The Weekly Newsletter of Chubeza Farm
THANK YOU!!
IshLechem Bakery is delighted to announce the expansion of their amazing line of breads made from organic flours. Now joining IshLechem’s famed organic whole‑rye bread are a new organic whole‑spelt bread and an organic whole‑wheat bread! And---their delectable gluten‑free bread, made from a blend of rice flour and buckwheat flour, has also become organic!
Take a look at IshLechem Bakery’s impressive, delicious selection of sourdough loaves (plus rolls!). You’ll be delighted!
ORDER THESE AND OTHER DISTINCTIVE PRODUCTS VIA CHUBEZA’S ORDER SYSTEM!
This week brings us bright days after the rain.
The temperatures are still low, but don’t miss the blue skies beaming with light, filled with spectacular winter clouds. These are days to venture outside, head for the desert streams now filled and brimming -- a site only seen every few years. Wandering in nature brings you to the beautiful backdrop of the winter blossoms of cyclamens, daffodils, daisies, and more…
Chubeza’s boxes are proud to now host our own stunning “flower bud.” This week’s Newsletter stars a truly wintery vegetable-flower, a verdant, green burst of a plant that thrives on rain and chill and absolutely adores the cold. Meet our star, the broccoli!
(Thanks to wonderful Chana Netzer for all the photos below!)
(Thanks to wonderful Chana Netzer for all the photos below!)
The Battle of the Broccoli fought between mother and child has been here since time immemorial. But it’s always interesting to note that fathers, too, pay some attention to their children’s plates, even in days of old. Rumor has it that Drusius, son of the Roman Emperor Tiberius, loved broccoli so much that he ate broccoli and only broccoli for over a month. Only after his urine turned greenish and his father scolded him, Drusius was forced to take a sad leave of absence from his favorite veggie…
Romans have always been among the earliest and most loyal broccoli consumers. The vegetable’s name is derived from the Latin brachium, meaning branch or arm, which aptly describes the way broccoli flower “arms” (heads) branch out. Broccoli has resided in Italy from the 8th century BCE, i.e. nearly 3,000 years, but it probably originated in the region of Turkey and the eastern Mediterranean.
The Etruskans (an ancient people who migrated from Asia Minor to Italy) raised crops from the cabbage family. Since no written records remain from the Etruskans, their culture and beliefs remain quite mysterious to this day, aside from a few preserved facts – like their love for the cabbage family. The Etruskans passed this love on to all the nations with whom they traded: the Greeks, Phoenicians, Sicilians, Corsicans, Sardinians, and of course the Romans, who immediately fell in love with broccoli and continued to develop the family.
In Roman kitchens, broccoli became a sought-after gourmet delight and was even coined “the five green fingers of Jupiter.”
However, the early broccoli varieties were thinner, producing a less dense head. They were apparently purple, turning green only in cooking. Over time, the calabrese variety was developed, sporting a larger head, and remaining popular and widely grown to this day.
On the European continent, the spread of broccoli was delayed for a long time. Only in the 16th century did broccoli stamp its passport at the French border upon entering with the distinguished entourage of Catherine de’Medici, the Italian noblewoman who emigrated to France to marry His Majesty Henry II.
Turns out the French were not initially impressed with the green immigrant: the esteemed chefs must have turned up their noses and muttered (with a French accent): “Shame on him, this Levantine greenhorn! No chic whatsoever! All those green curls so out of control! Mon Dieu!!”
Broccoli is essentially a plant harvested just before flowering, and we actually eat the dense flower buds that form at the top of the stalk. If you leave broccoli growing peacefully in the field rather than harvesting it, it will fully bloom. Its head will spread open, and yellow and white flowers will bloom from the green, densely packed buds we normally eat. These flowers taste sweet and spicy, but their stalks become very fibrous and hardly suitable for cooking or eating. Here’s an example of a broccoli that passed its prime and is about to blossom:
Not only the broccoli flower heads are edible. Here in the Middle East, we’re not used to eating broccoli leaves, but overseas in Italy or the Far East, there are broccoli varieties grown specifically for their greens, including broccoli rabe or Chinese broccoli. Usually, these varieties do not form a dense head like the broccoli we know, but rather bloom quickly with delicate blossoms, and their leaves are picked when young and tender. They are very popular additions to pasta or stir-fries. The mature broccoli greens (which sometimes appear in your Chubeza boxes) can be used like kale. Their nutritional value is quite high, rich in vitamins (A, B-complex, C) and minerals (iron and calcium).
Meanwhile, back to our initial question: is it really so important to eat your broccoli? Once again, Mom is right. Big time. Broccoli is very rich in Vitamin A (beta carotene), folic acid, calcium (one cup of cooked broccoli is equivalent to the calcium value of half a cup of milk) and iron (one cup contains 10% of your daily recommended intake) well absorbed in the body thanks to its abundant Vitamin C content (one cup of broccoli equals one orange, Vitamin C-wise!). What’s more, broccoli contains Vitamins B1, B2, B3, B6, magnesium, zinc and potassium.
But besides its nutritional value, broccoli is gaining recognition for its significant health benefits. For one, broccoli lowers blood cholesterol levels. Broccoli (as well as onions, carrots and cabbage) contains pectin fibers which bind acids in the body, thus keeping more cholesterol in the liver and allowing less cholesterol to be released into the bloodstream. Research has found that its effectiveness is equivalent to certain cholesterol-lowering medications. Broccoli is also rich in the mineral chromium which improves insulin function in adults with a tendency towards diabetes.
And there’s more! Glucosinolates – compounds found in the cruciferous family and responsible for the Bitter Flavor section of the family – are warriors in battling cancer. Studies indicate that when the plant is chewed, glucosinolates break down into important phytochemicals. Two have been particularly well researched: indole and sulforaphane. Both these compounds, released when the vegetable is cut, chewed or broken, have been found to inhibit the growth of cancer stem cells. Their mechanism is similar to other anti-cancer agents already in clinical use: they actively interfere with the cell division process. Broccoli sprouts contain even higher levels of sulforaphane and idole. (While we’re on that subject, you can order broccoli sprouts and other excellent sprouts grown by “Udi’s Sprouts” in Moshav Achituv via our order system).
As mentioned, the bitterness (and spicy) characteristic of broccoli and its relatives also comes from glucosinolates, and more precisely – the mustard oil within the plant. This trait likely evolved for self-defense: when an animal or pest tries to harm the plant by chewing, cutting or injuring it, one dose of the pungent taste is enough to send the aggressor fleeing.
The bitter taste can indeed drive away humans as well, plus some children (except Drusius, apparently) who are especially sensitive to broccoli. Fortunately, as we grow older, our taste buds develop the skill to cope with bitterness and even enjoy it (coffee, beer, broccoli…). Good thing, too, as broccoli and its family members are super vegetables that are vital, tasty and healthy for us.
To preserve broccoli’s very valuable compounds, take care not to overcook. Though light cooking does have the advantage of making more broccoli nutrients available, it’s best to eat your broccoli raw, steamed or very lightly cooked (10-15 minutes). Check our recipe section (in Hebrew) for excellent broccoli salads.
Hey, listen to your parents sometimes….
TIPS:
- Broccoli stores well in the refrigerator and needs the cold. Store it there in a plastic bag to protect its nutrients, especially Vitamin C. Another less common method is to immerse the broccoli stalk in deep ice water (like a bouquet of flowers), covering the florets with a loose plastic bag, and changing the water daily.
- Do not wash the broccoli before you refrigerate. Moisture will cause it to spoil.
- When cooking/steaming/stir-frying broccoli, use all its parts. Start with the stalks, as they are tougher and need more cooking time. Only then add the florets and leaves. (Broccoli leaves are yummy and truly worth a taste!).
- Go easy on the cooking so the broccoli remains firm and strong-flavored. Best to steam, not boil.
We hope and pray that this week brings the good news of Ran Gvili’s return home.
Alon, Bat-Ami, Dror, Einat and the entire Chubeza team
