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PAKU VIEWS
ISSUE 4 AUTUMN/WINTER 2012
Garden Makeovers
Landscaping
specialising in all �mber work,
landscape design & plan�ng
Tracey Salkeld (Dip. Hort.)
Sam Salkeld (DaHT)
07 864 7820 • 021 240 4437
The “Every Day” Farmer’s Market
Open 8-5 Mon–Fri • Reduced winter hours after July
OPOUTERE VALLEY ORCHARD
Tree ripened fruit and garden fresh vegetables our specialty
Pasture-fed “Free Range” Eggs available at our hens’ discretion
1079 State Highway 25, Whangamata
Erina & Chris Bailey
07 865 8879
HEALTH
WOW - Chris Bailey, owner of Opoutere Valley Orchard, calls this his “monster
cabbage” crop. It’s definitely the largest I’d ever seen – and for only $1.50.
P
raised for its medicinal properties, cabbage is
both anti-inflammatory and anti-bacterial. So the
next time someone in the house has the flu or a cold,
fix some healing cabbage soup or add it to the tried
and true chicken soup.
Cabbage can also be used to reduce headache pain
and drinking the juice from the stem is a good remedy
for ulcers. A rich source of vitamins A and C (more
than the famous orange), it boasts a fair amount of
folate, contributes more fiber than an average store-
bought bran muffin and contains lactic acid that acts
to disinfect the colon.
The presence of the combination of vitamin C and
sulphur makes cabbage a good detoxifier–purifying
blood and removing toxins (primarily free radicals and
uric acid, a major cause of rheumatism, gout, arthritis,
renal calculi and skin diseases). Rich in iodine,
cabbage helps proper functioning of the brain and the
nervous system, apart from keeping the endocrine
glands in proper condition. Various other nutrients
present are vitamin E (for healthy skin, eye and hair),
calcium, magnesium, and potassium.
The history of its uses can be traced to the Greek era,
when white cabbage juice was used to relieve sore or
infected eyes. Romans and Egyptians would also drink
this juice before meals to prevent intoxication. Let us
know if you find it works.
Cabbage
BROCCOLi
Scalloped Cabbage
A great way to get the family to eat this healthy vegetable–
even people who don’t care for cabbage like it!
Place cabbage in a greased 2-qt. casserole; set aside. In a saucepan, heat oil over medium. Stir in flour,
salt and pepper; cook until bubbly. gradually stir in milk. Cook and stir until thickened. Fold in cheese and
pour over cabbage. Combine bread crumbs and butter; sprinkle on top. Bake, uncovered, at 180° for 20-30
minutes or until bubbly. Serve immediately. 4-6 servings.
- 1/2 head cabbage, chopped (about 4 cups)
- 3 tablespoons vegetable oil
- 3 tablespoons all-purpose flour
- 1/2 teaspoon salt - Dash pepper
- 1 cup milk
- 1 cup (4 ounces) shredded cheddar cheese
- 3/4 cup bread crumbs
- 2 tablespoons butter, melted
W
hether you like or dislike it, there’s no denying
broccoli’s considerable health benefits. Some
even consider it a super food.
A UCLA study discovered that eating four servings of
broccoli a week reduces the risk of colorectal cancer
by 50 percent. And a study at Georgetown University
discovered that mice exposed to high levels of
carcinogenic tobacco components were far less likely to
develop lung tumors when administered broccoli-derived
isothiocyanates, which were found to target and kill off
cancer cells in lung tissue while leaving healthy cells
alone.
Another study, from Gifu University in Japan, found
that indole-3-carbinol, one of the phytochemicals in
cruciferous vegetables, had strong anti-estrogenic
properties and significantly reduced the incidence of
endometrial tumors and cancers.
These studies are just the tip of the iceberg. Dozens
of others attest to the powerful anti-carcinogenic and
health-promoting effects of broccoli. Yet, broccoli tends
to be down on the list of favourites for those eating a
high fruit and veggie diet. So, here’s another enticement.
Broccoli provides more protein per calorie (not per kilo)
than a lean steak.
Best way to prepare broccoli is steaming, as this prepares
the fiber-related compounds to better bind to bile acids
in your digestive system, thus lowering your cholesterol
levels (raw broccoli does as well - just not as much).
You can also try eating broccoli sprouts, which contain
anticancer, antidiabetes, and antimicrobial compounds.
Broccoli is a member of the cruciferous family along with
brussels sprouts, cabbage, cauliflower, horseradish,
kohlrabi and leafy greens like collards, bok choy,
watercress, and kale. All vegetables in this family
contain high levels of vitamin C and cancer-inhibiting
phytochemicals that may moderate the harmful effects
of radiation and help shrink tumors. They may even help
prevent the development of cancer in the first place. Past
research has also established the vegetable as helpful in
preventing macular degeneration, heart attacks, strokes,
and complications of diabetes.
As studies continue to attest to the benefits of this
vegetable, it makes sense to try to include more of it in
your regular diet. I wonder what those studies say about
smothering it in cheese or Holandaise sauce?