This will be Michelle’s last kitchen at the South Arm Seniors’ Kitchen as a facilitator as she will be going on her maternity leave. She will return in September.

Seeing here is Michelle briefing the group on the theme of this kitchen. The theme is cruciferous vegetables. Cruciferous include veggies such as cauliflower, cabbage, broccoli, Brussel sprouts, bok choy, cress and some other green leaf vegetables like kale.

Here is what Michelle shared with the group:

Cruciferous vegetables are widely considered to be “health foods” because they are loaded with Vitamin C, fiber and multiple nutrients. A review of research in October 1996 showed that 70% of studies found a link between cruciferous vegetables and “protection against cancer” (except from Web MD).

From Web MD:

To maximise taste and nutrition, here are some tips for buying and cooking cruciferous vegetables:

• Dont overcook cruciferous vegetables. Overcooking can produce a strong sulfur odor and become unappealing.
• You can buy several types of cruciferous vegetables ready-to-go in the frozen or fresh packaged sections of your supermarket, including broccoli, cauliflower and Brussels sprouts.
• No raw veggie platter is complete without dark green broccoli or snowy white cauliflower florets.
• Ad raw broccoli and cauliflower florets to your green salad to give the nutrients a big boost.
• Add chopped cruciferous veggies to soups, stews and casseroles.
• When buying fresh broccoli, look for firm florets with a purple, dark green or blush hue on the top. They’re likely to contain more beta-carotene and Vitamin C than florets with lighter green tops. If it has yellow in it or is limp and bendable, the broccoli is cold — dont buy it.

NOTE: because cruciferous vegetables has poweful phytochemicals, they may have potential drug interactions. For example; hypothyroid can block drug intake. Cooking longer may help and not eating constantly.

Cauliflower popcorn is Michelle’s family regular snack. It is also great to serve as a side dish on your dinner table. It is delicious served with a tangy yogurt dip (just yogurt with some lemon juice and salt) or, sour cream, or a combo of both.

Ingredients

• 1 head cauliflower, rinsed well
• 1 tablespoon olive oil
• 1/2 teaspoon sea salt
• 1/4 teaspoon ground cumin
• 1/8 teaspoon ground black pepper

Source: Mintgreenapron.com

Instructions

Michelle also demonstrated how to make Kale chips during her briefing. Just remove the green leaves from the ribs and wash and tear to smaller pieces if needed. Michelle dries the kales by rolling them tightly using an absorbent  towel. Preheat oven to 400 degrees F (375 for convection oven). On a cookie sheet, toss kale with olive oil and salt to taste. Bake for approxinately 10 minutes, checking every few minutes and tossing if necessary.

The kale chips will be brown on the edges. The crispy edges are the best parts. Kids will love this healthy chips alternatives.

For the cauliflower popcorn, preheat oven to 475 degrees F. Remove core from the cauliflower and discard. Cut out florets and using your fingers to pull each one apart into approximately 6 smaller pieces. Place cauliflower pieces on an ungreased baking sheet, adding oil and seasonings. Rub into cauliflower with hands. Place baking sheet on the lower rack in the oven and bake for 10 minutes. Use a spatula to turn the cauliflower. Bake 5 more minutes or until pieces are crispy on the edges and slightly brown. You can roast any cruciferous vegetables like broccoli, Brussel sprouts, etc in a similar manner with a touch of olive oil, salt and pepper.