Vegetable Gardening 

Did You Know? - Cauliflower is one of several vegetables in the species Brassica oleracea, in the family Brassicaceae. It is an annual plant that reproduces by seed. Typically, only the head (the white curd) is eaten. The cauliflower head is composed of a white inflorescence meristem. Cauliflower heads resemble those in broccoli, which differs in having flower buds. Brassica oleracea also includes broccoli, brussels sprouts, cabbage, collard greens, and kale, though they are of different cultivar groups.

Health benefits of Cauliflower

• It is very low in calories. 100 g of the fresh cauliflower head provides just 26 calories. Nevertheless, it comprises of several health-benefiting antioxidants and vitamins in addition to be low in fat and cholesterol.
• Its florets contain about 2 g of dietary fiber per 100 g; providing about 5% of recommended value.
• Cauliflower contains several anti-cancer phyto-chemicals like sulforaphane and plant sterols such as indole-3-carbinol, which appears to function as an anti-estrogen agent. Together, these compounds have proven benefits against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer-cell growth inhibition, cytotoxic effects on cancer cells.
• Furthermore, Di-indolyl-methane (DIM), a lipid soluble compound present abundantly in Brassica group of vegetables, including cauliflower, has found to be effective as immune modulator, anti-bacterial and anti-viral agent. This compound brings out these functions by virtue of its ability to synthesize and potentiate Interferon-Gamma receptors at the cellular level. DIM has currently been found application in the treatment of recurring respiratory papillomatosis caused by the Human Papilloma Virus (HPV) and is in Phase III clinical trials for cervical dysplasia.
• Fresh cauliflower is an excellent source of vitamin C; 100 g provides about 48.2 mg or 80% of daily recommended value. Vitamin-C is a proven antioxidant that helps fight against harmful free radicals, boosts immunity, and prevents infections and cancers.
• It contains good amounts of many vital B-complex groups of vitamins such as folates, pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3) as well as vitamin K. These vitamins is essential in the sense that body requires them from external sources to replenish and required for fat, protein and carbohydrate metabolism.
• Further, It is an also good source of minerals such as manganese, copper, iron, calcium and potassium. Manganese is used in the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium.

Did You Know? - Bok choy or pak choi (Brassica rapa subsp. chinensis) is a type of Chinese cabbage. Chinensis varieties do not form heads; instead, they have smooth, dark green leaf blades forming a cluster reminiscent of mustard or celery. Chinensis varieties are popular in southern China and Southeast Asia. Being winter-hardy, they are increasingly grown in Northern Europe.

Did You Know? - Until the end of the Middle Ages, kale was one of the most common green vegetables in all of Europe. Curly leafed varieties of cabbage already existed along with flat leafed varieties in Greece in the fourth century BC.[citation needed] These forms, which were referred to by the Romans as Sabellian kale, are considered to be the ancestors of modern kales. Today one may differentiate between varieties according to the low, intermediate, or high length of the stem, with varying leaf types. The leaf colours range from light green through green, dark green and violet-green to violet-brown. Russian kale was introduced into Canada (and then into the U.S.) by Russian traders in the 19th century.

During World War II, the cultivation of kale in the U.K. was encouraged by the Dig for Victory campaign. The vegetable was easy to grow and provided important nutrients to supplement those missing from a normal diet because of rationing.

At just 33 calories, one cup of raw kale has:

• Nearly 3 grams of protein 2.5 grams of fiber (which helps manage blood sugar and makes you feel full) Vitamins A, C, and K
• Folate, a B vitamin that's key for brain development
• Alpha-linolenic acid, an omega-3 fatty acid. (While kale has far less omega-3 than fish, it is another way to get some of this healthy fat into your diet.
• Lutein and zeaxanthin, nutrients that give kale its deep, dark green coloring and protect against macular degeneration and cataracts Minerals including phosphorus, potassium, calcium, and zinc