Discover ways to use nutrient-rich broccoli and cauliflower leaves from the backyard, and don’t allow them to go to waste!
Can You Eat Broccoli and Cauliflower Leaves?
Cool-season gardening brings an abundance of brassicas – broccoli, cauliflower, cabbage, and extra.
We normally eat the tender components of the plant, the broccoli and cauliflower unopened florets, and the middle head of the cabbage. However what about the entire leaves and outer leaves of the plant? Are you able to eat broccoli and cauliflower leaves?
The reply is sure! Actually, in response to Registered Dietician Karen Donaldson, MS, RD, LD, the “leaves really are a richer supply of beta-carotene than both the stems or florets.”
“Superfood” just isn’t too sturdy a phrase for these nutrient-dense leaves. They’re full of wholesome nutritional vitamins and minerals like A, C, and Okay, and calcium, fiber, iron, niacin, potassium, and thiamine.
Don’t let all this diet and backyard goodness go to waste. The a part of the plant we normally eat is sort of small in comparison with the abundance of outer leaves and stems.
The way to Use Cauliflower and Broccoli Leaves Recent
Listed here are some concepts for utilizing recent broccoli, cauliflower, and different brassica stems and leaves.
Add the leaves to inventory or soup. They add depth and vitamins to selfmade soups particularly when simmered with different greens.
Make crispy leaf chips! Kale isn’t the one inexperienced that packs a crunch as chips. Season the leaves and bake them right into a savory snack.
Grate and use for coleslaw or salads. Finely shred the leaves after eradicating the middle stems and toss into coleslaw or salad for added texture and diet.
Add leaves to smoothies. A handful of leaves blends effectively into smoothies, including diet with out altering the flavour.
Sauté like leafy greens. Deal with the smaller, tender leaves like spinach or chard, rapidly sautéed with garlic and oil for a scrumptious aspect dish.
Juice the leaves. Brassica leaves will be juiced with different greens or fruit for a nutrient-rich drink. That is my favourite juicer.
Use leaves in wraps. Giant, versatile leaves make glorious wraps. Use smaller leaves in wraps or sandwiches.
Feed them to your chickens. Scale back backyard and kitchen waste by feeding your additional leaves to your yard chickens.
The way to Protect Broccoli and Cauliflower Leaves
Even with all of the methods to make use of recent broccoli and cauliflower leaves, you should still have an abundance. What’s one of the simplest ways to protect broccoli and cauliflower leaves?
Protect them by dehydrating or freeze-drying them after which use the leaves as a powder. This course of makes the cumbersome leaves easy to make use of and retailer. Right here’s how I do it:
1. Gather the leaves after harvesting the heads and florets
Don’t harvest the leaves too quickly; they supply vitality to the rising plant. The very best time to reap the leaves is if you find yourself able to take away the plant. Use the harvested leaves instantly.
2. Put together the cauliflower and broccoli leaves
Give leaves a tough chop.
Take away the stems if you wish to use them and freeze dry or dehydrate them individually.
Soak in a bowl filled with water for 5-10 minutes. Stir along with your palms to dislodge any filth or undesirable guests.
Lay flat and permit to dry on a dish towel.
3. Course of the leaves in a freeze dryer or dehydrator
I used a dehydrator to protect broccoli and cabbage greens for a number of years, which labored wonderful. Now I take advantage of the Medium Freeze Dryer with the Premier Pump from Harvest Proper.
To Freeze Dry:
Fill trays as much as the edges with the ready leaves.
Processing instances could range. Freeze drying can take 12-18 hours for those who depart the stems within the leaves intact. If you happen to take away the stem from the leaves, they may take 6-8 hours.
Take away from freeze dryer when full and put in an hermetic container as quickly as attainable.
To Dehydrate:
Fill trays evenly with ready leaves.
Course of on the low warmth setting (95°F / 35°C) till the leaves are crispy.
The method could take 12-48 hours.
Freeze drying or dehydrating gadgets of the identical thickness prevents leaves from being processed longer than crucial.
In case you have a big quantity, course of the stems collectively, then course of all of the leaves.
4. Grind the dried leaves right into a powder
As soon as the leaves and stems are fully dry, they need to crumble simply.
I take advantage of my favourite Vitamix blender to grind the dried leaves right into a powder rapidly. You can even use a potato masher.
The quantity decreases considerably, making storing them easy. I retailer the powder in an hermetic jar.
5. Use the superfood inexperienced powder in every part
Including the greens powder to smoothies, soup, chili, or no matter you need is straightforward. Add as a lot or as little as you prefer to.
Experiment and check out including the powder to completely different meals. You’ll be able to add the powder to smoothies or soups for a diet enhance with out altering the flavour.
Protect Broccoli and Cauliflower Leaves & Create Your Personal Greens Powder
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Flip ample broccoli and cauliflower leaves right into a nutrient-packed inexperienced powder by dehydrating or freeze-drying them, then grinding into an easy-to-use seasoning. This technique retains leafy greens from going to waste whereas preserving taste and vitamins for soups, smoothies, sauces, and extra.
Substances
Methodology
Gather the Leaves
Don’t harvest the leaves earlier than you harvest the heads and florets as they’re supply of vitality for the primary crop. Harvest every part on the identical time for greatest outcomes.
Take away leaves the place they hook up with the primary stem by snapping them away from the backbone.
Put together the Leaves
Give the leaves a tough chop.
Rinse the leaves very effectively by letting them soak in a big bowl filled with water.
Lay them out on a towel to dry fully.
Course of the Leaves
For years I used a dehydrator to course of my leaves. I’ve converted to freeze drying the leaves as this preserves probably the most vitamins. Use what you’ve readily available!
Fill your trays with leaves and observe the processing instructions in your machine and ensure the leaves are fully dried out. This normally takes 12-36 hours.
In case you are utilizing stems as effectively, dry them individually to chop down drying time.
Flip Your Leaves Into Powder
Use a blender or potato masher to crumble your dried leaves right into a wonderful powder.
Retailer in an hermetic container for as much as a yr.
Video
Notes
Use Your Greens Powder: My favourite means to make use of this supergreens powder is by including a scoop to smoothies, soups, or different meals. It’s an effective way so as to add vitamins with out altering the feel or taste of the dish.
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