Cruciferous – Veggie treats

The secret to good health lies beneath those leaves of cabbage and florets of cauliflower, says Parvathy Menon Including vegetable in your daily fare is a healthy lifestyle choice. But some vegetables are healthier and more nutrition-packed than others. For instance the cruciferous family of vegetables — broccoli, Brussel sprouts, cabbage, cauliflower, kale, radish, and turnip — is described by contemporary nutritionists as miracle foods which contribute greatly to boosting bodily immunity. The high phytochemical sulforaphane content in these vegetables endows them with anticarcinogenic properties, not dissimilar to turmeric (curcumin). Sulforaphane prevents several types of cancer, including stomach, bladder, breast, prostate, lung, colon and skin, and also helps in pain management. Cruciferous vegetables, especially broccoli, are a superior source of antioxidants and are also being researched for alleviating depression. An estimated 300 studies have been published on PubMed (database of biomedical literature maintained by the United States National Library of Medicine at the National Institutes of Health), highlighting the benefits of cruciferous vegetables. That’s good enough reason to include them in your family’s daily menus. Parmesan roasted cauliflower Ingredients » 1 small to medium cauliflower, cut into florets » 2 tsp crushed garlic » 4 tbsp extra virgin olive oil » 1 tsp kosher salt » 1/2 tsp freshly ground black pepper » 1/2 cup freshly grated Parmesan cheese Preparation guide » Heat oven to 425° F (220° C) » Line a large baking dish with foil. » Toss the cauliflower florets with the olive oil, garlic, salt and pepper, and the Parmesan cheese in a large bowl. » Spread the mixture evenly in the baking dish. Roast for 25 to 30 minutes, turning the cauliflower every 10 minutes, until tender and lightly browned. Broccoli bake Ingredients » 2 cups water » 1/2 tsp salt » 450 gm broccoli » ½ kg cauliflower » 1/2 cup milk » 4 to 5 tbsp butter » 4 tbsp flour » Salt and pepper to taste » A dash of nutmeg » 2 tbsp dry breadcrumbs » 1 to 2 tbsp grated Parmesan cheese » 1 tsp chilly flakes Preparation guide » Preheat oven to 450 F. » Boil water with 1/2 teaspoon salt in a large saucepan. » Cut the broccoli and cauliflower into equal bite-sized pieces. Trim or peel the stems. » Add the broccoli and cauliflower to the water and cook until tender, for about 4 to 6 minutes. » Drain the vegetables, reserving the cooking liquid. Place the drained vegetables in a shallow casserole. » Transfer the vegetable broth to the bowl. Add milk and stir. » In the saucepan, melt 3 tablespoons of butter over medium heat. » Blend in the flour, stirring until smooth and bubbly. This makes a roux for the sauce. » Stir and cook for a couple of minutes. Slowly stir in milk and vegetable broth mixture. » Cook, stirring constantly, until thick. Season with salt, pepper and nutmeg. » Pour the sauce over the broccoli and cauliflower mixture and stir gently. » Melt…