We have all read that cruciferous vegetables are good for us. But I was very surprised to read that a 20% increase in the consumption of raw and/or lightly cooked cruciferous vegetables has been correlated to a 40% drop in cancer. I don’t know about you, but that is enough to get me to serve more cruciferous veggies. Specifically I will be cooking and serving more of the following cruciferous veggies:
- bok choy
- broccoli rabe
- brussels sprouts
- mustard greens
- red cabbage
- turnip greens
I am so glad that we like many of these vegetables and that I bought arugula at the farmers’ market yesterday. I am going to be looking for more ways to use cruciferous vegetables in my recipes from now on.
Here is a recipe for a cabbage and mushroom pasta to get you started eating more cruciferous vegetables.
Cabbage and mushroom pasta
makes 6 servings
1 pound crimini mushroom, quartered
1 yellow onion, sliced in ¼ inch rings
Water to sauté
2 tablespoons extra virgin olive oil
2 tablespoons flour
1 large cloves garlic, grated or minced
1 1/2 teaspoon kosher salt
1 teaspoon caraway seeds
1/2 teaspoon dried mustard powder
2 cups mushroom stock without added salt
13.25 ounces of whole wheat pasta, cooked to al dente, according to package directions
1/2 head cabbage, shredded
Salt and pepper to taste
Sauté mushrooms and onion in a couple tablespoons of water until onions and mushrooms are soft and water in pan has almost evaporated. Add olive oil and flour to the pan and cook a few minutes to lightly brown the flour. Add remaining ingredients to the pan except the cabbage. Cook to thicken the sauce and to allow flavors to marry.
Meanwhile bring a pot of water to the boil. Add a tablespoon of kosher salt to the water when it reaches a boil and add the pasta. Stir the pasta when it enters the pot to keep it form sticking. Cook the pasta to the al dente stage.
When you add the pasta to the water, put the cabbage into mushroom sauce and add a little salt and stir the cabbage into the sauce. Cook over low to medium low heat until the cabbage wilts slightly. Add the cooked pasta to the sauce and stir to combine.
This pasta has much more flavor than you would expect from a vegan dish. The mushroom flavor is present in every bite. The caraway seed is also a nice background flavor that you can not miss. I like the slightly crunchy texture of the lightly cooked cabbage against the pasta. I made this dish for my 80 year old omnivore parents over the weekend and my father made the following observations: "that is pretty good for something that is disgustingly healthy." While this may not sound like a compliment, from someone that knows his style this actually was high praise. He even told me he would willingly eat it again, but went on to say it would be better with meat. Oh well, I will be happy with this small victory. At least he is willing to eat it again.