A Southern Staple

Total Page：16

File Type：pdf, Size：1020Kb

A SOUTHERN STAPLE collard greens A popular staple among people in the Southeast, collard greens, unlike their cousins kale and mustard greens, have a very mild, almost smoky flavor. Collard greens are low in calories and fat, are cholesterol-free and provide an array of important nutrients such as vitamins A, C and K, as well as folate, calcium and fiber! DID YOU KNOW? SHOPPING, PREPARING KICKIN’ COLLARDS serves 4 AND STORING Collard greens belong to the • 1 1/2 pounds collard same family that includes Look for collard greens that greens, shredded cabbage, kale and broccoli. have firm, unwilted leaves that • 2 large garlic cloves, Collard leaves that are are deep green with no signs of minced smaller in size will have a yellowing or browning. • 3 tablespoons olive oil milder flavor and are often Freshly harvested collard • 1/2 teaspoon smoked more tender than larger greens should be washed paprika leaves. and then stored in a plastic • 1/2 lime, juiced In Florida, collards thrive bag for up to five days in the • Salt and pepper, to taste under a wide range of refrigerator. conditions and can easily be 1. Place a large skillet over medium-high grown throughout most of heat. Once hot, add oil and sauté garlic COOKING TIPS until golden. the year. 2. Add greens and toss to coat in oil. Add Collard greens grow as a Collard greens may require 20 paprika, salt and pepper to taste, and loose bouquet instead of minutes to an hour of cooking depending on their maturity continue to toss greens. Cook until bright in a tight head like other green, about 5 minutes. cabbages. (toughness). You can tell that they are done when they turn 3. Squeeze lime juice over greens before serving. WELLNESS TIP bright green. It’s important to not overcook Get a pedometer. These gadgets Recipe provided by Fresh for Florida Kids, collard greens. Like other Florida Department of Agriculture and Consumer Services measure the amount of physical cruciferous vegetables, collard Calories: 121; Total Fat: 8 g; Saturated Fat: 1 g; activity you are getting each greens will emit an unpleasant Total Carbohydrates: 11 g; Protein: 5 g; Sodim: 317 mg day and can help motivate you sulfur smell when overcooked. to take some extra steps! CHOOSE MYPLATE! Make at least half your plate fruits and vegetables. Switch to fat-free or low-fat (1%) dairy. Make at least half your grains whole grains. Go lean with protein. This institution is an equal opportunity provider..

Copy Link

Recommended publications

List of Cruciferous Vegetables
LIST OF CRUCIFEROUS VEGETABLES Arugula Bok choy Broccoli Brussels sprouts Cabbage Cauliflower Chard Chinese cabbage Collard greens Daikon Kale Kohlrabi Mustard greens Radishes Rutabagas Turnips Watercress Research of this family of vegetables indicates that they may provide protection against certain cancers. Cruciferous vegetables contain antioxidants (particularly beta carotene and the compound sulforaphane). They are high in fiber, vitamins and minerals. Cruciferous vegetables also cantain indole-3-carbidol (I3C). This element changes the way estrogen is metabolized and may prevent estrogen driven cancers. Cruciferous vegetables also contain a kind of phytochemical known as isothiocyanates, which stimulate our bodies to break down potential carcinogens (cancer causing agents). People who have hypothyroid function should steam cruciferous vegetables. Raw cruciferous vegetables contain thyroid inhibitors known as goitrogens. Goitrogens like circumstances that cause goiter, cause difficulty for the thyroid in making its hormone. Isothiocyanates appear to reduce thyroid function by blocking thyroid peroxidase, and also by disrupting messages that are sent across the membranes of thyroid cells. The materials and content contained on this form are for general holistic nutrition information only to help support and enhance the body’s own healing properties and are not intended to be a substitute for professional medical advice, diagnosis or treatment for any medical condition. You should not rely exclusively on information provided on this or any other nutritional guidelines for your health needs. All specific medical questions should be presented to the appropriate medical health care provider Reference: http://www.marysherbs.com/Miscellaneous/CruciferousVegetablesP.htm .
[Show full text]
Anti-Carcinogenic Glucosinolates in Cruciferous Vegetables and Their Antagonistic Effects on Prevention of Cancers
molecules Review Anti-Carcinogenic Glucosinolates in Cruciferous Vegetables and Their Antagonistic Effects on Prevention of Cancers Prabhakaran Soundararajan and Jung Sun Kim * Genomics Division, Department of Agricultural Bio-Resources, National Institute of Agricultural Sciences, Rural Development Administration, Wansan-gu, Jeonju 54874, Korea; [email protected] * Correspondence: [email protected] Academic Editor: Gautam Sethi Received: 15 October 2018; Accepted: 13 November 2018; Published: 15 November 2018 Abstract: Glucosinolates (GSL) are naturally occurring β-D-thioglucosides found across the cruciferous vegetables. Core structure formation and side-chain modifications lead to the synthesis of more than 200 types of GSLs in Brassicaceae. Isothiocyanates (ITCs) are chemoprotectives produced as the hydrolyzed product of GSLs by enzyme myrosinase. Benzyl isothiocyanate (BITC), phenethyl isothiocyanate (PEITC) and sulforaphane ([1-isothioyanato-4-(methyl-sulfinyl) butane], SFN) are potential ITCs with efficient therapeutic properties. Beneficial role of BITC, PEITC and SFN was widely studied against various cancers such as breast, brain, blood, bone, colon, gastric, liver, lung, oral, pancreatic, prostate and so forth. Nuclear factor-erythroid 2-related factor-2 (Nrf2) is a key transcription factor limits the tumor progression. Induction of ARE (antioxidant responsive element) and ROS (reactive oxygen species) mediated pathway by Nrf2 controls the activity of nuclear factor-kappaB (NF-κB). NF-κB has a double edged role in the immune system. NF-κB induced during inflammatory is essential for an acute immune process. Meanwhile, hyper activation of NF-κB transcription factors was witnessed in the tumor cells. Antagonistic activity of BITC, PEITC and SFN against cancer was related with the direct/indirect interaction with Nrf2 and NF-κB protein.
[Show full text]
Anti-Inflammatory Diet Guidelines
Anti-Inflammatory Diet Guidelines Inflammation is the root of many autoimmune and pain-related issues, and anti-inflammatory diet can be helpful for the prevention and treatment of these issues. Fiber It is important to try to get 20-30 grams of fiber daily. Fiber helps to supply natural anti-inflammatory compounds to the body. Some great sources of fiber are: ● Lentils (15g per cup) ● Black Beans (15g per cup) ● Peas (8g per cup) ● Raspberries, Blackberries, Blueberries (8g per cup) ● Sweet Potatoes (8g per cup cooked) ● Avocado (7g per ½) Alliums and Cruciferous Vegetables Alliums include garlic, onions, leeks and scallions. Try to incorporate these into meals 4+ times per week. Cruciferous Vegetables include broccoli, cauliflower, cabbage and brussels sprouts. Try to incorporate these into meals 4 times per week. Omega 3s Try to have fish 2-3 times per week. Fish like salmon, mackerel, sardines, oysters, anchovies are all great. Also, include other foods like walnuts, beans (kidney, black, navy) and flax seeds. Omega 3s have been proven to be very powerful anti-inflammatories in the body, so eat these foods often! Anti-Inflammatory Spices The best anti-inflammatory spices are turmeric, sage, cloves, cinnamon, garlic, rosemary and thyme. Try to include them in meals often, especially if you are eating a meal with red meat. Reduce Saturated Fat, Refined Sugar and Dairy Try to keep saturated fat under 20 grams. Foods high in saturated fat include fried foods, red meat, eggs, and butter. Refined sugars are found in pastries, desserts, soft drinks and baked goods (to name a few!).
[Show full text]
Oxidative Stress, NRF2, and Sulforaphane in Chronic Kidney Disease
nutrients Review Eat Your Broccoli: Oxidative Stress, NRF2, and Sulforaphane in Chronic Kidney Disease Scott E. Liebman and Thu H. Le * Division of Nephrology, Department of Medicine, University of Rochester School of Medicine and Dentistry, 601 Elmwood Avenue, Box 675, Rochester, NY 14642, USA; [email protected] * Correspondence: [email protected] Abstract: The mainstay of therapy for chronic kidney disease is control of blood pressure and proteinuria through the use of angiotensin-converting enzyme inhibitors (ACE-Is) or angiotensin receptor blockers (ARBs) that were introduced more than 20 years ago. Yet, many chronic kidney disease (CKD) patients still progress to end-stage kidney disease—the ultimate in failed prevention. While increased oxidative stress is a major molecular underpinning of CKD progression, no treatment modality specifically targeting oxidative stress has been established clinically. Here, we review the influence of oxidative stress in CKD, and discuss regarding the role of the Nrf2 pathway in kidney disease from studies using genetic and pharmacologic approaches in animal models and clinical trials. We will then focus on the promising therapeutic potential of sulforaphane, an isothiocyanate derived from cruciferous vegetables that has garnered significant attention over the past decade for its potent Nrf2-activating effect, and implications for precision medicine. Keywords: chronic kidney disease; oxidative stress; Nrf2; sulforaphane; GSTM1 1. Introduction Chronic kidney disease (CKD) affects about 14% of the United States population [1]. Citation: Liebman, S.E.; Le, T.H. Eat Your Broccoli: Oxidative Stress, NRF2, Individuals with CKD disease have a high risk of cardiovascular morbidity and mortality, and Sulforaphane in Chronic Kidney and this risk increases with CKD severity [2].
[Show full text]
The Roles of Cruciferae Glucosinolates in Diseaseand Pest
plants Review The Roles of Cruciferae Glucosinolates in Disease and Pest Resistance Zeci Liu 1,2, Huiping Wang 2, Jianming Xie 2 , Jian Lv 2, Guobin Zhang 2, Linli Hu 2, Shilei Luo 2, Lushan Li 2,3 and Jihua Yu 1,2,* 1 Gansu Provincial Key Laboratory of Aridland Crop Science, Gansu Agricultural University, Lanzhou 730070, China; [email protected] 2 College of Horticulture, Gansu Agriculture University, Lanzhou 730070, China; [email protected] (H.W.); [email protected] (J.X.); [email protected] (J.L.); [email protected] (G.Z.); [email protected] (L.H.); [email protected] (S.L.); [email protected] (L.L.) 3 Panzhihua Academy of Agricultural and Forestry Sciences, Panzhihua 617000, China * Correspondence: [email protected]; Tel.: +86-931-763-2188 Abstract: With the expansion of the area under Cruciferae vegetable cultivation, and an increase in the incidence of natural threats such as pests and diseases globally, Cruciferae vegetable losses caused by pathogens, insects, and pests are on the rise. As one of the key metabolites produced by Cruciferae vegetables, glucosinolate (GLS) is not only an indicator of their quality but also controls infestation by numerous fungi, bacteria, aphids, and worms. Today, the safe and pollution-free production of vegetables is advocated globally, and environmentally friendly pest and disease control strategies, such as biological control, to minimize the adverse impacts of pathogen and insect pest stress on Cruciferae vegetables, have attracted the attention of researchers. This review explores the mechanisms via which GLS acts as a defensive substance, participates in responses to biotic stress, Citation: Liu, Z.; Wang, H.; Xie, J.; and enhances plant tolerance to the various stress factors.
[Show full text]
Isothiocyanates; Sources, Physiological Functions and Food Applications
1 Plant Archives Vol. 20, Supplement 2, 2020 pp. 2758-2763 e-ISSN:2581-6063 (online), ISSN:0972-5210 ISOTHIOCYANATES; SOURCES, PHYSIOLOGICAL FUNCTIONS AND FOOD APPLICATIONS Mudasir Yaqoob* 1,2 , Poonam Aggarwal 2, Mukul Kumar 1, Neha Purandare 1 1Department of Food Technology and Nutrition, Lovely professional University Phagwara India 2Department of Food Science &Technology Punjab agriculture University Ludhiana Email: [email protected] Abstract Foods are complex mixture of major and minor nutrients. They also contain some non-nutrient mixtures which exert beneficial effects to the human body known as phytochemicals. Phytochemicals are the chemical compounds that are synthesised by the plant cells to fight any kind of stress conditions. Isothiocyanates (ITCs) are the secondary metabolites produced by the plant from the enzymatic hydrolysis of glucosinolates by myrosinase during the plant tissue injury. They are present in Cruciferous vegetables, such as cabbage, broccoli and kale and are sulphur rich compounds. Isothiocyanates have been found to play an important role for the plant against microbial and pest infections. ITCs have been found to have beneficial activities like antibacterial, antifungal, bioherbicidal, and antioxidant, biopesticidal, anticarcinogenic and antimutagenic. Due to these activities they are having applications in food preservation like fruit juices and as an additive in Mayonnaise. Their recent application has been in the food packing’s and in MAP. The present review gives the insight of these phytochemicals, their physiological functions and food applications Keywords : Isothiocyanates, glucosionolate, sources, biocidal, food applications. Introduction in the vapour phase (Isshiki et al., 1992) and due to this characteristic property, it has been able to be used as food Isothiocyanates are the type of phytochemicals that are preservative in a number of foods stuffs.
[Show full text]
Isothiocyanates from Cruciferous Vegetables
Isothiocyanates from Cruciferous Vegetables: Kinetics, Biomarkers and Effects Martijn Vermeulen Promotoren Prof. dr. Peter J. van Bladeren Hoogleraar Toxicokinetiek en Biotransformatie, leerstoelgroep Toxicologie, Wageningen Universiteit Prof. dr. ir. Ivonne M.C.M. Rietjens Hoogleraar Toxicologie, Wageningen Universiteit Copromotor Dr. Wouter H.J. Vaes Productmanager Nutriënten en Biomarker analyse, TNO Kwaliteit van Leven, Zeist Promotiecommissie Prof. dr. Aalt Bast Universiteit Maastricht Prof. dr. ir. M.A.J.S. (Tiny) van Boekel Wageningen Universiteit Prof. dr. Renger Witkamp Wageningen Universiteit Prof. dr. Ruud A. Woutersen Wageningen Universiteit / TNO, Zeist Dit onderzoek is uitgevoerd binnen de onderzoeksschool VLAG (Voeding, Levensmiddelen- technologie, Agrobiotechnologie en Gezondheid) Isothiocyanates from Cruciferous Vegetables: Kinetics, Biomarkers and Effects Martijn Vermeulen Proefschrift ter verkrijging van de graad van doctor op gezag van de rector magnificus van Wageningen Universiteit, prof. dr. M.J. Kropff, in het openbaar te verdedigen op vrijdag 13 februari 2009 des namiddags te half twee in de Aula. Title Isothiocyanates from cruciferous vegetables: kinetics, biomarkers and effects Author Martijn Vermeulen Thesis Wageningen University, Wageningen, The Netherlands (2009) with abstract-with references-with summary in Dutch ISBN 978-90-8585-312-1 ABSTRACT Cruciferous vegetables like cabbages, broccoli, mustard and cress, have been reported to be beneficial for human health. They contain glucosinolates, which are hydrolysed into isothiocyanates that have shown anticarcinogenic properties in animal experiments. To study the bioavailability, kinetics and effects of isothiocyanates from cruciferous vegetables, biomarkers of exposure and for selected beneficial effects were developed and validated. As a biomarker for intake and bioavailability, isothiocyanate mercapturic acids were chemically synthesised as reference compounds and a method for their quantification in urine was developed.
[Show full text]
Printer Friendly
August 2015 The McDougall Newsletter Volume 14 Issue 08 Broccoli & Kale Taste Bitter The golden age of nutrition bloomed in the twentieth century with discoveries of proteins, fats, carbohy- drates, minerals, vitamins, and other plant (phyto)-derived chemicals required for human health. Accept- ed wisdom about these nutrients became, "if some is necessary, then more is better." The search for ways to "supercharge nutrition" began with supplements: pills filled with isolated, concentrated substanc- es, such as vitamins and minerals. Page 2 The Best of Past McDougall Newsletters Diet: One Important Solution to Sexual Abuse "Men gawking at daughter has mom worried" is the title of the Sunday, July 26, 2015 TEENlife article in our local newspaper. The mom continues, "My daughter, 14 blossomed overnight into a well-endowed gorgeous young woman. I'm appalled at the gawking men (of all ages)…" The article was syndicated in other newspapers. The normal age of human sexual maturity is between 16 and 19 years. The modern Western diet, based on meat and dairy products, is causing dramatic changes in human development, triggering the onset of precocious puberty at an average of 8 to 12 years, long before nature ever intend- ed. Page 5 Featured Recipes—by Emma Roche SPRING CARROT & CHICKPEA COLESLAW SWEET POTATO AND BEAN STEW PASTA WITH ROASTED MUSHROOM & SPINACH SAUCE Page 8 August 2015 The McDougall Newsletter Volume 14 Issue 08 Broccoli & Kale Taste Bitter Cruciferous vegetables accumulate particularly high concentrations of the toxic bluish element thallium, atomic No. 81. However, these blue spheres are broccoli seeds. The golden age of nutrition bloomed in the twentieth century with discoveries of proteins, fats, carbohy- drates, minerals, vitamins, and other plant (phyto)-derived chemicals required for human health.
[Show full text]
September Fact Or Fiction: Foods to Boost Satiety Have You Ever Eaten
Nutrition Fact or Fiction? Answers to FAQ Nutrition is an important part of patient outcomes during cancer treatment. There is a lot of information available as well as misinformation for patients and staff in the news, from well-meaning friends and online. “Nutrition Fact or Fiction” will help to provide evidence-based information to clarify some of this misinformation. We will add to the list monthly, but please feel free to contact me to ask additional questions you have. September Fact or Fiction: Foods to Boost Satiety Have you ever eaten something and then are hungry a few hours later? You may not be eating food that help you feel more full. Some foods such as oatmeal, almonds and Greek yogurt for example can help with this. Foods that are high in satiety tend to have more fiber, protein and healthy fats. All of these are digested more slowly so we feel full longer. These foods can also help to prevent blood sugar spikes followed by low blood sugar levels. Processed foods such as sugary boxed cereals, snacks and white bread or refined grains can lead to hunger pangs. Here are a few foods to try to incorporate into your diet to help keep your appetite more even and may even help to decrease temptation and overeating: Oatmeal: Research in the Annals of Nutrition & Metabolism showed that subjects who started their day with a bowl of oatmeal reported feeling less hunger and ate 31% fewer calories than those who ate the same number of calories in processed cereal. The satiety offered by oatmeal may be due to the high levels of soluble fiber.
[Show full text]
An Undervalued Nutritional and Health Beneficial Plant Family
The Brassicas – An Undervalued Nutritional and Health Beneficial Plant Family Professor Derek Stewarta,b and Dr Gordon McDougalla aThe James Hutton Institute, Invergowrie, Dundee DD2 5DA bSchool of Life Sciences, Heriot-Watt University, Edinburgh, EH14 4AS Introduction Plants in the family Brassicaceae are among the oldest cultivated plants known to man. Evidence has been unearthed that indicates that a brassica (cruciferous) vegetable was widely cultivated as early as 10,000 years ago1. We have come a long way since then with plants in the Brassicaceae family cultivated for a wide range of uses: biofuel, edible oil, human food and animal feed . Many of these Brassicaceae crops are staples of Scottish agriculture and traditionally had a strong foothold in the Scottish diet. Amongst these are broccoli, cauliflower, cabbage, kale and Brussel sprouts, which are all part of the Brassica oleracea species but rest in different sub- groups2 as well as turnip (B. rapa), swede, both reviewed in an previous FHIS report,3 and oilseed rape (both B. napus) . Over the last 50 years, with the advent of food trade globalisation and increased personal travel, people have been exposed to other members of the Brassica family. These included kohlrabi (B. oleracea), chinese cabbage (B. rapa), indian/brown mustard (B. juncea), white mustard (Sinapis alba or B. hirta), black mustard (B. nigra), horseradish (Armoracia rusticana), radish (Raphanus sativus), watercress (Nasturtium officinale) and wasabi (Wasabi japonica). Indeed, the development and sophistication of the western palette has been accompanied by an explosion in demand, and subsequent production of, what were previously more minor cruciferous vegetables, with rocket lettuce (Eruca sativa) a classic example.
[Show full text]
Consumption of Raw Cruciferous Vegetables Is Inversely Associated with Bladder Cancer Risk
938 Consumption of Raw Cruciferous Vegetables is Inversely Associated with Bladder Cancer Risk Li Tang,1 Gary R. Zirpoli,1 Khurshid Guru,2 Kirsten B. Moysich,1 Yuesheng Zhang,1 Christine B. Ambrosone,1 and Susan E. McCann1 Departments of 1Cancer Prevention and Control and 2Urologic Oncology, Roswell Park Cancer Institute, Buffalo, New York Abstract Cruciferous vegetables contain isothiocyanates, which cancer risk and raw cruciferous vegetable intake show potent chemopreventive activity against bladder (adjusted OR for highest versus lowest category = 0.64; cancer in both in vitro and in vivo studies. However, 95% CI, 0.42-0.97), with a significant trend (P = 0.003); previous epidemiologic studies investigating crucifer- there were no significant associations for fruit, total ous vegetable intake and bladder cancer risk have been vegetables, or total cruciferous vegetables. The associ- inconsistent. Cooking can substantially reduce or ations observed for total raw crucifers were also destroy isothiocyanates, and could account for study observed for individual raw crucifers. The inverse inconsistencies. In this hospital-based case-control association remained significant among current and study involving 275 individuals with incident, primary heavy smokers with three or more servings per bladder cancer and 825 individuals without cancer, month of raw cruciferous vegetables (adjusted ORs, we examined the usual prediagnostic intake of raw and 0.46 and 0.60; 95% CI, 0.23-0.93 and 0.38-0.93, respective- cooked cruciferous vegetables in relation to bladder ly). These data suggest that cruciferous vegetables, cancer risk. Odds ratios (OR) and 95% confidence when consumed raw, may reduce the risk of bladder intervals (CI) were estimated with unconditional logis- cancer, an effect consistent with the role of dietary iso- tic regression, adjusting for smoking and other bladder thiocyanates as chemopreventive agents against blad- cancer risk factors.
[Show full text]
Influence of Heat Treatments on Sulforaphane in Italian Brassica
L AVORO ORIGINALE L.F. DI CESARE1, Influence of heat treatments on C. MIGLIORI1,D.VISCARDI1, sulforaphane in italian brassica cultivars V. FERRARI2 PROGRESS IN NUTRITION Summary VOL. 11,N.2, 100-109, 2009 Organic isothiocyanates (ITCs), and particularly sulforaphane, are wi- dely studied as potential inhibitors carcinogenesis in animal models in- TITOLO cluding cancer of lung, esophagus, forestomach, colon, mammary glands Influenza dei trattamenti and pancreas. Sulforaphane, enzymatic breakdown product of glucora- termici sul sulforafane nelle phanin, was extracted by solvent from vegetable homogenates and quali- cultivar di brassica coltivate in quantitatively analysed by GC/MS. This method, modified from VanEt- Italia ten procedure, was used to evaluate sulforaphane in fresh and cooked (microwave, boiling water, steam, pan cooking) broccoli, cauliflower KEY WORDS (“Romanesco”, “verde di Macerata”, “violetto di Catania”, “Jesino” and Broccoli, cauliflowers, cabbage, commercial hybrid) and white cabbage. The highest content in sulfora- cooking methods (microwave, phane was noted in the raw broccoli, respect of the other examinated boiling water, steam, pan cooking), fresh brassica cultivars. When all these samples were cooked, the reten- sulforaphane; GC/MS analysis tion of sulforaphane, the most potent activator of phase II enzymes among all ITCs, were higher in the microwave cooked samples (61- PAROLE CHIAVE 86%), little lower in the boiling water (38-74%) and strongly lower in Broccoli, cavolfiore, cavolo, metodi the steam (18-52%) and pan cooking (14-48%). The microwave seems di cottura (microonde, acqua to be the most efficient cooking method for all these vegetables because bollente, vapore, frittura), it shows the highest retention in sulforaphane.
[Show full text]