Brassicas to Fight Cancer

Baby Bok Choi

By Laurel Blomquist

     Welcome to another article in the anti-cancer series. This anti-cancer diet also combats neurological, immunological, gastrointestinal, cardiovascular and metabolic disorders, as well as the process of aging. It’s pretty amazing that we can heal ourselves by making healthy food choices. Today we’re going to dive into the brassica family, commonly known as cole crops. Except where noted, all references are from Foods to Fight Cancer.

     The Brassica Family is one of the most represented on any CSA Farm, and with good reason. This large family includes broccoli, cauliflower, romanesco, broccoli raab, kales, collards, arugula, radishes, turnips, rutabaga, cabbages, Brussels sprouts, kohlrabi, mustards and bok choy to name a few. Cabbage is probably the oldest cultivated vegetable, dating to at least 6,000 years ago (p. 69). Ancient peoples must have indeed revered it, because most of the varieties we eat have been cultivated through selective breeding from one species of wild cabbage. Hippocrates,circa 400 BC, called it “the vegetable of a thousand virtues” (p. 71). Marcus Porcius Cato, circa 200 BC, held cabbage as a universal remedy against sickness and a virtual fountain of youth. He wrote in De Agri Cultura, On Farming, “Eaten raw with vinegar, or cooked in oil or other fat, cabbage gets rid of all and heals all.” (p. 72).  He recommended cabbage for hangovers, and even used it as a poultice to treat cancerous ulcers. 

Radishes

     Modern medicine has proven time and again that brassicas have a preventative effect on cancers of the bladder, breast, lung, stomach, colon, rectum, and prostate (p. 72). Brassicas contain the largest variety of phytochemical compounds with anticancer activity. Just what makes them so powerful?

     One such molecule is called a glucosinolate. You have probably tasted them without knowing it; they are responsible for the slightly bitter or pungent flavor that these vegetables tend to have. Glucosinolates are stored in the molecules of a brassica vegetable until it is chewed, chopped or cooked. As the cell walls break down, glucosinolates mix with myrosinase, an enzyme. Upon mixing with the enzyme, glucosinolates are converted to isothiocyanates. These molecules are what fight cancer directly (p. 73). In broccoli, for example, the isothiocyanate is called sulforaphane. This sulfur molecule is what you smell when you overcook broccoli. 

     In order to get the full benefit of the isothiocyanates, there are a few things to keep in mind. Glucosinolates are very soluble in water, and myrosinase is sensitive to heat. The authors suggest that briefly steaming brassicas, stir frying or eating them raw are the best ways to preserve these compounds, as opposed to boiling (p. 74). Of course, these methods will also preserve the bright green (or red) color of the vegetable and have the added bonus of tasting better. The practice of blanching and freezing brassicas as a way of preserving them is actually not recommended if you want to retain these beneficial molecules. Because of the heat and amount of water involved with this process, the amount of bioavailable glucosinolates is reduced and the myrosinase enzyme is denatured. If you absolutely must boil your broccoli, I would recommend a soup as the soup base may retain more of the benefits. 

Broccoli

     Different glucosinolates are found in different brassicas, producing different isothiocyanates which have varying amounts of anti-cancer properties. Sulforaphane in broccoli is one of the most powerful. One serving of broccoli contains about 60 mg of sulforaphane, and one serving of broccoli sprouts contains 600 mg (p. 75)! Personally, I started making my own broccoli sprouts, from organic seed, of course, and adding them to my daily salad when I learned this information. Sprouts are very easy to make in your kitchen, and a nice addition to your winter menu when fresh, local broccoli is not available. 

     Sulforaphane increases your body’s ability to remove toxins linked to cancer. This reduces the occurrence, number, and size of tumors. Sulforaphane also directly attacks cancerous cells, triggering apoptosis, or cell death (p. 75). Sulforaphane also has antibiotic and antibacterial properties, particularly against Helicobacter pylori, which causes gastric ulcers. Exposure to this bacteria and resulting ulcers will increase your chances of stomach cancer 3-6 times over (p. 76).

     Of course, broccoli is hardly the only brassica with beneficial molecules. Watercress and Chinese cabbage contain phenethyl isothiocyanate, or PEITC, which protects against esophageal, stomach, colon, and lung cancers. PEITC also directly attacks leukemia, colon, and prostate tumors through apoptosis (p. 76).

     Brussels sprouts and our hero broccoli also contain indole-3-carbinol, or I3C. Actually, most brassicas contain at least some I3C, but these two have it in the largest amounts. I3C causes modifications in estradiol, which in turn reduces the ability of estrogen to promote cell growth in the breast, cervix, and uterus, thereby preventing cancer in those tissues (p. 77).

Baby Kale Mix

     We should not forget about kale and collards, which have had a popularity resurgence in recent years. Kale production rose 60% between 2007 and 2012 according to the USDA (Martin), and collards are picking up the slack, since demand for kale has overtaken supply (Krogh). In addition to containing beneficial isothiocyanates, they are good sources of iron, folic acid and Vitamins A and C. 

     The doctors recommend 3-4 weekly servings of brassicas to reap their medicinal benefits. Harmony Valley Farm has done our part this season (and every season) to make sure you are getting your RDA of brassicas. So far this season, you have received brassicas every week except one, and sometimes received 4 varieties in one week! You have received sauté mix, baby arugula and baby kale, watercress, hon tsai tai, kohlrabi, baby bok choi, cauliflower, cabbage, baby white turnips, bunched kale, green top spring radishes and broccoli no less than 9 times, possibly more if you got it as a bonus item. In total, we’ve delivered 53 brassica selections over the course of the past 25 weeks, most of which amount to 3-4 servings each, and the season’s not over yet! Frost doesn’t stop brassicas, in fact it sweetens them, so we can enjoy these all the way to the end of the growing season. To your health!

References

Beliveau, Richard, and Denis Gingras. Foods to Fight Cancer. 2007

Krogh, Josie. “Popularity of Collards Reaching Beyond the South.” jacksonprogress-argus.com. April 19, 2015. 

Martin, Andrew. “Boom Times for Farmers in the United States of Kale.” Bloomberg.com. May 9, 2014. 

Vegetable Feature: Radishes

Bunched Red Radishes

By Chef Andrea

     Radishes are one of the oldest cultivated plant foods. There are two classifications of radishes--”Table” or “Spring” radishes and “Storage” radishes. Table radishes are one of the first crops we plant in the spring, with harvest just 4 to 6 weeks later. Green top red and French breakfast radishes are the two varieties we grow. They are tender with a thin skin and are meant to be eaten within a week or so after they are harvested. We actually plant them all throughout the summer and into the early part of the fall. 

   

     The other type of radishes we grow are storage radishes which include daikon, Black Spanish and beauty heart radishes.  Winter radishes are more sturdy, with a longer growing season, thicker skin and more dense flesh and they store very well. You’ll be receiving some of these varieties in some of the last boxes of the season.

Black Spanish Radish

     Radishes are eaten extensively worldwide. Often they are pickled, cured, dried or fermented to preserve them. Historical reports date back to 2000 BC where radishes are thought to have been included in the daily ration, along with onions and garlic, for the people building the Egyptian pyramids. With a history like this, there has to be something good for us in a radish! Radishes are a good source of vitamins A, C and B6 as well as magnesium, calcium and potassium. In traditional Chinese medicine, radishes are used to promote digestion, break down mucus, soothe headaches and heal laryngitis. They are beneficial in helping to cleanse and detoxify the body and it is thought that they help prevent viral infections, such as colds and the flu, when consumed regularly. 

   

Beauty Heart Radish

     Radishes may be eaten raw, pickled, cured and also may be cooked. When cooked, either sauteed, stir-fried, braised or roasted, radishes lose their peppery flavor and become mild and slightly sweet in flavor. If you are one that shies away from radishes because you are still learning to like their peppery bite, consider cooking them. Don’t forget to eat the radish greens as well as they are packed full of nutrients! Radish greens may be added to stir-fries, simply sautéed alone or with other greens and dressed with salt and a splash of vinegar. They are often incorporated into soups and can also be eaten raw in salads. Quick pickled radishes make a nice condiment to enjoy on tacos, alongside grain dishes, lentils, beans or layered onto a sandwich.

     We hope you will look at radishes with a new set of eyes and take advantage of all they have to offer to your diet and your health.

Dal with Radish Raita

Yield: 6-8 servings

FOR THE DAL

1 Tbsp olive oil

2 Tbsp unsalted butter or ghee

2 ½ cups chopped onions 

1 ½ cups diced carrots 

1 tsp salt

1 Tbsp grated fresh ginger

½ tsp ground cayenne

½ tsp ground cumin

1 tsp turmeric

2 cups red lentils, rinsed

6 cups water

2 cups canned tomatoes

1 ½ cups packed chopped spinach or other greens (chard, radish tops, kale, etc)

2 Tbsp fresh lemon juice 

French Breakfast Radish

RAITA

1 cup plain whole-milk yogurt

1 Tbsp fresh lemon juice (½ lemon)

1 Tbsp extra-virgin olive oil

1 tsp salt

3 radishes, finely grated

1 Tbsp finely chopped fresh mint

1. For the dal: Melt the olive oil and butter in a large, heavy-bottomed pot over medium heat. Add the onions and cook, stirring often, until soft and translucent, 4 to 5 minutes. Add the carrots, salt, ginger, cayenne, cumin, turmeric, lentils, and ½ cup of the water and cook, stirring often, for another 5 to 7 minutes. Add the rest of the water and bring to a low boil. Reduce the heat to medium low, cover, and cook for 10 minutes. Add the tomatoes and their juices to the pot, squeezing them with your hands to crush them. Continue to cook, covered, stirring occasionally, until the lentils are cooked and the soup is thick, 30 to 45 minutes. Stir in the spinach or other greens and lemon, remove from heat, and add salt to taste.

2. While the soup cooks, make the raita: Stir together the yogurt, lemon, olive oil, salt, radishes, and mint in a small bowl. Serve the soup with a dollop of raita in each bowl.

Recipe borrowed from Alana Chernila’s book, The Homemade Kitchen.

Radish Top Pasta with Chickpeas & Parsley

Yield: 3-4 servings

6 oz fettucine pasta

3 Tbsp butter

1 medium onion, small diced

2 Tbsp minced garlic

1 tsp salt plus more to taste

1 ½ Tbsp stoneground mustard

½ cup dry sherry

Radish greens from 1 bunch radishes, cut into bite-sized pieces

4 cups spinach or other greens, cut into bite-sized pieces (Kale, Chard, etc)

1 cup small diced spring radishes

½ cup parsley, finely chopped

1 cup cooked chickpeas

Freshly ground black pepper, to taste

Parmesan or other hard cheese, for serving

1. First, cook the pasta.  Bring a large pot of salted water to a boil over high heat.  Add the pasta and cook until the pasta is al dente.  Reserve 1 cup of the pasta cooking water and then drain the pasta. Set aside the reserved pasta water and the pasta until ready to use.

2. Melt butter in a medium sauté pan over medium heat.  When hot, add onion and garlic and sauté until the onions are soft and translucent.  

3. Stir in 1 tsp salt and the mustard.  Stir to combine, then add the dry sherry.  Simmer for about 2 minutes, then add the radish greens and spinach or other greens.  Cover and continue to simmer for a few minutes, just until the greens are wilted.

4. Remove the cover and add the diced radishes, parsley and chickpeas.  Stir to combine and then add the pasta to the pan.  Bring everything to a simmer and then add about ½ cup of pasta water to the pan.  Allow the mixture to simmer for a few minutes to ensure everything is heated through. Taste and adjust the seasoning to your liking with salt and black pepper.  Add additional pasta cooking water as needed to adjust the consistency of the sauce to your liking.

5. Serve warm, topped with freshly grated Parmesan or other cheese of your liking.

Recipe by:  Andrea Yoder