Veggie Fact of the Day

Bulgur is a cereal made from the groats of several different wheat species, although most often it is made from durum wheat. Although the name is of Turkish origin, along with the Middle East, Bulgur is also used in European and and South Asian cuisine.  In Indian cuisine, bulgur is called Dalia. 

In the US, bulgur for human consumption is typically parboiled and dried before sale. It retains almost all of its bran and for that reason it is identified as a whole grain. Cracked Bulgur is not the same as Cracked Wheat (which is not parboiled and takes much longer to cook). Internationally, Turkey in the largest producer of Bulgur and within the US, California, Montana, Oklahoma and Kansas are the states producing the largest quantities. 

The flavor of bulgur is light and nutty, similar to steel cut oats, but a little more earthy. Its texture is a little chewy like other whole grains. It can be used as a pilaf, added to soups and salads and as a starchy grain (which retains its integrity) in hearty soups. In the United States is often used as a side dish, much like pasta or rice, but across the world it is used in pretty much in every form. In India, it is made into a sweet breakfast cereal by boiling in milk and sugar. In the middle east, it is used in tabbouleh and other similar salads. 

Compared to white rice, bulgur has way more fiber and protein, and a lower glycemic index to boot. One cup of cooked bulgur contains more than 8 grams of fiber. The lower glycemic index is due to its high content of slow-digesting, complex carbs. Each cup contains under 34 grams of carbs, around 6 grams of protein and less than a 1/2 gram of fat and 0g of cholesterol (like almost every other plant food!). Major minerals include a moderate amount of potassium compared to other grains which have almost none (124 mg/cup), iron (1700 mg/cup) and zinc (1 mg/cup). Although 1 mg doesn't seem like much zinc, you'd be surprised to know that the RDA for Zinc is 11 mg. And lastly, bulgur is loaded with Vitamin B6 (Niacin), which each cup containing a whopping 2 grams of niacin. And all this, for only around 150 calories/cup!

Fun Fact of the Day: During World War II, Bulgur was used for two purposes - as a staple to feed the troops and as a sand blasting agent to clean airplane parts. Weird!! 

Veggie Fact of the Day

Avocados are the fruit of a tree native to Central Mexico. Commonly known as Alligator Pears due to their shape and the texture of their skin, they are an integral part of Mexican and Central American cuisine and historical evidence suggests that Avocados were used by man as far back as 10,000 BC. 

While there are multiple varieties of Avocados available, Hass avocados are perhaps the best known variety that are available in US Grocery stores year-round. Generally served raw, avocados are most often used as a base for the classic Mexican dip Guacamole. The texture is not sweet, but rich and almost creamy. Avocados make an excellent base for smoothies and surprisingly (at least to me) is said to pair really well with chocolate shakes and smoothies. In the US, avocado slices/chunks are often served in sandwiches, burgers and even hot-dogs. Small chunks of avocado in taco salads provide a creaminess which limits the use of oily dressings. 

How to Buy?? Here's how. How to cut it?? Here's how. A ripe avocado yields to gentle pressure when held in the palm of the hand and squeezed. The skin is thick and leathery that darkens from green to almost black as it ripens. Inside, the flesh is generally a pale green closest to the skin and a creamy yellow closest to the pit. the flesh darkens quickly to a dull brown after exposure to air. To prevent this, lime or lemon juice can be added to avocados after they are peeled. Also, leave the seed with any unused avocado portions which helps slow down the enzymatic browning. 

Nutritionally, avocados are probably have highest fat content of all edible fruits, with the exception of nuts and seeds. Fat content varies with the time of year but typically about 75% of an avocado's energy comes from fat, most of which (67% of total) is monounsaturated fat (in the form of oleic acid). Other good fats include palmitic acid and linoleic acid. In addition, saturated fat content is pretty substantial too (~14% of total fat in a single serving). Compare that to most edible seeds and nuts where only 7% of total fat content is derived from saturated fats. However, that isn't the only thing that avocados have to offer. They carry 35% more potassium (485 mg) than bananas (358 mg) and are super-packed with Vitamins B9 (folic acid) and K. In addition, they are a good dietary source of Vitamins B5 (pantothenic acid), B6 (pyridoxine), C and E and dietary fiber (75% insoluble and 25% soluble). Amongst all these benefits of avocados is also the fact that high avocado intake has been shown to reduce blood cholesterol levels, and also reduce the risk for metabolic syndrome, including diabetes. 

Fun Fact of the Day: Did you know that avocados ripen ONLY AFTER the fruit is plucked from the tree. Mature fruit can be left unplucked on the tree for as long as 6 months and does not spoil. Once plucked, most fruits ripen (at room temperature) in 3-6 days. 

Veggie Fact of the Day

New Veggie #69 - Collard Greens

Collard Greens are a large leafy green belonging to the Cruciferous group of vegetables, the same family as cabbage, broccoli and kale. Collards are a headless-cabbage, with taste and texture similar to kale. The leaves are large, rowing paddle-shaped. Dark green in the fleshy parts, the vein stems are  often contrasting in white. Most Americans associate Collards greens with Southern Soul cooking. However, these are commonly used in Asian, Green and Italian cooking as well. In Indian cooking, Collard greens are considered a staple part of the diet in Kashmir - where both the young and mature leaves as well as the roots are consumed (Haak). Historically, cultivation of Collard greens has been dated back to 5000 BC and are believed to have arrive in Africa and Europe via the Asia Minor trade routes around 400 BC. It is believed that by 1600 AD, collards were cultivated globally as a food. 

Collard greens are packed with nutrients and anti-inflammatory Omega-3 fatty acids. In addition, beta carotene (Vit. A) and other anti-inflammatory Vitamins (C, E and K) are pretty well packed in there as well. In addition, collards have cholesterol-lowering properties common to other members of the family but they leave the other members (kale, mustard greens, broccoli, Brussels sprouts, and cabbage) in the dust. Collards surpass all of these vegetables in their ability to bind bile acids in the digestive tract, allowing for the bile acids to be excreted from the body, thereby lowering overall cholesterol levels. Steamed collards show much greater bile acid binding ability than raw collards.

Due to their somewhat tough leaves, Collard greens are often cooked really slow (often with ham hocks in the American South).  Quick braising allows for full nutritional retention and maximum flavor. Most people don't like collards raw, but some folks do use them in green salads to add flavor and texture.  Traditional complimentary ingredients include garlic, various meats, mushrooms, potatoes, apple cider vinegar, lemon, bay leaves, soy sauce, ginger, sesame oil, tomatoes and various kinds of hot peppers. According to my research, late winter and early spring provide the sweetest and most tender Collard greens. 

Fun Fact: Collard greens contain a chemical called phenylthiocarbamide (PTC) which ascribes a slight bitterness. The fun fact is that only certain people, who are genetically predisposed to PTC, can taste this bitterness (about 70% of the human population). 

Veggie Fact of the Day

New Veggie #68 - Polenta

Polenta is a staple food of Northern Italy, and is far less famous than its traditional cousin, pasta. It was traditionally considered peasant food because it was made from cheap corn instead of other grains. It was considered a staple in winter months when fresh food was scarce. It is made from ground yellow or white corn that has had the germ removed. It can be used as the main dish, as a side as a grain, and is often even used in desserts because of its smooth texture. It is extremely versatile. It can be baked, boiled, fried or grilled, and has a neutral bland flavor that allows it to be modified to multiple recipes and tastes. 

While traditionally sold as powdered cornmeal, pre-made tubes are a norm in most American supermarkets which makes it easy to slice and bake, broil, fry or grill. Always make sure that the package you buy has limited ingredients - corn meal and water  being the 2 basic ingredients and no added oil. 

Nutritionally, Polenta is low on simple sugars and high on complex carbohydrates, making it a low glycemic index grain. It is rich in vitamin A and C making it a good source of the caroteinoids, lutein and zeaxanthin. According to the Journal of Agricultural and Food Chemistry, foods made from milled yellow corn including polenta provide a natural and excellent source of carotenoids. Polenta is high in protein, with each 8-oz serving containing almost 10 g of protein. It is also rich in trace elements such as potassium, iron and zinc, as well as small doses of calcium, magnesium and phosphorus. And it is gluten-free!!! 

Veggie Fact of the Day

Photo courtesy: http://www.spaweekblog.com/

Purple Cabbage, often known also as Red Cabbage gets its color, like most other purple fruits and vegetables from a family of pigments known as Anthocyanins. At least 36 different varieties of anthocyanins have been identified in purple cabbage. These chemicals have high anti-cancer potential. In fact, some varieties of anthocyanins have been shown to be double in strength to the antioxidant effects of vitamin C. Red cabbage is also a good source of indoles, compounds that may reduce the risk of breast cancer by altering estrogen metabolism.

In size, shape and weight, the purple cabbage is quite similar to its pale green counterpart. Typically each head of cabbage is heavy for its size due to the densely packed leaves. each leaf is dark red to purple in color and may have white portions on the inside which become evident when one cuts into it. 

Purple cabbage is fat and cholesterol free like almost all the fruits and vegetables we eat (with the exception of a limited few like nuts, seeds and avocados). It is a wonderful source of Vitamin C - with each cup containing close to 85% of the RDA. Other vitamins include A, E and K. It also contains large quantities of sulfur, and other minerals that work as cleansing agents for the digestive system. It is also a great source of Calcium. And there is also evidence that red cabbage juice may have therapeutic value in the treatment of ulcers. due to its high concentration of the amino acid glutamine. So eat up .. eat your greens and reds and purples too!!

Veggie Fact of the Day

New Veggie #66

Green Cauliflower is one of 4 different colors of Cauliflower that can be found in grocery stores across the US. It is a hybrid, made my cross-pollination of Broccoli with white cauliflower. So, in essence, it is a GMO crop .. just as every naturally cross-pollinated cultivar of edible fruits and vegetables. It was first developed in the Salinas Valley, right here in the US, by hand cross-pollination and first brought to the market in 1988 under the trademarked name Broccoflower. There are 2 forms of green cauliflower, both referred to as Broccoflower - one that looks just like its white cousin, just green in color and another rather interesting looking variety that has a spiky appearance. The internal color, when cut, resembles Broccoli for both varieties. Green cauliflower, like its cousins, is highly nutritious. One cup provides only 20 calories, nearly 2 g of protein, 4 g of carbohydrates, 2 g of fiber and is an excellent source of vitamin C. Green cauliflower is higher in protein, at 2.95%, than either white cauliflower, 1.92%, or broccoli, 2.82%.

Green cauliflower looks a lot like its white, orange or purple cousins. The plant is made up of tightly packed clusters of lime green florets, known as the "curd", that form from a single stalk, which produces green leaves that hug the base of the curd. Various sources on the internet indicate that the green version is sweeter, milder and nuttier, than the white cauliflower - I didn't detect any differences.

Veggie Fact of the Day

New Veggie #65 - Kohlrabi Greens

I've previously done a post on Kohlrabi and its nutritional benefits (see New Veggie #17). Kohlrabi Greens and stems are a rich source of Vitamin C (>100% RDA), similar to the bulbs themselves. Also, the greens have only 27 calories/100g, negligible fat and zero cholesterol. The green stems are loaded with phytochemicals (asisothiocyanates, sulforaphane, and indole-3-carbinol) that are supposed to protect against various cancers and are also rich in various B vitamins - thiamin (B1), niacin (B3), pantothenic acid (B5) and pyridoxine (B6). In addition, the leaves and stems are rich in a variety of minerals - copper, calcium, potassium, manganese, iron, and phosphorus are especially available in the stem. Kohlrabi leaves or tops, like turnip greens, are also very nutritious greens abundant in the carotenes, Vitamin A and Vitamin K.

Veggie Fact of the Day

New Veggie #64

Scallions, or Cebollitas, are a staple in Mexican Asado dishes - i.e. traditional wood-charcoal grilled meats and veggies. Along with Nopales (prickley pear), whole scallions are often sprinkled with salt and grilled until they begin to char. The whole bulb is then topped with lime juice and serves a an excellent sweet and savory accompaniment to all kinds of Asado. Also known as Green onions, or spring onions, cebollitas are the edible bulbs of plants of the Allium family - a milder cousin of the onion. Diced scallions are used raw (in salads and salsas) and may be cooked into soups such as Pho, Stir-Frys and other Asian dishes. Cebollitas re mostly water, with a medium cebollita about 4 inches) containing only about 5 calories. They contain no fat, little protein and very few carbohydrates, mostly in the form of fiber. What scallions do have are whopping amounts of vitamins A, B9, C and K. Cebollitas are in fact one of the richest sources of Vitamin K with a 100g serving providing as much as 172% of the RDA. Cebollitas also contain good portions of calcium, magnesium, potassium and manganese.

Veggie Fact of the Day

New Veggie #63 Black-Eyed Peas

Black-Eyed Peas, also called Cowpea or lowbiya (hindi) is a popular bean used in the US, India, Pakistan, various countries in Africa, Turkey and also the Caribbean islands. They get their name from a small black circle in the center of the belly which is often called the eye. That is the point where the bean was attached to its pod. 

It has a rather smooth nutty and buttery flavor distinct from a lot of other beans. Black-Eyed peas are often paired with various greens such as chard, kale and arugula. 

Like other members of the bean and legume families, black-eyed peas contain a lot of protein, hardly any fat and a fair amount of starchy carbohydrates. 

A 1/2 cup serving of cooked black-eyed peas weighs in at only 99 calories and a 179 mcg serving of Vitamin B9 (folic acid) which is important for neural tube development in the fetus - hence black-eyed peas are a great food for pregnant women. 

Veggie Fact of the Day

Unlike the orange cauliflower which carries a mutation, Purple Potatoes are actually a heirloom variety of potatoes. They are available year-round in some of the upscale grocery stores across the country.

Most common people think they're colored artificially, kind of like those odd-colored daisies you can buy in Walmart. Purple potatoes are rich in the anthocyanin, an antioxidant found in other blue, red and purple fruits such as blueberries and pomegranates. 

Anthocyanins are powerful immune system boosters and have been shown to have some protective properties against various cancers. The odd looking (in my humble opinion) purple potatoes have deep violet, ink-colored skin and flesh. Some varieties, like the ones I bought are marble throughout the flesh. The purple potato is native to the Lake Titicaca region of Peru. Some of the cultivars are as many as 8000 years old. 

Veggie Fact of the Day

Orange Cauliflower - New Veggie #61

Orange Cauliflower - I've previously posted a New Veggie Fact of the Day regarding the Cauliflower. The orange variety, contrary to popular belief, was not made in a lab by crazy scientists and is most definitely colored artificially. The orange color is a result of a natural genetic mutation (discovered in Canada in 1970), which allows the vegetable to hold more beta carotene, or Vitamin A (up to 25 times the level found in its white counterpart). Despite the unique color, the flavor and texture is indistinguishable. Here is a great article about the history of the orange cauliflower that was published in the Saveur Magazine. 

Veggie Fact of the Day

Curly Mustard Greens, New Veggie #60

Spicy, crunchy Mustard greens are one of the most nutritious leafy foods we can add to our diet. The leaves are loaded with Vitamin A, beta-carotenes, Vitamin K and flavonoid anti-oxidants. 

Mustard belongs to the same family as cabbage, broccoli and Brussels sprouts. Mustard leaves, flowers and seeds play an important part in Indian cuisine. The seeds are used in pickles and curries and the greens themselves are eaten with gusto. The overall flavor of the leaves is more pungent compared to other greens in this family (cabbage, kale & collared), with mature leaves having a hint of bitterness. Often, this dish is made with a mix of greens including dandelions and spinach, all milder leaves and hence efficient at masking the bitterness. The young leaves are eaten as a blended dish and once the plant matures, it is allowed to bloom and the seeds are then harvested for culinary purposes. 

In rural parts of Northern India, fields filled with yellow mustard blooms make the prettiest site. Interestingly, a lot of Bollywood song and dance sequences are filmed around blooming mustard fields ;-)!!! Here's a link to one of the most famous songs filmed in a mustard field .. from the movie Dilwale Dulhania Le Jayenge. Fresh mustard greens are dark green broad leaves with either a flat surface, or a curly leaf depending upon the local cultivar. Nutritionally, mustard greens are low in calories and fats, high in fiber and provide the highest amount of Vitamin A, C and K compared to other leafy vegetables (100g leaves contain about 350%, 110% and 500% of the RDA respectively). They are also a great source of folic acid and anti-oxidants flavonoids, indoles, sulforaphane, carotenes, lutein and zea-xanthin. Overall, these beautiful greens are loaded with goodies.

Veggie Fact of the Day

Flax Seed, New Veggie #58

Flax Seed became New Veggie #58. Also known as Linseed, it has notable heath benefits. Ground flax seed can be added to baked goods, shakes, smoothies, cereals and other dishes. Notable micronutrients include manganese, selenium, calcium, magnesium, phosphorus, potassium, iron, zinc and copper. In addition, flax seeds are rich in B vitamins, especially B9 (folic acid) followed by B1 (thiamine), B2 (riboflavin), B3 (niacin or niacinamide), B5 (pantothenic acid), B6 (pyridoxine) and also in Vitamin K. 

Flax seed is a great source of lignans, compounds that have been shown to regulate the menstrual cycle in women. Lignans have also been implicated in prevention of breast and colon cancer. In addition, lignans have also been implicated in the prevention of diabetes. Perhaps the most important fact about flax seeds is that they are a rich source of Omega-3 fatty acids, in particular alpha-linolenic acid (ALA). 

For non-fish eaters, flax and Chia seeds are perhaps one of the richest sources of Omega-3 fatty acids, which are essential for fighting inflammation. There is a lot of evidence suggesting that inflammation plays a key part in many chronic lifestyle diseases that affect our bodies - heart disease, arthritis, asthma, diabetes and various cancers. While ALA by itself is not sufficient, and we also need Omega-6 fatty acids, flax seed does go a long way in providing one ALA. So eat away!

Veggie Fact of the Day

I've been attempting to hit 60 new veggies this year and I think I have a pretty good chance of hitting that magic number before the end of the year ;-). Today, I tried Chia Seeds in my morning smoothie, making it New Veggie #59. Like most people, I'd only heard of Chia seeds in the context of those (in)famous Chia Pets before I started on my plant-based journey. I often wondered what people did with those little ceramic animals after the fur-like sprouts were dead?

Chia is an edible seed that comes from the desert plant called Salvia, a member of the mint family. Dating back to ancient Mayan and Aztec cultures, Chia literally means 'strength' and according to ancient wisdom, the seeds are an energy booster. The seeds contain healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. The flavor is mild, somewhat nutty, with just a slight crunch to them. They are easily added to foods and beverages and can be eaten unprocessed, sprinkled on cereal, sauces, vegetables and rice. Soaking the seeds for 8-10 minutes produces a gel which can be used to thicken puddings and desserts. Because the antioxidant content of Chia seeds is higher than any known whole food, even blueberries, a lot of dietitians recommend a daily dose of Chia seeds.  Because Chia seeds expand in water, they do the same in the stomach and are said to serve as an appetite suppressant. Chia seeds are rich in Calcium and the high protein and fat content is said to provide a steady energy supply. This is due again to the gelling action of the seed, with its unique combination of soluble and insoluble fiber combine to help control blood sugar. Once in the intestine, similar to psyllium husks, the swelling action of Chia helps to cleanse and soothe the colon, and absorb toxins while helping move things along. Chia seeds are also a remedy for constipation. Unlike flax seeds, which tend to go rancid when stored for a prolonged period, Chia seeds, with their rich antioxidant content, last forever. 

So how did I use Chia seeds today? I added a tablespoon to my morning Spinach Smoothie. It was a tad unusual initially but after the first few sips I liked the little crunch the seeds added to my drink. And I did think I was full for a longer time this morning than I usually am after drinking my smoothie. I think a tablespoon of Chia will definitely be making its way into my smoothie every morning. 

Veggie Fact of the Day

Purple Sweet potatoes are the edible tubers of the sweet potato plants. Compared to their orange counterparts, purple sweet potatoes are much higher in vitamin A than other varieties of sweet potatoes. Each cup of purple sweet potatoes contains only about  114 calories, with 2 g protein, 27 g carbohydrates and no fat or cholesterol. Each cup of purple sweet potatoes provides almost 375% of the RDA for Vitamin A. 

Stokes is probably the biggest local (US) supplier of purple sweet potatoes. Along with the high Vitamin A content, purple sweet potatoes are loaded with anthocyanins, which cause the rich purple color, and other polyphenolic compounds which have antioxidant properties. Purple sweet potatoes are also diabetic friendly, with a lower glycemic index than white potatoes.

Veggie Fact of the Day

Beet Greens, New Veggie #56

Beet Greens, are the green leafy tops of beets. With red veins, resembling Swiss Chard, the leaves have a striking appearance. One cup of boiled/wilted beet leaves has 39 calories, no fat, 8 g of carbohydrates and 4 g of protein. Beet greens are also loaded with Vitamins A and C with a 1-cup serving providing a whopping 220% of the RDA for Vitamin A and 60% of the RDA for Vitamin C.

Veggie Fact of the Day

Beetroots, New Veggie #55

Beets or Beetroots are deep red-purple colored roots of the beet plant. It belongs to the same family as Swiss Chard and Sugar beet. While the purple variety is most common, beets are also available in golden yellow and red-and-white striped varieties. 

In the US, beets are most often eaten pickled, or boiled in cold salads. The consumption of beets causes pink urine in some people. Beetroot juice has been found to improve performance in athletes, possibly because of its abundance of nitrites. 

Ancient Romans also used beetroot as a treatment for fevers and constipation (note: they also considered it an aphrodisiac ... strange!). In the Middle Ages, beetroot was used as a treatment for a variety of conditions, especially illnesses relating to digestion and the blood. Platina recommended taking beetroot with garlic to nullify the effects of 'garlic-breath'. 

The purple pigment, betacyanin, has been shown to have antioxidative properties. Like other members of this family of vegetables, all parts of the beet plant contain oxalic acid which have been implicated in the formation of kidney stones in certain populations of people; cooking the beets usually reduces the risk. Beets have a distinctive earthy flavor that is enhanced by roasting. Apparently beets are more flavorful and colorful if you leave the peel and some of the stem on while cooking. The peel apparently comes off easily once the beets cool (mine did not peel, maybe because the scrubbing I gave them made the peel really thin).

Veggie Fact of the Day

The Great Northern Bean is one variety of Navy Beans which are also sometimes called pea beans or haricots. Most often used in baked beans, pies and soups, these have been shown to lower total cholesterol levels. Navy beans contain saponins which have been shown to exhibit antibacterial and antifungal activity and have also been implicated in inhibition of cancer cell growth. 

These beans also contain ferulic acid and para-coumaric acid - both of which have been shown to be is a strong antioxidants. FA has been shown to have anti-cancer, anti-apoptotic (prevents cell death) properties. Both are often used in topical preparations that contain Vitamin E and C.Interestingly, white beans, in Costa Rica are used only and exclusively in pork dishes. Navy beans are the most abundant source phosphatidylserine (PS) known. PS is a phospholipid that is found in cell membranes. PS has been used extensively in sports nutrition as it has been demonstrated to help speed recovery, prevent muscle soreness and improve endurance. Most recently, PS supplementation has been indicated to have some benefit in children with attention-deficit hyperactivity disorder. 

Two fun facts about these robust beans - they were a huge part of the U.S. Navy diet during the second half of the 19th century - hence the name. And the Navy Bean is the official vegetable of Massachusetts, the Baked Bean State.

Veggie Fact of the Day

Cremini mushrooms are small brown mushrooms, similar to white button mushrooms that are available year round and are frequently sold in stores as Baby Bella mushrooms. They are infact the same strain as Portabella. The flavor is similar to a portabella and is much more than its white relative. The texture is meaty and the flavor quite earthy. These serve as a good introduction to mushroom for someone who has never eaten mushrooms.  Nutritionally, Cremini mushrooms are rich in protein, fiber, Vitamins B, D and K and several minerals. 

Veggie Fact of the Day

Turban Squash

Turban Squash is a winter squash belonging to the same family as buttercup and blue hubbard squash. It has a rather tough outer shell and is typically heavy for its size. The striking bright orange color of the shell mixed with dark green striations make it a favorite fall decoration for most Americans and it can often be seen sitting by its own some lonesome on a bale of hay. Occasionally, it might be accompanied by a pumpkin, or some mums, maybe even a scarecrow. Its name comes from the turban-like cap bordered with a dark piping where the cap means the body which makes it look a lot like a Turkish turban. The flesh inside is smooth and fine (similar to a butternut squash) and the flavor can vary from mild to sweet. Turban squash are an excellent source of Vitamins A and C, calcium and potassium and beta-carotene. Like most vegetables, it is also high in fiber and low in calories.