Stay safe and healthy in this second lockdown of 2020
Date Added: 02/11/2020
While we are deep in this pandemic it’s so important to keep yourself safe and healthy and eat fresh Lincolnshire vegetables while they are such good quality and value for money.
So, while you have time on your hands, perfect your culinary skills and enjoy your kitchen.
All your healthy Lincolnshire vegetables are full of vitamins and fibre that help to keep you fit and well and support your immune system. They are also an important part of the Rainbow diet, including a variety of colourful vegetables on your plate.
Most cruciferous vegetables are rich in vitamins and minerals such as folate, Vitamin C and vitamin K.
Dark green cruciferous vegetables also are a source of vitamins A and C and contain phytonutrients — plant-based compounds that may help to lower inflammation and reduce the risk of illness.
Cabbages: from the Savoy to the Red and White, cabbage is considered the new super foods in our diets.
Red cabbage, especially, seems to raise levels of beta-carotene, lutein, and other heart-protective antioxidants.
Cabbage also helps lower something called “oxidized” LDL, which is linked to hardening of the arteries as well as being great fibre which is so important for your digestive heath.
Purple sprouting Broccoli is rich in Vitamin C and Folate and so delicious and versatile to cook with.
It is very good for your immune system so consider it as part of a rainbow diet.
Glucosinolates are a class of sulphur- containing glycosides, present at substantial amounts in cauliflower, broccoli, Brussels sprouts and cabbage.
Brussels sprouts are now known to have the most of these compounds which are so beneficial to avoiding diseases and reduce stress levels and inflammation in the body.
It is very important not to overcook Brussels sprouts. Not only do they lose their nutritional value and taste but they will begin to emit the unpleasant sulphur smell associated with overcooked sprouts.
To help Brussels Sprouts cook more quickly and evenly cut each sprout into quarters and steam, roast or stir fry them.
Try to have all your cruciferous vegetables cooked lightly if you don’t like them raw and always use up the liquid you cook them in, as a lot of the vitamins can leach into the water when cooking. This can be made into gravy or soup.
Recipe -
Balsamic glazed Brussels sprouts
Ingredients:
- 1 Tbsp. butter or olive oil
- 2 cloves of garlic, chopped
- Salt and pepper, to taste
- Fresh Brussels sprouts, stems cut and sliced in half or sliced into ½ inch slices
- 2 tbsp. balsamic vinegar or balsamic glaze
Method:
- Add butter to a large frying pan over medium heat.
- Mix in the chopped garlic to the pan as the butter begins to melt.
- As the garlic begins to sauté and gets fragrant (don’t let it burn), add the Brussels sprout halves or slices.
- Sprinkle with salt and pepper and the drizzle the balsamic vinegar over the Brussels sprouts, stirring to evenly distribute.
- Allow the Brussels sprouts to cook face-down for 5 minutes until nice and brown but not burnt, add a little water if start to dry out
- After 5 minutes, using a wooden spoon stir them up to evenly distribute the glaze
- Add a few almonds or your favourite herbs or spice for garnish
For a festive alternative add cranberries and pecan nuts and roast in oven
So remember to eat your fresh Lincolnshire Veg!