There’s no more fresh lettuce, unless you are fortunate enough to be growing your own in a heated green house, and the tomatoes have all been turned to sauce, or at least frozen. But the leeks and Brussels sprout are their tastiest, having made it through a frost or two and the winter squash are stashed in a cool dry place. So how do we make the most of these vegetables available to us? It’s time to celebrate these hearty souls.
Brussels sprout
Brussels sprout are the vegetable everybody loves to hate. I remember the first year I served them at Thanksgiving — the most generous folks at the table deigned to taste one-half a Brussels sprout. And then, low and behold, my daughter came last year with a most delicious Brussels sprout casserole that had the attention of (almost) everyone. Brussels sprout are miniature cabbages that grow in a unique way and pack a large nutritional punch. So, let’s look at why Brussels sprout are worth developing a taste for:
- A Brussels sprout stalk is an amazing thing to look at; with a dozen or more little cabbages lining a stalk, separated by large leaves that hide them from sight, there is not other plant that it resembles. They are often sold on the stalk with the leaves removed and could serve as a decoration as well as a food.
- It is a member of the brassica family that includes broccoli, cauliflower and cabbage; this family of vegetables contains glucosinaolates isothiocyanates, and sulfurophane which are associated with protection of our DNA, and decreasing the risk of cancer.
- It is an excellent source of fiber that helps to reduce cholesterol levels, lowering heart disease risk.
Brussels sprout retain their nutrients best steamed or roasted, rather than boiled ; they can be eaten raw, which preserves their vitamin C, but the cooking actually enhances their cholesterol-lowering properties. My recent favorite is hashed Brussels sprout, cooked with onions (or leeks) for a side dish; if you add a little bacon, it’s a great breakfast treat.
Winter squash
Winter squash is the queen of late fall and winter vegetables, and includes the humble pumpkin we use for our Thanksgiving pie. Winter squash come in many varieties, in varying shades and intensities of yellow and orange on the inside and a wide variety of shapes on the outside. Shunned by some because it is one of the “starchy” vegetables, it gives you a lot of nutritional bang for the starches it provides.
- An excellent source of Vitamin A, mostly in the form of beta-carotene, as well as well as lutein and xeathanthin that have been associated with the maintenance of eye health.
- The starches in winter squash are the kind that can help with blood sugar management and may also have an anti-inflammatory effect.
- The seeds of any of them can be roasted for munching on and provide protein, fiber and a variety of vitamins and minerals.
Winter squash are harvested before the first frost, but are considered a winter keeper vegetable. If their skins are undamaged, they can be kept in a cool, dry environment and taken out for eating usually through February and maybe March without losing their taste, texture or nutritional value. They can be baked or boiled, with or without the skin, and used by themselves, in chunks or mashed, in soups, or baked into sweet and savory meals and treats.
Roasted Squash Seeds
If you scoop the pulp and seeds from inside the squash and separate out the seeds, you can place them in a single layer on a cookie sheet and lightly roast them at 160-170°F in the oven for 20-30 minutes (until slightly crisp). By roasting them for a relatively short time at a low temperature you can help minimize damage to their healthy oils. Linoleic acid (the polyunsaturated omega-6 fatty acid) and oleic acid (the same monounsaturated fatty acid that is plentiful in olive oil) account for about 75 percent of the fat found in the seeds. (excerpted from www.whfoods.com)
Leeks
Leeks are members of the allium family along with onions, scallions, garlic and chives. They have a unique mild flavor and the hearty ones generally taste best after they have made it through the first frost; leeks can also be planted in the early fall and covered for a tender early spring crop. They resemble giant scallions and are better cooked than they are raw (except the spring ones).
- Leeks contain flavonoids that appear to play a role in cardiovascular health by preventing oxidation and helping to promote relaxation in the walls of our blood vessels; they also have an anti-inflammatory impact.
- Folate, which plays a role in cardiovascular health as well as prevention of neural tube defects in infants, is present in leeks in significant quantities
- The anti-oxidants in leeks are associated with reducing cholesterol production in the liver cells. They also appear to impart anti-bacterial, anti-viral and anti-fungal activities.
Leeks are most commonly associated with potato leek soup, a winter favorite, but they respond well to sautéing to flavor almost any dish. They offer a slightly different taste from the usual onion as well as their green color when you use the lower, more tender part of the green stems.
The best ways to prepare leeks is to sweat them or braise them; you can just eat them after either of these processes or add them to other recipes for flavor. Sweating is simply a slow cook in oil and/or butter over a low heat, encouraging them to melt into the fat. This is more labor intensive than braising where you cook them in broth until fork tender, remove, and serve with butter.
These three vegetables make a great combination on a cookie sheet after being tossed in olive oil, salt, pepper, and the seasonings of your choice; I favor rosemary. Cut them into similar size pieces (this generally means cutting the Brussels sprout in half) and make sure there is only a single layer, and cook them at 350 for 30-40 minutes, until fork tender. I always make enough for leftovers.
