What a trifecta!

Nom de plume Francine Wolfe Schwartz

Cauliflower, kale and broccoli which are included in this week’s harvest share, are all members of the cruciferous family of vegetables. Named so because the four-petal flowers from these veggies resemble a cross or “crucifer”.

The members of this vegetable family contain all the usual good-for-you attributes of veggies such as fiber, vitamins, minerals, phytochemicals and antioxidants but what sets these super veggies apart from all the rest are compounds called glucosinolates.

Why are these compounds so special?  When they break down (eaten),  sulfur-containing molecules, isothiocyanates, are released and may reduce the risk of certain cancers – lung, colorectal, breast, prostate and pancreatic. (According to the American Institute for Cancer Research).

Don’t let these biochemical terms baffle you.  The bottom line is cruciferous veggies have superpowers and should be enjoyed often.

Baked Shells and Broccoli with Cheesy Creamy Cauliflower Sauce

Serves 6 adults or 8 children

1 teaspoon extra-virgin olive oil

1 small head cauliflower, cored and chopped (about 3 cups)

6 garlic cloves, roughly chopped

4 medium shallots, roughly chopped

1/2 teaspoon salt freshly ground black pepper

4 teaspoons all-purpose flour

4 cups nonfat milk

1/4 teaspoon freshly grated nutmeg

6 ounces pecorino cheese, grated (2 cups)

1/2 pound medium multigrain pasta shells

1 medium bunch broccoli, trimmed and cut into florets (5 cups)

freshly ground pepper

1/2 cup toasted whole-wheat panko (Japanese bread crumbs)

Heat oil in a medium saucepan over medium heat.  Add cauliflower, garlic, shallots and 1/2 teaspoon salt; cook until softened but not brown - about 10 minutes, stirring occasionally.  Sprinkle with flour; stir to coat well.

Gradually stir in milk; bring to a boil.  Reduce heat; gently simmer until cauliflower is very soft - about 15 minutes, stirring occasionally.

Allow to cool 5 minutes.  Carefully transfer all to a blender and purée with nutmeg and half the pecorino (about 1 cup). Continue puréeing until smooth – about 2 minutes.

Preheat oven to 400 degrees F. Bring a large pot of water to a boil.  Cook pasta until slightly tender but not fully cooked – about 5 minutes.  Drain well. Return to pot.  Add broccoli and cauliflower sauce; toss to combine. Add freshly ground pepper to taste

Transfer to an ovenproof 3 1/2 quart baking dish.  Sprinkle with remaining pecorino and bake until bubbling in center – about 30 minutes.

Heat broiler and broil until golden brown on top, 2-3 minutes.  Let cool for 5 minutes.  Serve topped with breadcrumbs.

(adapted from marthastewart.com)

 Spicy Stir-Fried Chicken and Greens with Peanuts

Serves 4

2 tablespoons soy sauce, divided

2 tablespoons dry Sherry, divided

3 teaspoons Asian Sesame oil, divided

2 teaspoons golden brown sugar, divided (light brown sugar)

1 1/4 pounds skinless boneless chicken breast halves, cut crosswise

into 1/2-inch wide strips

3 tablespoons peanut oil, divided

4 green onions, white parts and green parts chopped separately (scallions)

2 teaspoons chopped seeded serrano chiles (1/4 teaspoon dried pepper flakes)

1 large bunch greens (kale, broccoli rabe, kina savoy (about 1 pound),

thick stems removed and cut into 1-inch strips (about 10 cups packed)

1/4 cup chopped roasted salted peanuts

Whisk 1 tablespoon soy sauce, 1 teaspoon sesame oil, and 1 teaspoon sugar in a medium bowl.  Add chicken; marinade 20-30 minutes.

Whisk remaining 1 tablespoon soy sauce, 1 tablespoon Sherry, 2 teaspoons sesame oil and 1 teaspoon sugar in small bowl and set aside.

Heat 2 tablespoons peanut oil in large nonstick skillet over high heat.  Add white parts of onions and chiles; stir 30 seconds.  Add chicken; stir-fry just until cooked through, about 3 minutes.  Transfer chicken mixture to bowl.

Add 1 tablespoon peanut oil to same skillet; heat over high heat.  Add greens by large handfuls; stir until beginning to wilt before adding more.  Sauté just until tender 1-4 minutes depending on type of greens.

Return chicken to skillet.  Add reserved soy mixture; stir until just heated through.  Season with salt and pepper.  Transfer to serving bowl; sprinkle with green parts of onions and peanuts.

Source: bonappetit.com April 2008

 Garlic Roasted Broccoli with Almonds

Serves 6

1 1/4 pounds broccoli, cut into florets (about 8 cups)4 tablespoon olive oil, divided

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

1/4 sliced almonds

2 large cloves garlic, minced

1/4 teaspoon crushed red pepper flakes (optional)

Preheat the oven to 425 degrees F.  In a large bowl, toss together the broccoli and 2 tablespoons olive oil.  Sprinkle with salt and pepper.  Transfer to a rimmed baking sheet (lined with parchment paper if desired).  Bake 15 minutes.

Meanwhile, mix together the remaining 2 tablespoons oil, almonds, garlic and red pepper flakes.  After the broccoli has cooked 15 minutes, pour the oil mixture over the broccoli shaking the baking sheet to coat.  Return to the oven and continue baking until the broccoli is browned, about 8 to 10 minutes.  Serve hot (or room temperature)

Source:  The Kentucky Fresh Cookbook, Maggie Green

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