut up fruit or vegetables, a medium piece of fruit, one-fourth cup dried fruit, one cup leafy greens or three-fourths cup 100 percent fruit or vegetable juice. If you’re unsure how to use a certain type of produce, visit www.aboutproduce.com. It is devoted to produce information and recipes. Here’s a quick, easy and cheesy recipe that might even get the pickiest eater to try some Brussels sprouts.
### Source:
Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu |
Market Advisor: |
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North Dakota State University |
