3 nutritious and delicious vegetable recipes by Pete Evans

I’m a beach boy gone country and, if I didn’t already love vegetables enough before I started working the farm, I have a newfound appreciation after a few good seasons of growing our own. As a chef, I like nothing more than using fresh, seasonal vegies, grown as close as possible to home — and nothing gets closer than your own backyard.

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On the journey of learning how to grow vegies that go plot to plate, I’ve found a few of my favourites each season that I’ve dubbed “very good” vegies. These are vegies that grow well with good soil, organic fertiliser, water and fresh air. In the kitchen, they are also easy to cook with, can be used in lots of recipes and hit it for six when it comes to nutrients and flavour.

At the farm we have eight square vegie beds, which have some protection from the elements and are fed with their own rainwater tank. It means we’ve always got a supply of “very good” vegies on hand to cook with and I want to share some recipes inspired by what we’re growing in our patch this winter.

Vegie favourites

Anything fibrous, green and leafy that grows above the ground is a daily staple because these vegies are nutrient heavyweights. We eat lots of broccoli, cauliflower, cabbage and kale because they are fibrous cruciferous vegetables. What’s so special about this family of vegetables is that studies have shown they may be capable of killing cancer cells.

Broccoli

Broccoli has always been one of my favourites. I like it raw or lightly steamed because it’s at its best from a nutrition perspective. It’s one of those vegies I like to really eat a lot of when it’s in season: broccoli contains so much vitamin C that eating more of it is a great way to boost your defences for winter.

Full of antioxidants, broccoli helps to reduce inflammation in the body. Most importantly, it’s rich in sulforaphane, a sulfur compound that scientific research confirms may reduce the severity of many chronic illnesses. One study found that eating four serves of broccoli a day could help protect men from prostate cancer. The same compound activates antioxidant defence pathways in the body, which halts the immune system’s decline and protects against the stress that causes ageing.

Sulforaphane also helps to significantly improve blood pressure and kidney function and stabilise blood sugar levels, which is very important for those who have insulin resistance, pre-diabetes or type 2 diabetes.

Cauliflower

Like its cruciferous cousin, cauliflower is another garden favourite that’s rich in sulforaphane. It’s also high in antioxidants and anti-inflammatory compounds that lower oxidative stress and fight free radicals. It’s an excellent source of vitamin K, a fat-soluble vitamin responsible for keeping the skeletal structure healthy and preventing bone conditions such as osteoporosis.

Studies have also proved sulforaphane protects the tissues of the retinal area from oxidative stress that can result in blindness, cataracts, macular degeneration and more.

Cabbage

Cabbage is another pretty cool customer. What I love about cabbage is that it’s cost-efficient and really versatile. You can literally make anything out of a cabbage leaf. Boil a whole leaf tender and use as the base for a tasty turmeric cabbage roll or slice it up finely to add bulk and density to a stir-fry or stew.

Cabbage is also one of my favourite vegies because it forms the basis of a really good ferment. I love sauerkraut because it’s a side dish that delivers a tangy, tarty kick and because it’s just so good for you. When it comes to sauerkraut, cabbage is very much the star of the show.

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To make sauerkraut at home, rub salt and culture in and pop it in a jar to ferment for a week. I like to use a mix of white and red cabbage but you can play around to find your favourite flavours. You can also add other vegetables, such as carrots, and medicinal spices, such as turmeric, to really boost its health benefits.

I encourage everyone to give fermentation a go. Creating cultured vegetables is like raising your own little family — you get really attached to not only the outcome but also the process. It’s fascinating.

Kale

Finally, no winter vegie patch at our place would be complete without kale. It might cop a bit of flak for being a “trendy vegie” but the reality is it’s so full of nutrients it’s an important one to put on your plate.

Not only is it low carb, kale contains more iron per kilojoule than red meat and has 10 times more vitamin C than spinach. It’s also a good source of vitamins K and A.

Fibrous vegetables such as the four mentioned have also been proven to assist in weight management, glycaemic control and satiety. They contain very little sugar and starch and so don’t spike blood sugar levels. Instead, they give the body a slow, sustained energy release.

Some fibrous vegetables, such as leeks, are known for being a good source of prebiotics (the food for probiotics), which contribute to the growth of beneficial organisms in the intestines and are key in creating a balanced, healthy digestive system.

An upward spiral

The other tool I use to transform vegies into all sorts of delicious accompaniments is a spiraliser. You can spiralise most firm-fleshed vegies. I love making spirals out of unusual vegies like kohlrabi, parsnip and pumpkin during the winter months to use in vegetable noodle bowls and broths.

The other vegie I really love to spiralise is green papaya. When papaya is green (unripe) it’s at its healthiest for us to consume, as the sugars haven’t yet concentrated, which is why the flesh is still rock-hard. It’s often used in Asian-inspired dishes. My favourite way to use and eat it is to grate it, combine it with lime juice, salt, ginger or chilli and some coriander — you can also use lemongrass or garlic, whatever you love — then leave it to ferment for a week. Check out the recipe that follows. It’s my favourite side dish to serve alongside barbecue seafood or chicken but is equally great next to a Vietnamese pho.

Delicious daily detox

Whether it’s cauliflower, kale or kohlrabi you love, I’m encouraging everyone to get together their own list of “very good” vegies with each new season. The idea is to select the ones that taste great but also support better health. That’s because eating the right kinds of vegetables is one of the most powerful ways you can help yourself to detoxify each day.

Also, by choosing fresh, organic vegetables (or better still, growing your own), you are selecting produce that is higher in nutrients while minimising your exposure to GMOs and pesticides. I try to eat at least one serving of these vegies with each of my meals and aim for as many servings of fibrous and green vegetables a day as I can muster.

Cook with love and laughter,

Pete

Broccoli & Sesame Salad

Serves: 4–6

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Cultured Green Papaya

Makes: a 1.5L jar

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Wild Mushroom “Risotto” With Chestnuts & Truffle Oil

Serves: 4

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