Brass Bands & Brassicas

by Kathy Humphrey

Fiber: the dietary requirement that dares not speak its name. We know we need it and we know why, but the whole business is so redolent of preschool humour that we tend to shy away from it. (Preschool humour is a wonderful thing, of course, in the appropriate hands.) Intestinal rumblings and gurglings can be embarrassing when they threaten to overpower conversation, and emanations from the nether regions rarely enhance adult interactions.

Practice makes perfect: the more fiber that we consume, the more accustomed our bodies are to dealing with it. Brassica vegetables are members of the mustard family, and contain lots of Vitamin C, as well as being fabulously full of fiber. Many members of the brassica family are winter vegetables, which helps those who try to eat foods in season, locally sourced. Cabbage and turnip (leaves and root examples of this versatile species) are inexpensive to grow and to buy. Many recipes using cabbage include caraway seed or dill weed, both of which are natural digestive aids. Broccoli and cauliflower are great chopped into salads, made into slaws with grated carrot, stir-fried with sliced garlic and slivers of ginger, or even topped with rich rivulets of creamy cheese sauce. Enjoy!

Winter Vegetable Curry
1 Tbsp olive oil
1 onion, cut into wedges
1 Tbsp curry powder
1 tsp ground cumin
1/4 tsp cinnamon
2 Tbsp minced ginger root
1 tsp minced fresh garlic
1/4 tsp red pepper flakes
1 1/2 cups vegetable/chicken stock
2 Tbsp lemon juice
2 carrots, sliced
2 cups yam, cubed and peeled
2 cups cauliflower florets
1 cup broccoli florets
1 can chickpeas, drained & rinsed
1/4 cup chopped parsley
salt & pepper, to taste

In large pan, heat oil over medium heat; cook onion for about 3 minutes or till softened. Add next 6 ingredients and cook, stirring often, for 1 minute. Add stock, lemon juice, carrots and yams; bring to boil; reduce heat, cover and simmer for 8 minutes. Add cauliflower and broccoli: simmer 5 minutes, or until vegetables are tender. Stir in chick peas, parsley, salt and pepper. Serve with rice or couscous.

Sesame Broccoli
1 Tbsp sesame seeds
1 bunch broccoli
2 Tbsp orange juice
2 tsp sesame or olive oil
2 tsp soy sauce
1 tsp grated ginger root

In small pan, cook sesame seeds over medium heat for 3 minutes, shaking pan occasionally; set aside. Cut broccoli into florets; peel stalks and slice on the diagonal. Boil broccoli for 5-6 minutes, or until tender-crisp; drain and place in serving dish. Combine orange juice, sesame oil, soy sauce and ginger root; toss with broccoli. Sprinkle with sesame seeds.

Roast Shredded Cabbage
1 Tbsp soy sauce
2 Tbsp teriyaki sauce
1 small clove garlic, pressed
1 Tbsp dry white wine or sherry (can use chicken stock)
1/2 tsp ground cumin
3 Tbsp olive oil
1 head red or green cabbage, shredded

In a small bowl, whisk together all ingredients except cabbage. Put cabbage in large roasting pan; toss with soy sauce mixture. Cook at 350˚F for approximately 20 minutes, turning regularly to prevent burning.

Cabbage Vegetable Soup
1 Tbsp olive oil
1 onion, chopped
4 cloves garlic, minced
2 large potatoes, peeled, cut into chunks
4 carrots, sliced
2 cups stock (chicken or vegetable)
1 cup water
1 can tomatoes, undrained, chopped
2 Tbsp chopped fresh dill (substitute 1 Tbsp dried)
1/2 tsp each caraway seeds, celery seeds and salt
1/4 tsp each pepper & nutmeg
4 cups coarsely chopped cabbage
1 cup shredded spinach (or chard, or kale)

In large saucepan, heat oil over medium heat, cook onion and garlic, stirring occasionally for 7-10 minutes or until softened. Add all other ingredients except cabbage and spinach. Bring to a boil, then reduce heat to medium, cover and simmer for 20 minutes. Add cabbage and cook further 25 minutes. Add spinach and cook, uncovered, for 2 minutes or until wilted.

Turnip and Leek Gratin
1/3 cup butter
1 1/2 lbs turnips, peeled & thinly sliced
2 medium leeks
2 Tbsp caraway seeds
2 Tbsp brown sugar
2 Tbsp red wine vinegar
1/4 cup chopped fresh basil/parsley
2 Tbsp flour
salt and pepper
4 oz Cheddar cheese, grated
1/4 cup Parmesan cheese, grated

Wash leeks well; slice finely. Heat butter over medium heat; add turnips and leeks to pan. Cook for 4 minutes, then cover, and simmer for 10 minutes, shaking pan occasionally. Add caraway seeds and brown sugar: stir until sugar melts. Add vinegar, cook 1 minute. Remove from heat, cool slightly. Stir in basil and flour. Season to taste. In greased 8x8" baking dish, layer turnip mixture and cheese mixture, ending with cheese. Bake in preheated 350˚F oven for 30-40 minutes, or until golden.

Kathy Humphrey lives in Victoria with her husband and two children. She tries to see cooking for a family not as a chore but as a creative outlet.