In January when the northern U.S. is under the weather, the south is seeing green, Brassica greens, that is. By the first of the year the southern kitchen garden is filled with a wholesome variety of greens.
The Brassica family of cole crops aka the cabbage family or mustard family includes brussel sprouts, head and leaf cabbages, broccoli, cauliflower, collard, Swiss chard, kale, kohlrabi, mustard greens, turnip greens, and tendergreen.
Growing Greens
Brassicas are ideal crops for the southern winter because they thrive on cool temperatures, are frost tolerant, and can escape most of the insect pests of a southern summer. A soil pH of between 6.0 – 6.5 is recommended for most garden vegetables including cole crops.
The green bedding plants or seeds were set out the previous fall. Seeds germinate quickly. Many southern gardeners plow under their summer stubble in September, till in 5-10-10 or organic compost, transplant the brassica seedlings, establish a watering routine, hoe periodically between rows to keep weeds under control, and wait for the New Year’s harvest. Harvest ranges from 30 days for tendergreen to 60-80 days for other cole crops.
Cole Crop Diet
The health benefits of brassicas make headline news. They have been called superfoods, a term used to describe foods believed to have unusual health benefits.
The cole crops are high in fiber, vitamins A and C, and the minerals calcium and potassium. Few foods offer so many nutrients with so few calories per serving. Additionally, they contain a number of phytochemicals which protect against certain cancers, vascular diseases, and age-related illnesses.
Foods high in fiber like brassicas can contribute to weight loss and reduce the risk of colon cancer.
The high level of Vitamin A, beta-carotene, obtained from brassicas lowers cancer risks and can reduce bad cholesterol levels. Vitamin C assists the body’s production of collagen in blood vessels, gums, and bones. Vitamin C acts like an antioxidant in boosting the immune system, thereby protecting against cancer, cataracts and other chronic diseases. Brussel sprouts and broccoli lead the family in Vitamin C content.
Calcium is often associated with dairy and seafood products but brassicas are one of the few vegetable sources of calcium. A side of greens may reduce the risk of osteoporosis.
Brassica vegetables have been studied for their cancer-fighting phytochemicals. Glucosinolates are organic compounds found in brassicas which appear to reduce the risk of lung, stomach, colon and rectum cancer.
Preparation Tips
Since preparation methods break down nutrients in food, dieticians suggest ways to maintain high nutrient level when processing brassica vegetables. Raw and light steaming retain the most nutrients. Greens like collard, turnip and mustard may be flash cooked in the microwave for 2 minutes after chopping into pieces. Then they may be added to sautés, stir-fries, salads, soups, casseroles, and rice dishes.
Harvest health from the garden this new year with brassica greens.
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