Discovering a Powerful Anti-oxidant, Anti-inflammatory Vegetable: Raab
I’m a pretty experienced cook, but I learned something new in the kitchen this weekend. I love it when that happens! Thanks to a wet and cold, but fruitful visit to the Portland Farmer’s Market on Saturday with my friend and fellow Nutritional Therapist Carole Hildebrandt of Wise Habits, I have been raabed!
Some Farmer’s Market Kudos
First, a few words about the market. If you live in or visit Portland, Oregon, don’t pass it up. It is rated amongst the best in the nation. The dozens of booths filled to the brim with sumptuous, fresh produce (much of it organic), raw honey, artisanal cured meats, cheeses, baked goods, pickles, preserves and, oh, so much more, are truly inspiring for the Real Food eater and/or cook. And if you can’t get to this one, I urge you to shop early and often at a farmer’s market near you.
What is Raab?
The most well-known variety is broccoli raab (also known as rabe, rapa and rapini). It is the new stems, leaves and flowers of the plant as it gets ready to bloom. At the market we also saw cabbage raab, kale raab, and Brussels sprouts raab. You might also find mustard and arugula raab. They come in twist tied bunches, like other greens. The stalks are sweet, tender and crunchy. They are an excellent way to pass the time until the local asparagus comes in.
Why Raab is Good for You
This wouldn’t be a nutrition blog unless I mentioned nutrition now, would it? The cruciferous, or brassica, vegetables, including those listed above, plus cauliflower, collards, turnips, bok choy, radish, daikon radish, rutabaga, watercress and horseradish, are nutritional powerhouses. They are include significant amounts of:
- Fiber
- Protein
- Omega-3s
- Anti-oxidants
- Anti-inflammatory compounds
- B-complex vitamins
- Unique phytonutrients called glucosinolates
It’s the last on the list, the glucosinolates, that account for the much-studied anti-cancer properties of this family of veggies.
Garden Gold
Back in my home garden, I have kohlrabi and kale (left and right, above) that have overwintered and are now going to flower. I had intended to yank them out and start on the next crop. But wait! That’s good food! I'll snip off the tender top shoots and be have them for dinner tonight in a simple sauté with olive oil and garlic.
Here’s a very simple recipe.
Sauteed Raab
- One bunch raab (any kind)
- 2 tablespoons extra virgin olive oil
- 2 (or more) cloves garlic, minced
- Sea salt and pepper to taste
Trim the ends off the stems and discard. Cut the raab into 1-inch lengths. In a medium to large skillet, briefly heat the olive oil over medium heat. Add garlic to oil and sauté for a few seconds. Add raab to pan and sprinkle with salt. Stir-fry for a few minutes until it is well coated with oil. Put a lid on the pan and allow to steam and wilt for a few more minutes until stalks are just tender crisp. Season to taste with sea salt and pepper and serve.
Variation: Cook a strip of two of good bacon in the skillet to start. Remove bacon and crumble. Set aside. Use the bacon fat instead of olive oil to sauté the raab. Continue as above, adding the crumbled bacon at the end.
