Kale also provides calcium, potassium, iron, vitamin E, B vitamins, magnesium, protein,
phosphorus, omega 3 fats, and folate. Select kale that is fresh, firm, and deeply colored with moist stems. Avoid faded, yellow, or
brown colored kale, which are signs of ageing.
Keep dry and store in a plastic bag in the fridge, where it will keep for about 5-7 days.
Zucchini/summer squash/courgette belong to the Cucurbitaceae family of plants and are
related to winter squashes (e.g. pumpkin), melons, and cucumbers.
Originating from the Americas and developed in Italy, the zucchini/summer squash/courgette is actually a fruit(the swollen ovary) of the zucchini flower.
It is a good source of copper, manganese, vitamin C, magnesium, fiber, phosphorus,
potassium, and folate. Its potassium, sodium, magnesium, omega 3 fats, and dietary fiber aid in digestion and help prevent constipation. It also helps to balance blood sugar and cholesterol by attaching to bile acids.
Zucchini/courgette also contain vitamins B and K, zinc, and small amounts of other minerals. It is also rich in lutein carotenoids and zeaxanthin. Zucchini’s coumarins, anti-inflammatory, anti bacterial, and antioxidant properties help protect the heart, brain, skin, joints, and skin.
The USA, China, India, Russia, and Pacific island region are the world’s largest producers. Select dark green zucchini that are fresh, medium to small, heavy, and store in the fridge. Native to India, Asia, and Africa, basil is scientifically known as Ocimum basilicum. It is prominently featured in Italian, Thai, Vietnamese, and Laotian cuisines. In Italy, it was a symbol of love, while in India, it was cherished as an icon of hospitality. There are more than 60 varieties of basil, such as sweet basil, lemon basil, anise basil, which reflect their unique aste and aroma.
Basil is rich in vitamins K and C, manganese, copper, pro vitamin A carotenoids, folate, iron, magnesium, and calcium, and small amounts of B2, B6, dietary fiber, omega 3 fats,
phosphorus, potassium, and zinc. Basil’s unique flavonoids provide protection at the cellular level. Orientin and vicenin, in particular, protect cell structures and chromosomes from radiation and oxygen-based damage. Together these nutrients and antioxidants help prevent free radical damage Only after cholesterol has been oxidized does it build up in the blood vessel walls.
Basil also has antibacterial properties and volatile oils, which contain astragole, linalool, cineole, eugenol, sabinene, myrcene, and limonene. They are effective in restricting growth of numerous bacteria including Listeria monocytogenes, Staphylococcus aureus, Escherichia coli O:157:H7, Yersinia enterocolitica, and Pseudomonas aeruginosa.
The essential oil from Basil inhibits several species of pathogenic bacteria that have become resistant to commonly used antibiotic drugs, such as Staphylococcus, Enterococcus, and Pseudomonas (Journal of Microbiology Methods July 2003). Basil (and thyme) essential oil reduces Shingella (bacteria that triggers diarrhea and causes intestinal damage). The eugenol component of basil’s volatile oils are also anti-inflammatory.
Select both fresh and dried basil that is organically grown to insure they have not been irradiated. Fresh basil should be vibrant, dark green with a strong fragrance. Branches of fresh basil will last 5-7 days in a container with water on the counter, or in a plastic bag or closed container in the fridge. Dried basil will keep fresh up to eight months if stored in a closed glass jar in a cool, dark dry place.
From the Nourishing Basic Cook Book by Lady Carla Davis, MPH
© 2018 Lady Carla Davis - www.NourishingBasics.com