A Closer Look at
Buckhorn’s Braising Mix
Here at Buckhorn, we are committed to giving all of our CSA
members nutritionally dense foods all year round. During the winter, one of the
most popular items we offer are a variety of salad green mixes. This week, I
wanted to take a closer look at Buckhorn’s braising mix, which contains all or
any combination of the following greens: broccoli leaves, tatsoi, cabbage, kale,
pak choi, Swiss chard, and arugula. Green, leafy vegetables have long been
understood to provide a whole array of vitamins and minerals that aid in the
proper functioning of the human body. As a human nutrition and foods major, I was
curious to see just what these foods actually contain and why our bodies need
them! Let’s take a closer look at each of these powerful veggies:
Broccoli leaves –
Until a couple weeks ago, I didn’t even know these were edible! I tossed the
small leaves into a salad and found they tasted just like the florets (though
I’m not really sure what I was expecting?). Broccoli leaves actually contain
very high levels of anti-oxidants, Vitamin A and beta-carotene. The leaves have
Vitamin C levels several times greater than the florets themselves and even
contain some phytonutrients that aren’t found in the florets at all.
Tatsoi
– While this is one of the lesser-known vegetables, tatsoi is one of the
largest powerhouse vegetables there is! Weight-for-weight, it contains more
vitamin C than oranges and twice as much calcium as milk. In one cup, it
provides your recommended daily intake for Vitamin A and C. It has even been
recommended for women who are pregnant because of the high amount of folate it
contains.
Cabbage – The
cabbage that has found its way into our braising mix is the Mammoth Red Rock
variety. Red cabbage has been shown time and time again to be nutritionally superior
to most green varieties. One study suggests that the vitamin C content in red
cabbage is 6-8 times greater than green cabbage. Vitamin C and other
antioxidants prevent free radicals from damaging our cells.
Kale – As a
member of the Cruciferae family (which include many other vegetables found in
our braising mix) kale contains high levels of fiber, iron, vitamin K, vitamin
C, vitamin A, and calcium. It’s no wonder why this vegetable has been the focus
of many health experts in recent years.
Pak Choi – This
Chinese cabbage contains high levels of omega-3s and zinc. Like the other
cruciferous vegetables, it contains many cancer-preventative properties, high
levels of fiber to slow cholesterol absorption, and high levels of
antioxidants.
Swiss chard – Displaying
some of the most colorful leaves we’ve seen on the farm, this vegetable
contains a unique compound called syringic acid, which inhibits an enzyme that
breaks down carbohydrates. This vegetable is often recommended for diabetic
patients because the slowed breakdown of carbohydrates helps maintain a more
stable blood sugar level. In addition, chard contains high levels of calcium,
which promotes bone health.
Arugula – It took
me a while to appreciate the peppery taste behind this vegetable, but it is now
one of my favorite additions of any salad! Like other green, leafy vegetables,
it contains high levels of antioxidants and folic acid. Unlike some other greens,
arugula contains low levels of oxalates, which are compounds known to inhibit
the absorption of minerals.
At Buckhorn Gardens, our hope is not only
to provide our CSA members with fresh vegetables, but to give our members
confidence in making healthy food decisions as well. This begins with knowing
what is in the food we eat and how it affects our bodies. With Buckhorn
Gardens, you can be assured that your vegetables are ‘more-ganically’ grown to
boost nutrient-density and encourage healthy, chemical-free food. Even Gizmo
can’t keep his paws off our vegetables! ~Catherine
