Released April 18, 2008
PINE BLUFF, Ark. -- When planning or planting a garden, think bitter is better, advises Dr. Obadiah Njue, University of Arkansas at Pine Bluff (UAPB) Cooperative Extension Program horticulture specialist. Bitter vegetables and fruits contain dietary phytonutrients (nutrients from plants), such as phenols, flavinoids, isoflavones and other chemicals which are proving beneficial.
Vegetables contain compounds that help prevent and reduce cancer and heart disease and fiber that speeds toxins through the digestive tract before they can do harm to the body, according to the American Dietetic Association. But, the compounds that make vegetables cancer-fighting powerhouses are associated with bitter flavors, says Dr. M.D. Jalaluddin UAPB professor of agriculture.
"Bitter" vegetables include broccoli, kale, Brussels sprouts, mustard greens, bok choy, bitter gourd, peppers and eggplant. They happen to be bitter, but their benefits are better, says Dr. Njue.
Unfortunately, the food industry has leaned towards removing some compounds from plants and making them less bitter through selective breeding and other "debittering" processes, says Dr. Jalaluddin. But, bitter flavors can be managed as proven by the popularity of Mediterranean cuisine. For generations, Greek, Italian and French cooks coped with bitter vegetables by seasoning them lightly with salt and dashes of olive oil, which blunts the bitter flavors of phytonutrients.
Some bitter compounds are lipophilic (capable of dissolving in olive oil). Adding a little oil in the form of a cheese sauce or any oily salad dressing on the vegetables suppresses the bitter taste, says Dr. Makuba Lihono, UAPB associate professor - nutrition. Salt and the addition of sweet vegetables, such as carrots, beets, vine-ripened tomatoes, sautéed onions and garlic also blocks the bitterness.
Sometimes the preparation contributes to the bitterness. Overcooked vegetables become mushy, lose their flavor and may become bitter, Cruciferous vegetables, such as mustard greens are bitter even when raw, but overcooking adds to their bitterness. Lightly steaming, sautéing or stir frying dulls the bite, says Dr. Lihono.
Of course, fresh raw vegetables are less bitter, more tender and require less cooking. However, they are also less nutritious because they have not developed fully and reached their peak nutritional value, warns Dr. Njue.
Bitter vegetables are a good addition to your garden, and certainly a healthy addition to diets. Now is the time to plant broccoli, kale, Brussels sprouts, mustard greens, bok choy and collards. They are cool season crops and can be planted through the end of April. They grow best when soil temperatures are between 60F - 65F. Most cool season crops will not tolerate high summer temperatures. Bitter gourd, peppers and eggplants are warm season crops and can be planted in May or when the average soil temperature reaches 65F, says Dr. Njue.
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http://www.uaex.edu/news/april2008/0418uapb.htm
Contact: Carol Sanders, (870) 575-7238, sanders_c@uapb.edu
