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In the News - April 2008
Bitter is Better - Bitter Vegetables Are A Healthy Addition to Garden
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.
April 18, 2008
By: Carol Sanders
Writer/editor
UAPB School of Agriculture
Fisheries and Human Sciences
(870) 575-7238
sanders_c@uapb.edu
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