Let us now honor the Luddites
Remember the Luddites? The very name almost makes us laugh. In the early 1800s they raged across the countryside of northern England, destroying the textile machines that were taking their jobs. They’re remembered for their crusade against the advance of the Industrial Revolution—for the naïve believe that progress could be resisted. The Luddite movement was put down harshly by the powers that were, but there was something to their protest that caught the public fancy. On the 200th anniversary of their first protests, we still remember their name.
A new, nobler, image of the Luddites was presented in the March issue of the Smithsonian. The Luddites were not actually opposed to the textile machines—most of them worked in the industry. Instead, they fought against predatory practices, like putting the young to work at poverty wages without proper training as apprentices. The rising issue was how to balance the conflicting needs of man and machine. Business was looking after the machines quite well, thank you, but someone needed to look after the people. Their movement was a first step in the long march to better treatment of workers.
This brings us to the 20th century march of the Industrial Revolution through our food supply. We are in a new century now, and the health consequences of the industrialization of food are ever before us. The first task of the 21st century should be to reinvent—to reform—our dietary with the passion of a Luddite, but with the wisdom history can provide. We shouldn’t oppose machines that mill flour more efficiently. But we should oppose the removal of vital nutrients to improve shelf life or appeal to our innate desire for sweetness.
The roller mill making refined and bleached white flour is bad; a mill suitable for home use is good for those who can afford; but a mill in the grocery store that allowed the purchase of freshly ground whole flour by all would be better. Industry should serve man, not vice versa. So we are engaged in a process of reformation that is both wise and creative. We seek a new paradigm for how to live and be well in the modern time. And this brings us to gateway recipes.
Gateway Recipes
In the beginning we thought our readers would be most interested in scientific food studies so we placed less emphasis on recipes. Instead we have seen a growing interest in what we’ve termed gateway recipes. Gateway recipes are more than directions for a meal—they open the door to a better way of cooking and eating. The recipes for the Breakfast Compote and Katie’s Granola are revolutionary because they eliminate the need for unhealthy store-bought cereals. The recipe for Basic Bread had a similar effect—it showed that bread could be healthier, tastier, and cheaper if made at home. Dropping French fries from our dietary sounded easier after we tried the Oven-Roasted Fries recipe. Gateway recipes enable the food reformation and they also send a sharp message to the corporate chieftains that they must reform or become the new dinosaurs.
Cruciferous Vegetables
Named for their cross-shaped flower, cruciferous vegetables are this week’s subject. The family includes broccoli, cabbage, cauliflower (all shown above), plus kale, Brussels sprouts, bok choy, and radishes, all potent sources of antioxidants, soluble fiber, vitamins, and minerals. This is reason enough to include them in your diet but studies also suggest they are protective of cancer. You can read more about Dr. Joel Fuhrman's take here.
It is impossibly difficult to prove the role of any substance in promoting or preventing cancer. But there is growing evidence the cruciferous vegetables are protective of colorectal, breast, prostate, lung, and other cancers though further research is needed. Cruciferous vegetables have no official intake recommended but epidemiological studies suggest at least five weekly servings.
Returning to the idea of gateway recipes, you readers have recommended these cruciferous dishes:
• For a hold-the-mayo vinegar coleslaw with oregano, go here.
• For a Broccoli Cheddar Soup recipe look here.
• If you miss German food, here’s the recipe for a red cabbage dish.
• And for Pasta with Hashed Brown Sprouts and Pine nuts, go here.
Please comment: Be a Luddite by sharing recipes that enable healthier living, or suggesting topics for gateway recipe research.
Wednesday, June 29, 2011 at 6:54AM | by Skip Hellewell | 16 Comments | 4 References | Share Article | in cancer, recipe, vegetables | Email Article
Reader Comments (16)
I so agree! Just this week I tried a meal idea a reader shared for black beans and rice and pico de gallo - I never thought my daughter would eat it, she had refused beans on several occasions but amazingly, she loved it - she ate it for supper last night and took it for lunch today - it's such a relief to me to find a meal that she can eat that doesn't have to be heated up but provides protein and energy and health and that she finds delicious. I still haven't tried the granola or the breakfast compote or the bread - they feel beyond me - but maybe, one day I will.
One idea I got from the New York Times (Mark Bittman, maybe?) was for a stir fry - I started doing this in the mornings the last few months of school, just some onions and mushrooms and some chicken and cook it and then throw in some broccoli and some broth and some seasonings and in 15 minutes I had a breakfast my daughter loved, plus enough left over for both of us to have for lunch. Since then I've branched out to substitute different meats and vegetables - it really takes so little time and it is so satisfying.
I love chicken nuggets, but don't love the way they make me feel. I stumbled across this recipe for Almond crusted pork that reminds me of chicken nuggets but is much healthier. Sometimes instead of tenderloin I use pork chops because they are a little less expensive. Served with a salad of Cabbage, carrots and red onions you can use the honemustard sauce as a dipping and dressing.
http://www.eatingwell.com/recipes/almond_crusted_pork_with_honey_mustard_dipping_sauce.html
There is no better recipe for cauliflower than this: http://allrecipes.com/Recipe/roasted-balsamic-cauliflower/detail.aspx
I also made (and loved!) this last night, subbing broccoli for the carrots: http://books.google.com/books?id=3R9jAnWvesEC&pg=PT195&lpg=PT195&dq=mark+bittman+vegetable+stir+fry&source=bl&ots=JYmN3_2FhI&sig=2k2n39aLO4mVbm7kaX5NzcXvdwQ&hl=en&ei=dQYOTo6OEMzKiAKo2ezfDQ&sa=X&oi=book_result&ct=result&resnum=6&ved=0CDkQ6AEwBQ#v=onepage&q&f=false
Really need to eat more cruciferous vegetables. Working on it. And I thought I didn't like (okay, hated) cauliflower until I found this recipe over at the Smitten Kitchen:
http://smittenkitchen.com/2009/10/cauliflower-with-almonds-raisins-and-capers/
It's divine. And now I can say, I LOVE cauliflower. And thinking more about it, I imagine broccoli might also be amazing prepared this way.
Hi Dad
I've never really LOVED brussels sprouts, but this recipe is delicious!
Roasted Brussels Sprouts w/ Pine Nuts
2 lbs brussels sprouts
1 t dried thyme
1 t dried oregano
1/4 cup pine nuts
1 t garlic powder
1/4 cup olive oil
1/4 cup balsamic vinegar
kosher salt and ground pepper
Heat the oven to 400. Cut the bottoms off the brussels sprouts and rinse. Cut them in half and put them on a cookie sheet. Add the thyme, oregano, pine nuts, garlic powder and salt + pepper. Drizzle with the olive oil and vinegar and toss to coat. Cook for 20 minutes, then give it a good stir, and cook for 5 minutes more or until everything is nice and caramelized.
We LOVE the cruciferous vegetables around here! There are so many good recipes, it's hard to know where to start. However, since we're talking "gateway" recipes, here's a favorite for cabbage:
http://smittenkitchen.com/2009/02/crispy-black-bean-tacos-with-feta-and-slaw/
The black bean tacos are great, but it's the Mexican slaw that is really fantastic. I use it with everything . . . tacos, homemade nachos; I even paired it with squash fritters last week. Cabbage for all! And if that recipe gets you hooked on cabbage/coleslaw, search Smitten Kitchen's site for other coleslaw recipes. She's the queen of slaw.
I currently cannot get enough of roasted cauliflower.
Wash, slice up cauliflower.
Douse with garlic olive oil (or olive oil of your choice)
Sprinkle with freshly ground sea salt and black pepper
Add some red pepper if you like some spice.
roast for 15-20 min until golden (not burnt) at 350 degrees.
Munch to your heart's desire.
Cheers!
ps. If you like cabbage, you'll love brussel sprouts. I had no idea how great they were until my 30s. Too much propaganda about how "ew" they are - NOT TRUE! You just have to know how to cook them. I swear, too many poor cooks have ruined real food for generations.
I started trying to eat my dinner much earlier for two reasons: one for better digestion before bed, and also so I would have more time to do other things with the rest of my night. (Cook easier meals most nights, be done faster, have more time)
However, after my best intentions, I would find I was snacking before bed, whether out of desire or hunger, I don't know. I was quickly able to switch my snacking to freshly popped, stove-top popcorn (often topped with nutritional yeast). Eventually I started rotating popcorn with kale chips (also often topped with nutritional yeast, which eliminates any desire I have for added salt). Kale chips sound weird if you've never eaten them, but they are addictive, easy, and so, so good for you to snack on. There is an easy run down on how to make kale chips here: http://www.doorsixteen.com/2011/01/16/butternut-squash-kale-chips/
I like to add cruciferous vegetables to my dinners wherever possible. One easy way is just adding it to easy spring or summer pasta. Jamie Oliver has one easy, good recipe here: http://www.youtube.com/watch?v=emi5NqeLtKw and I like to think where there is one vegetable, why not add more? If your pasta has peas, why not also add broccoli, chopped into small pieces, and asparagus, and sliced kale, or spinach? Your food will go much farther, and you can still incorporate crowd pleasing elements, like pasta and cheese.
I was going to comment with an enthusiastic recommendation for roasted cauliflower - I'd tried this one from Simply Recipes I see that many before me have recommended it. Small steps are the best, We've been getting a weekly box of fruit and vege from Foodbox.co.nz and it has been marvellous, just the right amount of challenge to get through everything in the box when previously we'd just be grabbing brocs, carrots and frozen peas. Lots of fun, too, it's like opening a big Christmas present every week!
There is a elementary school in DC where they're teaching inner city kids how to eat right. They teach them how to read the labels of the food they're eating, and then they grow and cook food at the school. They recently raised money to put in a proper teaching kitchen. There are some great recipes on their site, all vegetarian, and all delicious. Here is the link to the program, just click on recipes. I just made the sweet potato quesadillas. Yum! They also give you tips for how to involve and teach your children to cook. Here's the link http://www.watkinslivingschoolyard.com/
Enjoy!
Let's hear it for cruciferous vegetables! My favorite way to make broccoli is to roast it. My 13 year old sister who detests broccoli even enjoys it. Preheat your oven to 400 F. Put your broccoli in a baking dish or on a baking sheet, toss it with olive oil, and sea salt and pepper to your liking. Roast for about 30, or until the tips are starting to brown. This method works well with cauliflower as well, although I cook it for a bit longer than the broccoli.
I love this recipe for baked whole cauliflower:
http://allrecipes.com/recipe/baked-whole-cauliflower/detail.aspx
I love cruciferous veggies--crispy collards, kale chips, broccoli, but especially roasted cauliflower--but I'm really trying to eat locally and seasonally. If cruciveggies are largely "cool weather" vegetables, this would seem to pose a summertime dilemma!
How about a green smoothie? I've been drinking them everyday for a couple of weeks, and they are great with cabbage and kale. A great way to get hard to eat veggies. Check out www.greensmoothiegirl.com.
Cheryl-
I live in Northern California and only buy from the Farmer's market, and was surprised to see Broccoli, Kale etc. through July, but have been told by farmers that in temperate climates, many cruciferous vegetables grow year round. Kale, a very wintery vegetable, is really good in the summer in a massaged kale salad. It is raw, but you massage the leaves with lemon juice, olive oil and salt, which takes out some of the bitterness and "cooks" it, much like ceviche.
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