Meet the Crucifers

| Crucifers or brassicaceae are a wide family of vegetables that is made up of more than 3,000 species.

This large group of plants is economically important at the cultivation level as direct food for human consumption, but it is also used in the oil, seasoning and forage industry and even at an ornamental level.

They are grown all over the world and each region has its own or common varieties of that area. Although they are spread throughout the planet, they are more concentrated in temperate and cold areas than in warm areas, since a good part of the winter vegetables are within the order of the Brassicaceae.

• Among the crucifers we find cabbages, turnips and plants that give rise to the seeds through which mustard is made.
• The presence of glucosinolates gives them their slightly spicy taste and they have been linked to a lower risk of suffering from certain types of cancer.
• In addition to water, they provide fiber, complex carbohydrates, minerals such as potassium, calcium and magnesium, vitamins (C, folates, provitamin A) and other antioxidant substances.

We are talking mainly about cabbages, turnips and the plants that give rise to the seeds through which mustard is made. Some examples are broccoli, Brussels sprouts, Chinese cabbage, romanesco, cauliflower, kohlrabi, turnip, pak choi, etc.

What do crucifers provide us?

Nutritionally, these vegetables, as can be expected due to their nature, are made up mainly of water. On the other hand, complex carbohydrates, minerals such as potassium, calcium and magnesium, and vitamins such as vitamin C, folates and carotenes or provitamin A and other antioxidant substances. In addition, crucifers are characterized by the presence of glucosinolates, compounds that give them their slightly spicy flavor and that under certain conditions can give rise to substances with antithyroid and growth inhibitory properties, but their association with a lower risk of certain types of cancer. It is unlikely that the consumption of cabbages will lead to thyroid problems, since they could only be triggered if we consume large amounts raw. However, as a precaution, frequent consumption of raw cabbage is discouraged in people who suffer from it. On the other hand, cabbages also contain sulfur compounds responsible for the smell they give off when cooked and that are associated with flatulence that can cause. To avoid problems of this type, it is advisable to use condiments such as fennel or cumin in preparations with crucifers to avoid these possible annoyances.

A CURIOSITY…

The different seasonings that we know by the name of mustard are obtained by crushing the seeds of various plants of the genus Sinapis that belong to the cruciferous family.

Multiple varieties of crucifers

As we have commented, there are many vegetables that belong to this great family and that are part of our diet. Let's see some examples:

• CAULIFLOWER Cauliflower is a classic in our markets, so it doesn't require much description. With a white inflorescence and green leaves, its softness makes it suitable for many preparations as it does not alter the flavor of the food it accompanies. We can take it in salads, in creams, baked, steamed ... As a main dish or as a side dish, it is very versatile. The option of cooking it in the oven is very comfortable and we make it very crispy. Example: Baked cauliflower with spices (cinnamon, sweet paprika, turmeric ...)
• BROCCOLI Another traditional food in our kitchen. Both broccoli and cauliflower have a peculiar little tree shape that in turn can be divided into many more mini trees. This can make them very interesting inside because if they are presented in an attractive and rather crispy way, they tend to accept them better than other vegetables. We can prepare it steamed, sautéed, in a salad, as part of a scrambled eggs or an omelette, etc. Example: Broccoli, potato and onion pancakes with egg.
• BRUSSELS SPROUTS Brussels sprouts are the younger sisters of the family, they have a peculiar flavor and are very different from most sprouts precisely because of their small size. They have a somewhat bitter taste that is more prominent than the rest of crucifers, but we can also use them in multiple preparations in an attractive way: in the form of salad, in stews, sautéed ... Example: Brussels sprouts stew with potatoes and clams, with garlic and parsley.
• CABBAGE Cabbage is possibly the first that comes to mind when we talk about cabbages. This large and round cabbage, although it is typical of central Europe, with Germany being one of the main producers, is also common in our kitchen. It can be prepared raw, sautéed, boiled or steamed ... it is generally used as an accompaniment or as part of a stew, and of course, the broth. And although it is not a Spanish tradition, there is a very well-known and very European preparation with cabbage: sauerkraut, a dish or accompaniment that consists of a preparation of cabbage leaves fermented with salt. Example: sauerkraut or sauerkraut, or sauerkraut ...
• RED CABBAGE There is no doubt, the attraction of this cabbage lies, above all, in its intense purple-reddish color, which makes it a very showy vegetable perfect to use in a thousand ways and with which we will obtain a most striking result. It can be eaten in salad, in sauteed vegetables with noodles, in creams ... We must bear in mind that if we prepare a sauté with it and do not consume it, it immediately dyes the vegetables, noodles, rice or whatever is in contact with it. It is not an inconvenience. but the presentation may not be what we wanted. ... Example: Red cabbage cream with potato or red cabbage cream with onion and apple.
• COL KALE It is the fashionable cabbage, its use as part of detox shakes has led it to enjoy great popularity. It seems that kale cabbage is more concentrated and therefore richer in micronutrients than other cabbages, although we must not forget that miracle foods do not exist. It is of an intense dark green color, it has an appearance between chard and cabbage because its leaves are curly and more elongated than those of red cabbage or cabbage. It is eaten in a salad, sautéed, dehydrated ... Example: Kale salad with carrot, red pepper, blueberry, mango and sesame.
• CHINESE CABBAGE Chinese cabbage is gradually entering our markets. It is an elongated white cabbage that has a mixed appearance between kale and romaine lettuce. Its flavor is mild so it can accompany many dishes well as a side or it can be sautéed with other vegetables, etc. A typical Korean preparation with this type of cabbage is kimchi. Kimchi is widely consumed in Korea and is made from fermented cabbage and seasoned with bell pepper, red chili, garlic, onion ... it is usually quite spicy. Example: Kimchi, a Korean recipe for sauerkraut spiced with red chili pepper.
• BIMI The bimi is a cruciferous originating from Japan that is recently making its way onto the market, its appearance is similar to broccoli, but more stylized, the stems are longer with a smaller inflorescence at the tip. Its potential is being studied antioxidant and anticancer Since some research indicates that the assimilation of bioactive substances by the body is higher when we consume bimi than if we take other types of crucifers. At the culinary level, we can use broccoli in the same way. Example: Sautéed oriental noodles with carrots, onion, bimi, mushrooms and sliced ​​almonds.