Category Archives: Vegetables

Cruciferous Vegetables — What They Are and Why We Need Them

What Are Cruciferous Vegetables?
Cruciferous vegetables are a group of plants belonging to the Brassicaceae family (also called Cruciferae, meaning “cross-bearing”). They earned the name “cruciferous” because of the shape of their flowers, whose four petals resemble a cross. In North America, many of these vegetables are known as cole crops, whereas in the UK, Ireland, and Australia, they are often referred to as “brassicas.” No matter what they are called, they are enjoyed by people around the world, and are one of the dominant food crops globally.

At least some of this group of edible plants appear to have developed from wild plants growing in the eastern Mediterranean region. Roman conquerors brought the vegetables to the British Isles around 500 AD. Also, a common ancestor of these plants appears to have originated in Northern Europe where headless cabbages were first cultivated thousands of years ago. The crop spread around Europe and Asia where it transformed into the many types of cruciferous vegetables that we know today. Some, such as broccoli and cauliflower were selected for their large flowering heads. Others, such as mustard, collards, and bok choy were grown for their big leaves. Yet others, such as turnips, radishes, and kohlrabi, were selected for their bulbous stems and roots.

List of Common Cruciferous Vegetables
The Brassicaceae family of plants is a diverse group of vegetables that includes many foods that we are already familiar with. There are actually over 3,000 different species of plants that fall in this category, including leaf and root vegetables, oilseed, and condiment crops. Examples of some common cruciferous vegetables are included in the following list. (Note that some may not be familiar to you, depending on where you live.)

Arugula
Bok Choy
Broccoli
Broccoli Rabe (Rapini)
Broccoli Romanesco
Brussels Sprouts
Cabbage
Cauliflower
Chard
Chinese Broccoli
Chinese Cabbage
Collard Greens
Daikon Radish
Garden Cress
Horseradish
Kale
Kohlrabi
Komatsuna (Japanese
mustard spinach)
Land Cress
Mizuna
Mustard (seeds and
leaves)
Radish
Rutabaga
Tatsoi
Turnips (roots and greens)
Wasabi
Watercress

Nutrients in Cruciferous Vegetables
Even though this group includes a wide array of vegetables of different colors, shapes, and sizes, they share many nutritional similarities which are extremely health-promoting. Most are rich in an array of vitamins, minerals, and phytonutrients, which are plant compounds that help to reduce inflammation and the risk of serious diseases, such as cancer. They are very nutrient-dense, meaning they have few calories compared with their nutritional value. This helps to nourish the body, while keeping you full and satisfied without overeating.

Cruciferous vegetables are very diverse, allowing us to eat different parts of the plants, including the seeds, roots, stems, leaves, and flowering heads. Because of this, their nutritional content will vary somewhat from plant to plant. However, most are rich in vitamins, minerals, and other compounds that have many health benefits. The dark green vegetables are a rich source of nutrients that help to reduce inflammation and lower our risk of developing serious conditions, especially cancer. They are also rich in fiber, which helps to keep us full and satisfied, while feeding our gut microbiome.

Overall, cruciferous vegetables contain a variety of nutrients, including Vitamins A (from carotenoids, including lutein and zeaxanthin), C, E, K, folate and other B-Vitamins, and calcium, magnesium and potassium. They also contain essential trace minerals such as iron, selenium, copper, manganese, and zinc. They are high in fiber, and even contain protein and some healthy fatty acids (such as omega-6’s and omega-3’s).

Other Important Compounds in Cruciferous Vegetables That Make Them So Special
Over 10,000 different phytonutrients have been identified in whole plant foods, with many more likely to be found. The following are just examples of the important, health-promoting compounds found in the cruciferous family of vegetables.

Glucosinolates. The egg-like aroma of cruciferous vegetables (especially when cooked) indicates they have sulfur-containing compounds called glucosinolates. These compounds contain sulfur and nitrogen derived from a combination of glucose and various amino acids. Glucosinolates are responsible for the bitter flavor and sulfur-like aroma found in cruciferous vegetables. Over 120 types of glucosinolates have been identified. However, not all are found in plants that humans consume. Of the cruciferous vegetables commonly found in the human diet, kale and Brussels sprouts have the most glucosinolates.

The type of glucosinolate formed in a plant determines the types of sub-compounds that are formed when plant cells are broken. When a glucosinolate-containing plant is cut, chewed, or blended, myrosinase enzymes break down the glucosinolates forming a variety of products, including isothiocyanates, nitriles, and thiocyanates. Our gut microbiome has also been found to convert glucosinolates into isothiocyanates.

The sub-compounds can be further divided into assorted break-down products, such as aliphatic, indole, and aromatic glucosinolates. Glucosinolates and their break-down products are actually part of the defense mechanism of plants. They help to protect the plant from specific pathogens, insects, and herbivores. In humans, these compounds provide anti-inflammatory, antioxidant, anti-cancer, cardio-protective, neurological, and musculoskeletal protection against various disorders. Many of the healthful benefits of glucosinolates have been linked to the actions of isothiocyanates.

Various factors affect the type and concentration of glucosinolates found in cruciferous vegetables, including the specific species, growth conditions, storage conditions, preparation, and cooking methods. For instance, cooking damages the myrosinase enzyme found in cruciferous vegetables, with high temperatures and long cooking times resulting in greater losses. When preparing cruciferous vegetables for cooking, to get the most benefit from them, wash the vegetables and cut them as desired. Allow them to rest about 40 minutes, then steam them to get the most glucosinolates out of them. Boiling, microwaving, and pressure cooking can cause up to 90 percent or more of the glucosinolates to be lost.

Because commercially frozen vegetables are typically processed shortly after harvest, frozen cruciferous vegetables have been found to have a higher level of glucosinolates compared with those that have had prolonged refrigeration. The longer they have been stored fresh (in refrigeration) since harvest, the greater the loss, so it is best to consume them as soon after harvest as possible. Consuming them raw (and chewing them very well), especially when they have been freshly harvested, will yield the greatest benefit.

To get the absolute most benefit from cruciferous vegetables, grow them as sprouts. For instance, 3-day-old broccoli and cauliflower sprouts have been found to contain 10 to 100 times higher glucoraphanin levels per gram when compared to their mature plant forms. Jar sprouts are fast and easy to grow and only require seeds for sprouting, a mason jar with a sprouting lid, and water!

Glucoraphanin. This compound is a major component of broccoli, kale, Brussels sprouts, cabbage, and other cruciferous vegetables. Glucoraphanin is an intermediate compound that is broken down into sulforaphane (which is a type of isothiocyanate), some other isothiocyanates, and inactive nitrile compounds. Broccoli appears to be the best source of sulforaphane, with broccoli sprouts having 10 times or more sulforaphane than the mature plant. The type of isothiocyanate produced in a plant (when glucoraphanin is broken down) varies among the different cruciferous vegetables.

For the production of sulforaphane, glucoraphanin must be damaged by cutting, chopping, or chewing the plant. This allows glucoraphanin to come in contact with the enzyme myrosinase, which in turn, produces sulforaphane. Cooking deactivates the myrosinase enzyme. To get the most sulforaphane from broccoli that will be cooked, chop it at least 40 minutes before cooking. Also, adding a little mustard powder to the cooked broccoli can help to stimulate the production of sulforaphane. Why use mustard powder? Mustard plants also contain the enzyme myrosinase. Just adding a pinch of mustard powder to cooked broccoli reactivates the sulforaphane. This same principle applies when using frozen broccoli. Add a little mustard powder to the pot and myrosinase will start the production of sulforaphane.

Sulforaphane. Sulforaphane, a sulfur-rich compound, promotes the production of glutathione and its phase 2 enzyme, glutathione S-transferase. This increased activity reduces the risk of bladder cancer in people who regularly eat cruciferous vegetables. Sulforaphane acts as a potent antioxidant, reducing oxidative stress, helping to protect us from lung, breast, prostate, and bladder cancers.

Sulforaphane also appears to have antiarthritic benefits, protecting cartilage with anti-inflammatory effects.

Sulforaphane may also benefit heart health by reducing inflammation, which can lead to narrowing of the arteries, a major cause of heart disease.

Sulforaphane also appears to help people with Type 2 diabetes by reducing blood sugar levels.

Sulforaphane may also help with certain types of autism by improving social interaction and communication skills, protect the skin from damage caused by ultraviolet rays from the sun, and protect against degenerative diseases causing mental decline with age.

Isothiocyanates. Isothiocyanates are biologically active compounds that are formed during the breakdown of glucosinolates, which are found mainly in cruciferous vegetables. Each glucosinolate forms a different isothiocyanate. Isothiocyanates are carried to the liver where they are converted to glutathione and metabolized before being excreted from the body through urine. Different isothiocyanates have been identified and were found to have anti-cancer, anti-inflammatory, and antioxidative properties. As mentioned earlier, a high intake of cruciferous vegetables has been associated with a lower risk for cancer.

Indoles. Indoles are formed when glucosinolates are broken down. Indoles give cruciferous vegetables their sulfur-like aroma and flavor. They are important compounds to plants, as they influence various aspects of growth, development, and defense mechanisms. They also contribute significant health benefits to humans. Indoles appear to support detoxification, balance inflammatory responses, and aid in hormonal support. They are also known antioxidants, helping to neutralize harmful free radical molecules in the body that can cause damage to cells. This helps to support overall health. These benefits also help to support cardiovascular health by regulating vascular function, inflammation, and oxidative stress. Research has shown that specific indoles, such as indole-3-carbinol, help to reduce the risk of certain types of cancer. Cruciferous vegetables include some of the richest dietary sources of indoles.

Carotenoids. In addition to their rich content of vitamins and minerals, cruciferous vegetables are also rich in carotenoids, including beta-carotene, lutein, and zeaxanthin. Carotenoids are fat-soluble molecules that are found in many fruits and vegetables. They can also be made by certain bacteria, algae, and fungi. In humans, carotenoids have antimicrobial and anti-inflammatory properties, act as powerful antioxidant agents, and are known to help prevent cancer, cardiovascular disease, and cataracts. About 40 different carotenoids have been identified in the human diet.

Polyphenols. Polyphenols are a group of compounds found in many plant foods, including fruits, vegetables, nuts, seeds, grains, herbs, and spices. In the vegetables category, broccoli was found to be especially high in these compounds. Polyphenols act as antioxidants, neutralizing harmful free radical molecules that can damage cells, increasing the risk of serious conditions like cancer, diabetes, and heart disease. They also help to reduce inflammation, which is believed to be the root cause of many chronic illnesses.

Over 8,000 types of polyphenols have been identified. They can be sub-categorized into four main groups: flavonoids, phenolic acids, polyphenolic amides, and other polyphenols. Most polyphenols are classified as flavonoids, which are found in an array of foods, including purple cabbage. The type of food, its origin, ripeness, and how it was farmed, transported, stored, and prepared will affect the amount and types of polyphenols in a food.

Polyphenols have been found to lower blood sugar levels by helping to stimulate the release of insulin, reducing the risk of Type 2 diabetes. Research studies have linked polyphenol-rich diets with lower fasting blood sugar levels, higher glucose tolerance, and increased insulin sensitivity.

Polyphenols may also help to lower the risk of heart disease, due to their strong antioxidant properties, helping to reduce chronic inflammation, which is a risk for heart disease.

Polyphenols may also reduce your risk of developing blood clots, which may lead to stroke and pulmonary embolism.

Researchers have linked diets rich in polyphenols as helping to reduce the risk of cancer. The strong antioxidant and anti-inflammatory effects of polyphenols are what is believed to produce this effect. In humans, researchers have linked high blood levels of polyphenols with a lower risk of breast and prostate cancers.

Polyphenols help to promote better digestion by promoting the growth and survival of beneficial gut bacteria while deterring harmful ones.

Foods rich in polyphenols may even help to boost memory and our ability to focus. Research studies have found that polyphenols helped to significantly boost memory in older adults with mild mental impairment.

It is important to get your polyphenols from whole foods as much as possible. Although polyphenol supplements are available, they may not have the same healthful benefits as polyphenols obtain from whole foods because supplements are often isolated compounds. Foods have many compounds that often interact with each other. The other compounds may or may not have been identified by scientists, and it is unlikely that they would all be included in a supplement. Therefore, supplements may not be as effective as advertised. Also, high doses of polyphenol supplements have been found to cause detrimental effects in some people, including kidney damage, tumors, and an imbalance of thyroid hormones. They may also interact with certain medications, and even inhibit the absorption of specific vitamins and minerals, causing an imbalance in the body. It is best to be on the safe side, and get your polyphenols from whole plant foods.

As you can see, there are many healthful compounds in cruciferous vegetables, and nothing can substitute for them. You can’t go wrong by including plenty of nutrient-rich cruciferous vegetables in your diet. With there being so many to choose from, it is easy to rotate them so you don’t get bored eating the same thing all the time!

Health Benefits of Cruciferous Vegetables

Phytochemicals. The term “phytochemicals” refers to bioactive compounds found in plants that often affect the color, flavor, and aroma of the plant. Cruciferous vegetables contain an exclusive group of phytochemicals called glucosinolates. These chemicals, along with other phytochemicals, are being researched because of their potential in improving heart health (by regulating blood cholesterol, reducing blood pressure, and improving blood sugar control), preventing and slowing the progression of cancer, and improving other health conditions related to inflammation and oxidative stress. Such conditions include muscle, bone, and joint issues, along with nerve and brain health, including mental health. For instance, the Heart Research Institute of Australia is actively researching how naturally occurring chemicals in cruciferous vegetables could be used to develop new treatments for thrombosis (blood clot formation), stroke, and diabetes.

Anti-Cancer Effects. As mentioned earlier, cruciferous vegetables contain the sulfur-containing compounds, glucosinolates. These chemicals are what gives the vegetables their sulfur-like aroma and bitter flavor. During food preparation when the vegetables are chopped, and also during chewing and digestion, the glucosinolates are broken down to form biologically active compounds such as indoles, nitriles, thiocyanates, and isothiocyanates. The indole, indole-3-carbinol, and the isothiocyanate, sulforaphane, have been examined most often for their anticancer benefits.

Indoles and isothiocyanates have been found to inhibit the development of some cancers, especially bladder, breast, colon, liver, lung, and stomach cancers. Animal studies and cell studies have found that these chemicals help to protect cells from DNA damage and inactivate carcinogens. They also have antiviral and antibacterial effects, anti-inflammatory effects, induce cell death (apoptosis), and inhibit tumor blood vessels from forming with their antiangiogenetic properties. New blood vessels are needed for tumor cell migration. Thus, they can help to prevent metastasis of cancerous cells. Most studies conducted have been on animals. Human studies have shown mixed results, so more research is needed in this area.

Many antioxidant nutrients in cruciferous vegetables, such as the carotenoids beta-carotene, lutein, and zeaxanthin, along with Vitamin C and other nutrients have been shown to protect cells from free radicals and oxidative damage, that can lead to cellular mutations that promote cancer.

Therefore, eating plenty of cruciferous vegetables can be extremely important for good health. They should be a regular part of everyone’s diet.

Eye Health. As mentioned earlier, cruciferous vegetables are rich in carotenoids, especially lutein, zeaxanthin, and beta-carotene. These compounds are known for promoting better eye health. Not only are these special compounds found in many vegetables, but they are also found directly in the lens, retina, and macula of the eyes.

Lutein and zeaxanthin can help to protect the eyes from harmful ultraviolet rays in sunlight. Studies have found that a high level of these compounds in eye tissues is linked with better vision, especially in dim light or where glare is a problem.

Researchers have found that diets rich in lutein and zeaxanthin may help to deter age-related eye diseases, such as cataracts and macular degeneration. Many studies have found that when lutein and zeaxanthin are combined with other powerful nutrients such as Vitamin C and Vitamin E, the combination has a greater affect than any single one nutrient can do on its own.

Foods high in these eye health-promoting nutrients include kale, spinach, collard greens, turnip greens, corn, and broccoli. Note that most of these are in the cruciferous family of vegetables! Currently, there are no upper limits set for lutein and zeaxanthin, so you should feel free to eat what you want of these foods. Sometimes people can get a yellowing of their skin from eating an abundance of such vegetables. However, the condition is harmless and simply cutting back on the intake of these vegetables is all it takes to return skin to its usual color.

Fiber for Gut Health and More. Cruciferous vegetables are a good source of both soluble and insoluble fiber. Fiber has been shown to help improve cholesterol levels, blood sugar control, prevent constipation by keeping bowels moving regularly, and manage weight, preventing obesity. Ample fiber also has been shown to improve gut health by feeding the helpful bacteria in our intestines, thus improving the diversity of the gut microbiome.

Digestive Health. Cruciferous vegetables are high in insoluble fiber. This type of fiber adds bulk to the stool, which helps to prevent constipation. However, when a person is not used to eating a lot of fibrous foods, increasing the intake of foods high in fiber can cause digestive issues in some people, such as bloating, gas, and diarrhea. It is because the gut microbiome is not used to having so much fiber available. Over time, the gut bacteria will adjust to the change and the issues should subside. In the meantime, cooking cruciferous vegetables can help to ease digestive upsets. Also, it may be very helpful to increase the intake of fibrous foods slowly over time. This allows the gut microbiome time to adjust to the added fiber intake.

What About Goitrogens? Should Some People Avoid Eating a Lot of Them?
Cruciferous vegetables are extremely healthful to eat on a regular basis. Unless you have a specific medical condition and have been told by your physician to limit this family of vegetables, you should feel free to enjoy them as you wish.

Some people are concerned with the glucosinolates being goitrogens. Such compounds have been said to possibly interfere with the thyroid function, especially in those with hypothyroidism. According to researchers at Oregon State University, normal consumption of foods containing goitrogens does not appear to increase the risk of hypothyroidism, unless a person is deficient in iodine. Such a deficiency in the United States is rare because of the consumption of iodized salt and naturally-occurring iodine in some other foods, such as sea vegetables.

But in many cases, hypothyroidism may be caused by inadequate iodine intake. Rather than addressing the intake of iodine, many doctors advise patients to restrict the intake of goitrogen-containing foods, namely the cruciferous vegetables, while prescribing thyroid hormone medications. Rather than treating the symptoms, why not address the potential cause? It is advisable to monitor your iodine intake and have your level tested. If it is low, increase your iodine intake by ingesting either sea vegetables, such a nori or dulse, which naturally contain iodine, or slightly increase your intake of iodized salt. If you know your iodine intake is adequate and you still suffer from hypothyroidism, then restricting cruciferous vegetables may be helpful until the cause of your low thyroid function can be addressed. Otherwise, if adequate iodine intake resolves your low thyroid function, then you should be able to eat cruciferous vegetables without issue, as long as you maintain an adequate intake of iodine. Check with your doctor to be sure, and ask for appropriate tests so you know that your iodine levels are adequate.

Just for the record, goitrogens are not only found in cruciferous vegetables. They are also in soy, spinach, strawberries, peaches, and peanuts.

How Much Should I Eat?
It is suggested that adults eat at least 2-1/2 cups of vegetables a day. One cup of raw or cooked vegetables such as broccoli, cauliflower, and Brussels sprouts is equivalent to a 1-cup serving. Because they are light and fluffy, 2 cups of raw leafy vegetables, such as kale and arugula, are considered to be equivalent to a 1-cup serving of vegetables. Dr. Michael Greger, of NutritionFacts.org, suggests that we eat at least one serving of cruciferous vegetables each day, and two servings of leafy greens a day, which could also include leafy cruciferous vegetables.

How to Select Cruciferous Vegetables
Since there are so many different types of cruciferous vegetables, there is not necessarily a “one size fits all” recommendation on how to select them. In general, for leafy greens, such as kale, collards, and broccoli, select ones that look bright and hydrated, and are without blemishes. Avoid those that are very wilted or discolored.

For root vegetables, such as turnips and rutabagas, select those that are without blemishes, have a smooth skin, and are not shriveled or wrinkled, which indicates they are old. They should feel heavy for their size. Often times, the smaller ones will be more tender and less tough than the larger ones. However, when choosing a rutabaga, select one between 3 and 5 inches in diameter at the top. Small rutabagas may be bitter.

How to Store Cruciferous Vegetables
Cruciferous vegetables are hardy and will keep well when stored properly. They should be kept dry and refrigerated to avoid spoilage. Use a salad spinner to remove any excess water from washed and cut leafy greens. Then wrap them in a clean towel, and place them in a plastic bag or container, and store it in the refrigerator. When wrapped that way, cut leafy greens will last about a week or more, and a head of cabbage will last up to a month.

Root vegetables in the cruciferous family, such as turnips and rutabagas, can be kept in a cool, dry, and dark place for several months.

Tips and Ideas for Enjoying Cruciferous Vegetables
* Some cruciferous vegetables, especially some of the dark leafy greens, can have a strong bitterness to them. Some ways to remove the bitterness include any of the following:

Remove the bitterness by washing the greens, cutting them as desired, then washing them again. The bitter compounds are released from the cells of the leaves when they are cut. Washing them after cutting them helps to rinse away some of the released bitter compounds, thereby improving the flavor.
Add a little bit of an acidic ingredient to your greens. Whether they are being eaten cooked or raw, drizzling a little lemon juice or vinegar on your prepared greens, then stirring or tossing them to disperse the acidic liquid among the greens will counteract the bitterness. A small amount is all that is needed, such as a tablespoon (at the most) of acidic liquid sprinkled over a large bowl or pot of greens should do the trick without giving them a sour flavor.
Adding something sweet to your bitter greens can also help to counteract their bitterness. Examples include a drizzle of honey, maple syrup, or agave nectar, a sprinkle of sugar, addition of a sweet fruit such as dates, date sugar, or date syrup, or anything that you enjoy with a sweet flavor.
Briefly blanching the vegetables in boiling water.
Adding a fat to them can help to balance out bitterness. Examples of fats to add include butter or margarine, oil, avocado, nuts, or seeds.
Adding a little salt can also help to reduce bitter flavors.
Adding spices and/or herbs to bitter vegetables can help to tame the flavor. Example: Garlic with a little Parmesan cheese or nutritional yeast, and added salt, can help divert a bitter flavor.
Braising, sautéing, or stir-frying can tame bitterness in greens.
Roasting at a high temperature can reduce bitterness and bring out the sweet and savory flavor of bitter vegetables.

* Add finely sliced cabbage (purple or green) to tacos or a salad for a little extra crunch, chewiness, and a nutritional boost.

* Add thinly sliced radishes to salads or sandwiches.

* Use a food processor to make cauliflower or broccoli “rice” and add it to dishes such as fried rice or risotto, or even a vegetable salad.

* Add some chopped or sliced cruciferous vegetables to a pizza.

* Mix some chopped cruciferous vegetables to an omelet.

* If you don’t have time to do a lot of food preparation, check out the produce section of your favorite grocery store. Many have washed and pre-sliced or chopped vegetables, ready to be added to your favorite dish. Food preparation couldn’t be easier!

* Try roasting vegetables like turnips, Brussels sprouts, or broccoli for enhanced flavor. Season with a little olive oil (optional), lemon juice, salt and pepper and enjoy their natural flavors.

* Try raw broccoli or cauliflower in salads, or with dips like guacamole or hummus.

* Shave Brussels sprouts or cabbage and use it as a base for a salad. Drizzle with balsamic vinaigrette for a sweet flavor to help balance the bitterness of the leafy greens.

* Try adding leafy greens, such as kale, to smoothies. Add some fruit for sweetness. Lime or lemon juice, or even pineapple can be added to help counteract any bitterness from the greens.

* Try steamed or lightly water-sauteed leafy greens like cabbage, kale, or collard greens. Season them with a little garlic, onion, or other spices and a drizzle of lemon juice for a delightful side dish.

Resources
https://www.eatright.org/food/food-groups/vegetables/the-beginners-guide-to-cruciferous-vegetables

https://en.wikipedia.org/wiki/Cruciferous_vegetables

https://pmc.ncbi.nlm.nih.gov/articles/PMC4031110/

https://islandhealth.org/food-of-the-month-cruciferous-veggies/

https://foodwise.org/articles/cruciferous-crops/

https://www.hri.org.au/health/your-health/nutrition/nutritional-benefits-of-cruciferous-vegetables

https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet#what-are-cruciferous-vegetables

https://www.goodrx.com/well-being/diet-nutrition/what-are-cruciferous-vegetables

https://www.webmd.com/eye-health/lutein-zeaxanthin-vision

https://pmc.ncbi.nlm.nih.gov/articles/PMC8575925/

https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/isothiocyanate

https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/glucosinolate

https://www.cpbl-stl.com/blog/sulforaphane

https://www.aicr.org/news/new-research-reveals-how-to-prepare-foods-to-boost-cancer-fighting-activity/

https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/glucoraphanin

https://nutritionfacts.org/topics/sulforaphane/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10974736/

https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/isothiocyanates#food-sources

https://www.rupahealth.com/post/what-are-indoles-and-why-are-they-important-for-health

https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/indole-3-carbinol

https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet#why-are-cancer-researchers-studying-cruciferous-vegetables

https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/carotenoid

https://www.healthline.com/nutrition/polyphenols#what-they-are

https://www.instacart.com/company/ideas/rutabaga-all-you-need-to-know/

https://www.everydayhealth.com/hs/hypothyroidism/do-you-need-to-avoid-cruciferous-vegetables/

https://lpi.oregonstate.edu/mic/minerals/iodine

https://nutritionfacts.org/video/flashback-friday-dr-gregers-daily-dozen-checklist/

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Lutein and Zeaxanthin 101

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Lutein and Zeaxanthin 101

What are lutein and zeaxanthin?
When reading about nutrition, we often encounter the mention and benefits of lutein and zeaxanthin in some plant foods. Many people may not be sure as to what these compounds are, so this research project was written to help explain what they are, where they are found in nature, their health implications, and how we can realize the most benefit from them.

Lutein and zeaxanthin are carotenoid pigments that serve as powerful antioxidants in the body. Carotenoids are plant pigments commonly found in fruits and vegetables and are divided into two subgroups: carotenes and xanthophylls. Beta-carotene and lycopene are examples of carotenes. Lutein and zeaxanthin are examples of xanthophylls. Carotenoids have properties similar to lipids (fats), making them fat-soluble antioxidants. Carotenoids are found throughout the body; however, the carotenoids lutein and zeaxanthin accumulate selectively in the eyes and brain. In the eyes, they provide the yellow pigment in the macula, along with the non-dietary factor, meso-zeaxanthin.

Antioxidants are critical compounds for good health because they protect the body from harmful unstable free radical molecules. Such molecules can damage cells, contribute to aging, and lead to the progression of diseases like heart disease, cancer, Type 2 diabetes, Alzheimer’s disease, and eye diseases.

Lutein and zeaxanthin are structurally very similar, with only slight differences in the arrangement of atoms. About 80% of people convert some lutein into meso-zeaxanthin, another form of antioxidant. These three pigments (lutein, meso-zeaxanthin, and zeaxanthin) accumulate in the retina of the eye, specifically the macula. They are sometimes referred to as macular pigments, and are well-known for working together to protect the eyes from damage and disease. Those who are not able to convert lutein into meso-zeaxanthin are most prone to developing age-related macular degeneration.

Both lutein and zeaxanthin provide yellow or orange color to common foods, such as cantaloupe, corn, carrots, orange/yellow peppers, salmon, and egg yolks. They are also found in dark green leafy vegetables. In green vegetables, their yellow or orange pigments are masked by green chlorophyll, giving them their dark green color.

What is their function in human health and nutrition?
The role of lutein and zeaxanthin in human health has been well established from scientific research studies. Primarily, inadequate lutein and zeaxanthin are related to age-related macular degeneration (AMD) and cataracts.

Age-Related Macular Degeneration (AMD), Loss of Central Vision. Age-related macular degeneration (AMD) is the main cause of vision loss in people over age 50. AMD occurs when part of the retina, the macula, is damaged, causing a loss of central vision. Lutein and zeaxanthin are both especially important for the health of the eyes since they are the main pigments found in the yellow spot of the human retina. This area protects the macula from damage by blue light. Also, they are the only dietary carotenoids found in the retina of the eye.

There are seven colors in the visible light spectrum, with blue being one of them. Together, they make up the white light we see when we are in sunlight. The sun is the main source of blue light, but it is also emitted by computers, smartphones, televisions, fluorescent, and LED light bulbs. Natural blue light helps to regulate the circadian rhythm, or wake-sleep cycle, so it is important for all of us, especially children. Research has shown that blue light can boost alertness, improve attention span and reaction time, help memory, and improve mood. It has been used to treat various skin conditions such as acne, precancerous actinic keratoses, and some skin cancers.

Because of ever-increasing use of technology, we are exposing our eyes to more and more amounts of blue light. Unfortunately, blue light is hard for the eyes to block, and almost all of it travels to the retina of our eyes. Continuous exposure to blue light can damage retinal cells causing AMD, eye cancer, cataracts, and more. Eye strain from digital devices can result in dry eyes, watery eyes and tearing, blurred vision, headache, tired eyes, irritation, and soreness.

Lutein and zeaxanthin act as a natural sunblock by absorbing excess light energy. They are believed to protect eyes from harmful blue light. They also improve visual acuity by acting as powerful antioxidants, destroying harmful reactive oxygen species (free radical molecules). Adequate intake of lutein and zeaxanthin have been linked with reduced risk of AMD and cataracts. With AMD being the leading cause of blindness in people over age 65 living in industrial countries, and cataracts being the leading cause of blindness in those over age 40 in developing countries, it is extremely important for everyone to get plenty of lutein and zeaxanthin from fresh, colorful foods in their diet.

Cataracts. A cataract develops when the lens of the eye becomes cloudy and impairs vision. There are three main types of cataracts: nuclear sclerotic, cortical, and posterior subcapsular cataract. The types are differentiated by where and how they develop in the eye.

Nuclear Sclerotic Cataract. This type of cataract refers to the hardening of the center (or nucleus) of the lens of the eye. In the early stages, the lens becomes cloudy and yellow, then eventually hardens. As this type of cataract progresses, it changes the eye’s ability to focus and see clearly.

Cortical Cataract. With this type of cataract, areas of white cloudiness develop in the outer edges of the lens (the cortex), spreading inward, having the appearance of a spoke wheel or a star pattern. This condition scatters light entering the eye, causing blurred vision and glare. The individual may have difficulty judging contrast and depth perception.

Posterior Subcapsular Cataract. This type of cataract begins as a small, cloudy or opaque area in the back (posterior) of the lens. It develops on the underside or beneath the lens capsule (hence the term “subcapsular”). The lens capsule surrounds the lens and holds it in place. This type of condition usually develops quickly and symptoms are often noticed within just a few months of being developed. The person may notice a glare or halo effect around lights and may also have a hard time reading.

In a meta-analysis reported in the January 2014 issue of the journal Nutrients, researchers studied the association between lutein and zeaxanthin status and the risk of developing age-related cataracts. They found a significant correlation between high blood levels of lutein and zeaxanthin with a decreased risk of nuclear cataract. They also found that a high blood level of lutein and zeaxanthin was associated with a reduced risk of subcapsular and cortical cataracts, although the association was not significant.

What foods contain lutein and zeaxanthin?
Lutein and zeaxanthin are found in most fruits and vegetables, but green and yellow foods have the highest amounts. They are fat-soluble antioxidants, so including a small amount of a fat source in your meal, such as avocado, nuts, seeds, olives or olive oil may help to increase their absorption rate.

According to the USDA Database, the following foods are among the highest in their content of lutein and zeaxanthin (listed in descending order). Note that this list is not all-inclusive, and some of the foods on the chart are cooked, while others are raw. To see the entire list, please visit https://www.nal.usda.gov/sites/default/files/page-files/Lutein_zeaxanthin.pdf

Spinach
Turnip Greens
Cress
Peas, Green
Kale
Corn
Squash (summer)
Broccoli
Asparagus
Brussels Sprouts
Leeks
Beans, Snap
Beet Greens
Celery
Broccoli Rabe
Okra
Carrots
Tomatoes
Egg Yolk
Tangerines
Kiwi Fruit

Do lutein and zeaxanthin survive cooking?
It is important to know that cooking some types of food containing lutein and zeaxanthin reduces their concentrations in the food, although it does not completely destroy these important antioxidants. Yet, cooking can also increase the availability of these antioxidants in other foods. So, there is not one clear answer to the question that applies to all plant foods. When you prefer to cook your vegetables, lightly steaming them is often the best way to cook them while preserving the most nutrients. To get the most out of your leafy greens, check the USDA .pdf document linked in the second paragraph under the topic “What foods contain lutein and zeaxanthin?”. Some foods in the list are cooked while others are raw. The lutein plus zeaxanthin content (combined) is listed on the chart for each food.

Are lutein and zeaxanthin supplements effective?
There are not a lot of research studies examining the effects of supplemental lutein and zeaxanthin as compared with direct intake from food. But, from the following studies, it appears that supplemental intake of these antioxidants may be effective.

In the August 10, 2018 issue of the journal Nutrients, researchers reported the results of a study where they tested the effects on eye health of supplemental lutein and zeaxanthin for 8 months in 72 postmenopausal women. Levels of lutein and zeaxanthin were tested both before and after treatment. Dietary intake of these antioxidants was also taken into account. They found that their serum concentrations of both lutein and zeaxanthin increased with the supplementation.

In the February 2022 issue of the journal Nutrients, researchers summarized current data on the role of lutein and zeaxanthin presented from human studies targeting their metabolism and bioavailability, with recommendations to consume foods rich in these antioxidants. They state that these antioxidants are extremely important for the proper functioning of certain organs of the body, namely the eyes, skin, heart, and intestines. They stated that supportive therapy with lutein and zeaxanthin can have a beneficial effect in delaying the progression of eye diseases such as age-related macular degeneration and cataracts. The concluded that dietary supplementation with lutein and zeaxanthin is recommended for the prevention of retinal diseases. A diet rich in the pigment xanthophylls (the class under which lutein and zeaxanthin fall) increases their amount in the macula, although no supplementation can replace a well-chosen diet.

Considering all factors, it is very likely best to consume all carotenoids and antioxidants from whole foods, but when that is not possible, supplementation may help. In fact, some ophthalmologists recommend lutein and zeaxanthin supplementation in AMD patients or in those whose eye health may benefit. There are a number of different supplement brands and formulas containing lutein and zeaxanthin available on the market. Bear in mind that supplements should be used in addition to eating foods that contain such nutrients. Supplements should not be used as a food replacement. They are never equivalent, because whole foods contain other components that may enhance the effect of the ingredient you are seeking. Supplements are isolated components of food, lacking the additional, sometimes yet-to-be-discovered compounds found in whole foods that may work synergistically with the intended nutrient.

Caution: Lutein and zeaxanthin are generally recognized as safe. However, consuming high levels of lutein in supplement form in addition to eating a lot of foods high in this nutrient may not be advised. In a March 2018 issue of the journal Advances in Nutrition, researchers cited a case study involving a woman who took 20 mg of lutein supplement daily for 8 years, in addition to consuming a diet unusually high in lutein. She developed crystals in both eyes due to the overdose of lutein. Seven months after discontinuing the lutein supplement, but continuing with her usual diet, the crystals resolved in one eye, but not in the other.

To prevent such an occurrence, it is easy to monitor the nutrients in your own diet, free of charge. Simply establish a profile with https://www.cronometer.com and use their free software by entering your food intake to get a good idea of your lutein and zeaxanthin intake on a regular basis. That can help you to determine if supplementation is needed. Although there are no standard recommendations for these antioxidants, it is generally recommended that we take in about 2 mg of zeaxanthin and 10 mg of lutein from foods each day. The average intake of most Americans is well below that amount. If you are not meeting these needs on average, then supplementation or a dietary change may be something to consider.

Conclusion
Enough cannot be said for the power of whole plant foods when it comes to gaining and protecting our health and well-being. It is important for everyone to include in their diet as many colorful fruits and vegetables as possible. Furthermore, including foods rich in Omega-3 fatty acids along with your colorful fruits and vegetables may enhance the benefits of these important antioxidants in the body. When you cannot consume enough foods that contain lutein and zeaxanthin, or those foods are not readily available to you, including antioxidant supplements of lutein and zeaxanthin may help to guard your health.

Resources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/

https://www.healthline.com/nutrition/lutein-and-zeaxanthin#what-they-are

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8874683/

https://www.macuhealth.com/lutein-and-zeaxanthin/

https://www.webmd.com/eye-health/what-is-blue-light

https://tucson2020.com/what-are-the-three-types-of-cataracts/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916871/

https://iovs.arvojournals.org/article.aspx?articleid=2163771

https://www.sciencebasedhealth.com/ContentPage.aspx?WebpageId=234

https://pubmed.ncbi.nlm.nih.gov/26042352/

https://www.nal.usda.gov/sites/default/files/page-files/Lutein_zeaxanthin.pdf

https://www.macular.org/wp-content/uploads/2016/05/lutein.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6116081/

https://aocs.onlinelibrary.wiley.com/doi/10.1007/s11746-001-0324-x

https://pubmed.ncbi.nlm.nih.gov/16723441/

https://www.cleveland.com/healthfit/2010/08/raw_veggies_can_pack_a_punch_b.html

https://www.pnas.org/doi/full/10.1073/pnas.1706332114

https://www.eyedocs.co.uk/ophthalmology-journal-articles-classic/1083-age-related-eye-disease-study-areds.html

https://www.cdc.gov/nutritionreport/pdf/fat.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6949322/

https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/xanthophyll

https://pubmed.ncbi.nlm.nih.gov/15640510/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5916423/

Sugar Snap Peas 101 – The Basics (Revised)

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About Sugar Snap Peas
Sugar snap peas, also known as snap peas, are members of the legume family. They are a cross between snow peas (flat pea pods commonly used in Asian stir-fries) and garden peas (shelled, and used in “peas and carrots”). Unlike garden peas, the whole pea, pod and all, of snap peas can be eaten. They are crunchy, sweet, and delicious raw or cooked. They have tough “strings” at the seams of the pod that some people prefer to remove before eating the whole peas with the pod.

Sugar snap peas became widely available in America in the 1970s, courtesy of the University of Arizona. They were developed to provide the sweetness of fresh garden peas without the need for shelling. This makes sugar snap peas a delicious, crunchy, and convenient snack and easy addition to many dishes. Sugar snap peas have a nutritional profile similar to snow peas. Although they are in the legume family, we treat them more as a vegetable than a protein food.

Nutrition and Health Benefits
Sugar snap peas are an excellent source of Vitamin C. They also supply a lot of Vitamins B1, B2, B6, K, iron, manganese, and copper. Furthermore, they provide notable amounts of niacin, Vitamin A (beta-carotene), folate, pantothenic acid, calcium, magnesium, phosphorus, potassium, zinc, protein, fiber, and more. One cup of sugar snap peas has about 35 calories. They are a nutrient-dense food that you can feel free to enjoy all you want!

Weight Management. Since sugar snap peas are a nutrient-dense food, providing few calories with a strong nutritional punch, they can provide a satisfying snack for anyone, especially those struggling with weight issues. They are a crunchy, sweet finger-food that is very portable and can easily be enjoyed as a guilt-free snack, included into meals, appetizer trays, or packed into a to-go meal for children and adults alike. With only about 35 calories in one cup of raw sugar snap peas, they can be an all-you-can eat food with a sweet crunch that you can enjoy any time you want.

Vitamin C. Sugar snap peas are packed with Vitamin C. This critical vitamin is a powerful antioxidant that not only boosts the immune system, but also supports collagen production. Collagen is an important component of skin that naturally declines as we age. Decreasing collagen contributes to the development of wrinkles and crepey skin. It can also lead to weakened muscles, joint pain, gum disease, osteoarthritis and even thinning of the lining of the digestive tract that can lead to gastrointestinal problems. Vitamin C is also important for the absorption of iron from plant foods, making it more bioavailable. Iron is essential for creating hemoglobin, which carries oxygen in the blood. It also helps to create myoglobin, a protein in muscle cells. Since iron is often found in animal foods, including foods such as sugar snap peas in the diet can be especially helpful for those on a plant-based diet. Since sugar snap peas contain iron and Vitamin C, we get a “2-for-1” bonus when making them a regular part of our diet.

B-Vitamins. Sugar snap peas supply an array of B vitamins. These nutrients are needed to make red blood cells and extract energy from the food we eat. B vitamins are found in animal foods and plant foods such as leafy greens, beans and peas. Sugar snap peas also supply folate, another B vitamin. This essential nutrient is especially important before and during pregnancy since a deficiency can promote spinal and brain deformities in the offspring. Furthermore, sugar snap peas also supply Vitamin B6 which helps the body make insulin, non-essential amino acids, and also fight infections. So, including more foods like sugar snap peas in the diet can help to satisfy our nutritional needs in a number of ways!

Bone Health. Sugar snap peas provide plenty of Vitamin K, which is very important in maintaining our bones. This vitamin helps to process calcium, directing it to be incorporated into bone cells. This, of course, can help to prevent osteoporosis and bone fractures. Vitamin K is also important for helping the blood to clot appropriately, which can help the body to heal more quickly, as needed.

Immune Health. Sugar snap peas can also help to support and strengthen the immune system. They are rich in beta-carotene (precursor to Vitamin A), which is important for the growth of immune cells. Vitamin A helps the body to protect itself from invading bacteria and viruses by supporting the development of our immune cells. Also, sugar snap peas are very high in Vitamin C, which is a well-established nutrient for supporting the immune system, especially the white blood cells.

Digestive Health. Sugar snap peas can also help to support our digestive system. They supply valuable dietary fiber, especially when the pods are eaten. Insoluble fiber helps to feed the beneficial bacterial in the digestive tract, acting as a prebiotic. This helps to keep our GI tract healthy and working efficiently, preventing constipation. Ample dietary fiber also helps to lower our risk of certain types of cancer, so you can’t go wrong by adding plenty of fiber-rich foods to your day!

Heart Health. The fiber and antioxidants in sugar snap peas can also help to promote cardiovascular health. Their soluble fiber helps to reduce cholesterol and triglycerides in the blood, while the antioxidants (such as Vitamin C) help to protect our blood vessels from damage. The peas also contain nitrates, which have been shown to improve blood flow and reduce blood pressure.

Blood Pressure Regulation. Not only can the nitrates in sugar snap peas help to reduce blood pressure, but they are also rich in potassium, an electrolyte that helps to keep blood pressure in check by balancing the effects of sodium. One cup of sugar snap peas contains over 350 mg of potassium, nearly 11 percent of the recommended daily intake for adults. Sugar snap peas also are rich in magnesium, which is known to help lower blood pressure. It works by helping to dilate blood vessels, lowering blood pressure. Magnesium is also known to help reduce stress and anxiety, further working toward reducing blood pressure.

Low Glycemic Index. Sugar snap peas are sweet for a legume. Yet, because of their fiber content, they have a low glycemic index, so they should not cause a spike in blood sugar when eaten. They should be a safe food for those contending with blood sugar issues.

Eye Health. Sugar snap peas contain lutein and zeaxanthin, two important antioxidants that are very beneficial in preventing age-related macular degeneration and promoting eye health.

How to Select Sugar Snap Peas
Look for sugar snap peas that are bright green, smooth, and without blemishes. Avoid those that are spotted, discolored, or wrinkled.

How to Store Sugar Snap Peas
Depending upon how old they are when you purchase them, sugar snap peas can keep for up to five days in a plastic bag in the refrigerator. Try to use them by the “Best by” date stamped on the package. Discard any that have become soft or discolored.

How to Freeze Sugar Snap Peas
To freeze sugar snap peas, wash them well and remove the ends and strings if desired. Place them in boiling water for 1-1/2 minutes, then immediately place them in a bowl of ice water for 2 minutes. Remove and allow them to drain well. Place them on a tray and freeze for one or two hours, so they are frozen separately. When frozen, place them in freezer containers or bags and return them to the freezer. They will keep well like this for 8 months.

Some people choose to freeze snap peas without blanching, by simply placing the washed peas (that have been frozen individually on a tray) in a freezer bag and storing them in the freezer. If you choose to do this, use them within 4 to 6 weeks. If frozen that way, the longer they are stored, the more they will lose their color, flavor, and nutritional content.

Can Sugar Snap Peas be Eaten Raw?
Sugar snap peas can be enjoyed raw or cooked. The pod is edible, so you can just pop the whole thing in your mouth and enjoy the natural sweetness and crunchiness of the pea for a snack or add them to salads. They naturally have a tough string that runs along the seam, so removing that before eating may make them more enjoyable and easier to chew.

How to Prepare Sugar Snap Peas
Of course, give your snap peas a good wash before using them. Some people prefer to remove the ends and the tough string that runs along the seam on the pod, although this step is not mandatory. They can be enjoyed whole or cut as needed, and raw or cooked in your recipe. They may be stir-fried, sautéed, blanched, steamed, boiled, roasted, and used in assorted recipes from main dishes to casseroles, soups, stews, and side dishes. They can be enjoyed raw as a snack, included in salads, or enjoyed on a tray with other vegetables and your favorite dip.

Tips and Ideas for Using Sugar Snap Peas
Sugar snap peas can be eaten raw as a snack or used as a healthful and crunchy addition to any salad. They can be steamed, blanched, boiled, braised, sautéed, stir-fried, sautéed, or added to soups, stews, pasta dishes, and casseroles. To keep the crispiness of snap peas, eat them raw or cook them very briefly.

Here are some easy ideas for using sugar snap peas:

* Eat them raw as a simple snack…delicious!

* Slice them and add them to your favorite salad for sweetness and crunch.

* Include them on a tray with other vegetables with your favorite dip or hummus.

* Sauté your sugar snap peas and top them with a little lemon zest, salt and pepper.

* To roast sugar snap peas, lightly coat them with olive oil, sprinkle them with garlic powder, and roast at 400°F for 15 to 20 minutes (turn once during roasting), until they are as crisp and brown as you like. Sprinkle with a little Parmesan cheese and enjoy!

* Add them to your favorite stir-fry.

* Stir-fry sugar snap peas with shredded carrots, onion, garlic, salt, pepper, and a little tamari. Serve over cooked quinoa, then top with a little lemon juice or white wine vinegar, and toasted pepitas.

* Add them to your favorite stir-fry noodle dish.

* Add sugar snap peas to orange stir-fried chicken served over rice.

* Add them to a cold pasta salad.

* Try grilled sugar snap peas for something different.

* If you are cooking your sugar snap peas, to help maintain their crispness, cook them only briefly.

* Slice sugar snap peas and add them to a veggie pizza.

* Add them to a salad with strawberries, avocado and walnuts on a bed of mixed greens. Top with a lemon honey vinaigrette.

* To freeze sugar snap peas, first blanch them by boiling them for 1-1/2 minutes. Then place them in a bowl of ice water for 2 minutes. Drain well, then transfer them to a tray and spread them out in a single layer. Freeze, then transfer to a freezer container or bag. Use them within eight months.

* If a recipe calls for sugar snap peas and you don’t have any or don’t have enough, you could use an equal amount of snow peas, instead. Just note that the snow peas will not have the sweetness nor crunch that you would have with the sugar snap peas. English or green peas may also be substituted for sugar snap peas, but it’s important to know that the pods of green peas are not edible.

Herbs and Spices That Go Well with Sugar Snap Peas
Basil, chervil, cilantro, cumin, curry powder, dill, horseradish, marjoram, mint, mustard seeds or powder, parsley, pepper (black), sage, salt, tarragon, thyme

Foods That Go Well with Sugar Snap Peas
Proteins, Legumes, Nuts, and Seeds: Beef, cashews, nuts (in general), peanuts and peanut sauce, peas (such as green peas), pine nuts, pistachios, sesame seeds, tofu

Vegetables: Asparagus, bell peppers, broccoli, carrots, cauliflower, chiles, chives, fennel, garlic, ginger, leeks, lettuce, mushrooms, onions, radishes, scallions, shallots, water chestnuts

Fruit: Lemons

Dairy and Non-Dairy: Butter and browned butter, cheese (i.e., Parmesan), coconut milk, yogurt

Grains: Noodles, pasta, rice, whole grains (in general)

Other: Miso, mustard (prepared), oils (esp. olive, sesame), soy sauce, sugar, stock, vinegar

Sugar snap peas have been used in the following cuisines and dishes…
Curries, pasta dishes, salads (i.e., grain, noodle, pasta), soups, stews, stir-fries

Some Suggested Flavor Combinations Using Sugar Snap Peas
Combine sugar snap peas with…
Basil + Garlic
Basil + Tofu [in a stir-fry]
Chiles + Garlic + Lemon
Cumin + Thyme
Dill + Olive Oil + Scallions
Garlic + Lemon Zest [with pasta]
Garlic + Mushrooms
Garlic + Pine Nuts
Ginger + Sesame Oil
Lemon + Mint
Mushrooms + Pasta
Mustard + Olive Oil + Vinegar
Peanut Sauce + Soy Sauce [with noodles or pasta]
Sesame Oil + Sesame Seeds

Recipe Links
Black Pepper and Garlic Sugar Snap Pea Pasta https://www.slenderkitchen.com/recipe/black-pepper-and-garlic-sugar-snap-pea-pasta#recipe

Snap Pea and Japanese Eggplant Stir-Fry https://www.slenderkitchen.com/recipe/snap-pea-and-japanese-eggplant-stir-fry#recipe

Garlic Sugar Snap Peas https://www.slenderkitchen.com/recipe/garlic-sugar-snap-peas#recipe

Sesame Sugar Snap Peas https://www.slenderkitchen.com/recipe/sesame-sugar-snap-peas#recipe

Citrus Shrimp Salad and Sugar Snap Peas with Romaine Hearts https://producemadesimple.ca/citrus-shrimp-salad-sugar-snap-peas-with-romaine-hearts/

5 Easy Lunch Ideas with Sugar Snap Peas https://producemadesimple.ca/5-easy-lunch-ideas-sugar-snap-peas/

Scallop Fettuccine and Sugar Snap Peas https://producemadesimple.ca/scallop-fettuccine-sugar-snap-peas/

10 Minute Sugar Snap Peas with Lemon https://www.asweetpeachef.com/sugar-snap-peas/#wprm-recipe-container-20390

14 Spring Sugar Snap Pea Recipes You Need to Try This Season https://www.delish.com/cooking/g74/sugar-snap-pea-recipes/

Asian Beef with Sugar Snap Peas https://www.thechunkychef.com/asian-beef-sugar-snap-peas/#wprm-recipe-container-8743

Summer Strawberry, Snap Pea, Avocado, and Walnut Salad http://healthcheflindsey.com/summer-strawberry-snap-pea-avocado-and-walnut-salad/

Quick Stir-Fried Snow Peas or Sugar Snap Peas https://archive.nytimes.com/dinersjournal.blogs.nytimes.com/2009/04/07/recipe-of-the-day-quick-stir-fried-snow-peas-or-sugar-snap-peas/?_php=true&_type=blogs&_r=0

7 Ways to Eat Sugar Snap Peas This Spring https://www.thekitchn.com/5-ways-to-eat-sugar-snap-peas-144936

Sugar Snap Peas and Cabbage Slaw https://www.healthyfood.com/healthy-recipes/sugar-snap-peas-and-cabbage-slaw/

Resources
https://www.thekitchn.com/whats-the-difference-between-snow-peas-sugar-snap-peas-and-english-peas-ingredient-intelligence-205118

https://www.slenderkitchen.com/article/sugar-snap-peas

https://producemadesimple.ca/the-difference-between-garden-peas-snow-peas-and-sugar-snap-peas/

https://www.thespruceeats.com/blanch-and-freeze-sugar-snap-peas-1327654

https://www.leaf.tv/articles/how-to-freeze-fresh-peas-without-blanching/

https://food.unl.edu/article/snap-peas

https://foodprint.org/real-food/snow-peas-and-sugar-snaps/

https://www.livestrong.com/article/13728222-sugar-snap-peas-nutrition/

https://cronometer.com/#diary

https://www.healthline.com/nutrition/snow-peas-vs-sugar-snap-peas#uses

https://www.webmd.com/diet/health-benefits-snap-peas

https://www.verywellhealth.com/snap-peas-8351181

https://www.icliniq.com/articles/diet-and-nutrition/sugar-snap-peas#what-are-the-health-benefits-of-sugar-snap-peas

Joachim, David. (2010) The Food Substitutions Bible. 2^nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

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Leeks 101 – The Basics (REVISED)

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Leeks 101 – The Basics (REVISED)

About Leeks
Leeks are members of the Allium plant family, as are onions, scallions, garlic, shallots, and chives. They are native to the eastern Mediterranean and the Middle East regions. Leeks look like giant scallions (or spring onions), with a bulbous while flesh base, and leafy green tops. However, unlike onions, the bulbous end is not round, but just slightly larger than the stem nearest the roots. Leeks with rounded bulbs are older. Leeks have the mildest flavor of members of their plant family. They add a hint of garlic and onion to dishes they’re used in. Leeks can be eaten raw or cooked. Today, the biggest producers of leeks are Indonesia, Turkey, France, Republic of Korea, and Belgium.

Nutrition and Health Benefits
Leeks are a nutrient-dense food, meaning they are low in calories but high in nutrients. They are high in Vitamin A (from carotenoids), Vitamin K, Vitamin C, manganese, Vitamin B6, copper, iron, and folate. They also have notable amounts of Vitamins B1, B2, B3, B5, E, and magnesium, calcium, potassium, phosphorus, and fiber. They are also rich in flavonoids, which serve as antioxidants, protecting the body against harmful free radical molecules. With leeks being members of the allium family (like onions and garlic) and so rich in nutrients, they have health-promoting properties that benefit us in a number of ways.

Protection Against Cancer. Foods in the allium family have been associated with a lower risk of some cancers. Studies have found that those who eat a lot of garlic, shallots, chives, onions, and leeks have a reduced risk of developing cancers of the prostate, stomach, colon, and esophagus. It is believed that the antioxidants in these foods contribute to this beneficial effect.

Cardiovascular Health. The flavonoids and other antioxidants in leeks are associated with a lower risk of heart disease. They have positive effects on blood pressure, vascular function, and cholesterol levels, all which affect the health of our heart and cardiovascular system. They also help protect blood vessels and cells from oxidative damage, which helps to protect the heart and prevent disease.

Leeks also contain a high amount of folate, which reduces homocysteine in the blood. Keeping homocysteine levels down directly lowers our risk of heart attack and stroke.

Bone Health. Leeks are exceptionally high in Vitamin K, a nutrient that is crucial for maintenance of healthy bones. Ample intake of Vitamin K has been shown to reduce the risk of osteoporosis and help build denser bones. Leeks also contain a fair amount of calcium, which is well-established as being needed for healthy bones.

Improved Gut Health. Leeks are rich in prebiotic fiber that feeds beneficial gut bacteria. This type of fiber helps to enhance nutrient absorption, and stimulate the movement of food through the intestines along with the secretion of digestive fluids, which aids in the elimination of waste matter from the body. High-fiber foods, such as leeks, can help to reduce inflammation in the intestines.

Protection from Anemia. Being rich in both Vitamin C and iron, leeks can help to protect us from anemia. It is well established that Vitamin C helps in the absorption of plant-based iron (non-heme iron), which can contribute to our iron stores in the body. Eating plant foods rich in both Vitamin C and iron, such as leeks, on a regular basis can help to protect us from iron-deficiency anemia.

Eye Health. Leeks contain lutein and zeaxanthin, two carotenoids that are known to reduce the risk of cataracts and age-related macular degeneration. These conditions are commonly found in older people, and can seriously impair vision and negatively impact quality of life. Regularly eating foods that contain these nutrients can help to protect our vision as we age.

How to Select Leeks
When shopping for leeks, look for ones with dark green leaves that are crisp and free of blemishes. Smaller leeks will be more tender than the larger ones. Avoid ones with dried roots as they are older and not as fresh.

How to Store Leeks
Store leeks uncut and unwashed, wrapped in a paper towel within a plastic bag in the refrigerator. Do not trim or wash leeks until you are ready to use them. If purchased when freshly harvested, they may keep for up to two weeks when stored properly. If you are not sure of their age when bought, try to use them within five days to ensure their freshness.

How to Prepare Leeks
Leeks are grown in trenches that are filled with soil as the plant matures. This keeps the bulb white, but causes dirt to collect between the layers of the plant. As a result, leeks must be cleaned carefully to avoid getting dirt in food. Several methods can be used:

Method 1: Trim off the roots and the tough, dark green tops of the leaves. If the outer layer is wilted or discolored, peel it away and discard. Slice the leek completely in half lengthwise. Separate the leaves and rinse them well under running water. The leeks can then be sliced into desired size pieces.

Method 2: Quarter or halve the leek lengthwise, leaving the root end intact by cutting lengthwise from about one inch up from the root end. Fan the stalks outward and rinse them under running water while rubbing the leaves with your fingers to remove dirt. This works well if using the leek whole in a recipe.

Method 3: If you need sliced leeks, slice them crosswise and wash the pieces well in a bowl of water or in a colander under running water. Repeat this process until you see that all dirt has been removed.

However you choose to wash the leeks, just be sure you wash them thoroughly because there will very likely be dirt between the layers.

How to Preserve Leeks
To freeze fresh leeks: Wash them thoroughly to remove any grit between the layers and allow them to air dry as much as possible to remove water. Remove the outer tough layers, cut off the root end and chop the leeks into desired size pieces. Place them in a labeled freezer bag and store in the freezer. They should keep well for 5 to 6 months. It is helpful to know that frozen leeks will be soft when thawed, so they are best used in cooked applications rather than raw.

To dehydrate fresh leeks: Wash the leeks very well to remove any grit between the layers. Remove the roots and tough green tops. Cut them into ¼-inch crosswise slices. Dehydrate at the temperature recommended by the manufacturer of your dehydrator (usually between 130F and 145F) for 6 to 8 hours. When done, the slices should feel dry and crisp, and have no sign of moisture inside when broken open.

Tips and Ideas for Using Leeks
* The layers at the base of leeks can harbor a lot of dirt. Be sure to carefully rinse away all the dirt or sand between the layers with cold water before using them for food preparation.

* Leeks can be used in place of onions in any dish, raw or cooked imparting a mild onion flavor.

* Add finely chopped raw leeks to salads.

* For an easy side dish, sauté leeks with fennel and a little thyme. Garnish with fresh lemon juice.

* Add leeks to a vegetable mixture before roasting them.

* Use leeks to flavor beans, soups, and stews.

* Dress up your mashed potatoes with leeks. Add chopped leeks to potatoes as they are being boiled. Mash the leeks along with the potatoes for delicious added flavor.

* Make vichyssoise, a cold soup made from puréed cooked leeks and potatoes.

* Add leeks to broth and stews for extra flavoring.

* Serve sautéed leeks over your favorite fish dish.

* Braised leeks sprinkled with fennel seeds or mustard seeds make a wonderful side dish for fish, poultry or steak.

* Add sliced leeks to your favorite omelet or frittata recipe.

* Leeks can be fried, braised, boiled in soups or stocks, roasted in an oven, and even caramelized like onions. When cooking, try not to overcook them, as that will make them mushy. Cook them until fork crisp/tender.

* One pound of leeks is about 2 large leeks. This is about 2 cups trimmed and chopped, or 1 cup cooked.

* If you have a recipe that calls for leeks and you don’t have any or don’t have enough, the following may be used as substitutes: green onions or scallions, shallots, sweet or storage onions (they will impart a stronger flavor), ramps or wild leeks (they will impart a stronger flavor than cultivated leeks).

Herbs and Spices That Go Well with Leeks
Basil, bay leaf, capers, chervil, dill, garlic, ginger, lovage, mint, mustard, oregano, parsley, pepper, rosemary, saffron, sage, salt, sorrel, tarragon, thyme

Foods That Go Well with Leeks
Proteins, Legumes, Nuts, Seeds: Beans (esp. cannellini, fava, green, white), chestnuts, chicken, eggs, ham, lentils, peas, pumpkin seeds, tofu, walnuts

Vegetables: Artichokes, asparagus, beets, bell peppers, cabbage, carrots, celery, chives, fennel, kale, mushrooms, onions, potatoes, pumpkin, scallions, shallots, spinach, squash (winter and summer), tomatoes and tomato sauce, turnips, watercress

Fruits: Lemons, olives, oranges

Grains and Grain Products: Barley, bread crumbs, quinoa, rice, wheat berries

Dairy and Non-Dairy Products: Butter, cheese (esp. blue, cheddar, feta, goat, Gorgonzola, Gruyere, mozzarella, Parmesan, ricotta), coconut milk, cream, crème fraiche, yogurt

Other Foods: Mustard (prepared), oil (esp. hazelnut, olive, peanut, walnut), romesco sauce, vinegar (esp. white wine)

Leeks have been used in the following cuisines and dishes…
Casseroles, custards and flans, gratins, pasta, pesto, pizzas, risotto, salad dressings, salads, sauces, soups, soy sauce, stews, stir-fries, stocks, tarts

Suggested Food and Flavor Combos Using Leeks
Add leeks to any of the following combinations…

Blue Cheese + Thyme
Butternut Squash + Thyme
Carrots + Celery + Onions
Celery + Onions + Potatoes + Stock
Cream + Dijon Mustard + Garlic + Thyme + White Wine
Eggs + Cheese [in a quiche]
Fennel + Gorgonzola Cheese
Fennel + Lemon + Thyme
Feta Cheese + Garlic + Nutmeg + Ricotta Cheese + Spinach
Garlic + Lemon
Lemon + Mustard
Onions + Tomatoes
Potatoes + Watercress

Recipe Links

Assorted Recipes Using Leeks … https://www.thespruceeats.com/best-leek-recipes-4001093

Potato and Leek Casserole … https://bakeatmidnite.com/potato-leek-casserole/

More Assorted Recipes Using Leeks … https://www.bonappetit.com/recipes/slideshow/23-favorite-leek-recipes-like-onions

22 Leek Recipes You Have to Try https://www.delish.com/cooking/g869/leeks-recipes/

21 Leek Recipes You’ll Want to Bookmark https://www.foodnetwork.com/recipes/photos/leek-recipe-ideas

Leek Recipes https://www.bbcgoodfood.com/recipes/collection/leek-recipes

20 Tasty Leek Recipes https://www.acouplecooks.com/leek-recipes/

Potato Leek Soup https://www.onceuponachef.com/recipes/potato-leek-soup.html

Leek Recipes https://www.allrecipes.com/recipes/2445/fruits-and-vegetables/vegetables/leeks/

20 Best Leek Recipes the Family Will Love https://insanelygoodrecipes.com/leek-recipes/

Our 13 Best Leek Recipes https://www.thekitchn.com/leek-recipes-63430