An Abundance of Tulips Bloom on Boulder Colorado's "Pearl Street Mall"

“I guess he’d rather be in Colorado
He’d rather spend his time out where the sky looks like a pearl after a rain”

John Denver

Growing Tulips in Colorado

Tulips are part of the Tulipa genus which has over 100 species of flowers.  Tulips are perennials (many tulips are planted in late fall as annuals) and are a welcome emergence of color to your garden every spring.  Tulips thrive in climates where there are long cool springs and dry summers, making them an ideal plant for gardens in Colorado.

When and Where to Plant

For tulip growers in Colorado, the best results are typically achieved by planting the bulbs in late September through October and even as late as December depending on when and where you want them to bloom.   Even though tulips grow well in both sun and shade, you will want to avoid planting tulips in a southerly exposure too early in the year, in order to avoid premature blooming.

If you plant your bulbs too early in the year, at a shallow depth, the heat from a south exposure can make the bulbs bloom in the early heat only to be killed off by an inevitable freeze.  Conversely, if you are late to plant your bulbs you can make up the time by planting your bulbs in a southerly exposure and at a more shallow depth thus allowing the bulbs a better chance of warming up and blooming.  An average depth of 4 to 8 inches should do the trick.  The best rule of thumb for the proper depth is to plant the bulb at a depth three times as deep as the height of the bulb.  For example, if the bulb is one and ½ inches tall, dig a hole 4 and ½ inches deep and place the bulb at the bottom with 3 inches of soil on top of the bulb.   You can group the bulbs together according to a similar guideline.  Spacing the bulbs at a width two times the width of the bulb allows for close grouping and spectacular blooming in the spring.  If the bulb is one inch wide space the bulb two inches from the next bulb and proceed accordingly.

For all of the procrastinators out there don’t worry, if you miss the time window of fall you can still plant late in the year.   To achieve the proper blooming schedule, plant the bulbs at a slightly more shallow depth than normal and pick a space in your yard where the sun will assure warmth throughout the proceeding season.

Spacing and location are important factors to consider when planting your bulbs

Picking the Best Tulip Bulbs

An all important step to great tulips is picking the best Tulip bulbs.  You want to pick the biggest, firmest, fullest bulbs available.  In the case of bulb picking size does matter, and bigger is definitely better.  You do not want bulbs that are soft to the touch as they may contain mold and thus might lead to bulb rot.

When choosing your bulbs, select bulbs that are firm and blemish free

Preparing the Soil

Once you have picked the biggest and best bulbs it is time to prepare the soil in which you have decided to plant.  The soil should be quick draining and well aerated as this is where tulips will thrive.  Dig your holes and then begin placing your bulbs.  The bulbs need to be planted with the point up and the flat part of the bulb sitting at the bottom of you hole.  You will only need to water if you feel the ground is particularly dry.

If you follow these simple steps to planting Tulips, you can expect an amazing burst of color come spring and you can enjoy your Tulips for many years!

Tulipomania (n.) A violent passion for the acquisition or cultivation of tulips

The History of Tulips

The Tulip has a long, exciting and unique history that has led to the great variety of myths, folklore and symbolism that have come to be associated with this beautiful flower.

History

Today, we associate Tulips (and most bulb flowers) with Holland however, Holland is, in fact, no bulb’s ancestral home! Tulips are from Central Asia, Daffodils are from Spain and Portugal, Dahlias come from Mexico, Amaryllis is native to South America, Freesias and Callas come from South Africa, and most of the species of “wild” lilies are from China, Japan, and North America. The wild forms of these bulb flowers have been developed by Dutch flower hybridizers to produce the amazing variety of flowers we are now familiar with and seek for our home gardens. Most of the true “wild” forms of these bulbs are still available, but with all the glamor of the hybrids, the wild ones are more difficult to find.

There are about 150 species of “wild tulips” that originate from the Pamir Alai and Tien-Shan Mountain Ranges (near modern day Russian/Chinese border), and  east into China and West into France and Spain, with the majority coming from Central Asia.

Three famous wild forms of Tulips:

“Lilac Wonder”, Tulipa bakeri

The “Lilac Wonder”, Tulipa bakeri is a 6-8” tall wild tulip, native to the Greek Island of Crete.

One of the more difficult to find "wild" forms of tulips

“Peppermint Stick, Tulipa clusiana

The “Peppermint Stick, Tulipa clusiana is a 13” tall wild tulip native to the mountains of Afghanistan and Iran

Fun red and white botanical Tulips

“Tarda”, Tulipa tarda

The “Tarda”, Tulipa tarda is a small 5-6” tall wild tulip from Central Asia. This valuable native tulip used extensively in hybridizing

A valuable native tulip used extensively in hybridizing

Tulips in Turkey

The glorification of the Tulip probably started in Ottoman Empire of Turkey as early as 1,000 AD.  During this time, the Sultans celebrated the Tulip flower and came to believe it could help bring wealth and power.  Today the tulip is still the national flower of Turkey.

Famous Turkish Tulip Legend

One famous Turkish lore tells of a very handsome prince named Farhad who fell deeply in love with a fair maiden named Shirin. One day, news spread to the prince that Shirin had been killed. In his grief, the prince mounted his horse and rode it over a cliff to his death. According to the legend, each droplet of his blood caused a scarlet colored tulip to spring up, making the tulip a historic symbol of “perfect” love.

The deep red color of the "Red Emperor" reminds us of the price's blood

Europe is introduced to the Tulip

During the 1500’s European botanists began recording their findings in beautiful drawings. Many of these early tulip renderings began appearing in Europe. The flowers depicted were so beautiful and unique that they gained wide notice. One of the most famous of these early botanic drawings, called “Tulipa bononiesnsis”, become very famous and helped spark a great interest in these flowers.  Paintings depicting these “new flowers” were very exotic to Europeans and helped fuel the fire for what was soon to become the great tulip craze!

The famous Tulipa bononiensis which looks a lot like our “Red Emperor” tulips today

In the late 16^th century a botonist named Carolus Clusius was the head botanist (called the “Hortulanus”) at the University of Leiden. During Clusius’ earlier work in Vienna, he had met a man named DeBusbecq. DeBusbecq was the ambassador to the court of the Sultan in Constantinople, the seat of the Ottoman Empire. As a gift, DeBusbecq gave Clusius some tulip bulbs from Central Asia. Clusias brought these bulbs with him to Holland and began studying the unique flowers, probably in hopes of finding medicinal uses for the bulbs. Since the people of Holland had seen the beautiful botanical drawing circulating throughout Europe, many investors became interested in the flowers as “money-makers” in the developing floral trade market.

Clusias contributed the desirability of the tulip bulbs by being very secretive and protective of the bulbs. The public became so fascinated with the mysterious flowers that some were even stolen from his gardens. This was the beginning of what has come to be known as the famous “Tulipomania”.

Tulipomania

During the 17^th century, when the tulip bulbs got beyond the protective grasp of Clusias, the great rise and fall of the “great tulip craze” began. The bulbs were considered very precious rarities and their price quickly began to rise. Through the early 1600’s the prices skyrocketed as an actual trading market for Tulip Bulbs developed. As the hybrids became more and more glamorous, the limited supply of certain bulbs became highly prized by the rich who, ultimately, were willing to pay almost any price. By 1624, one tulip type, with only 12 bulbs available, was selling for 3000 guilders per bulb, the equivalent of about $1500 today! This bulb was similar to today’s “Rembrandt Tulips” which sell for about $0.50 a bulb! During the peak of the tulip craze, one famous sale is recorded for a single bulb going for the equivalent of $2250 plus a horse and carriage!

During the 1630s, the frenzy continued as notarized bills of sale were being issued for bulbs, fraud and speculation were rampant, and the incredible tulip bubble was about to burst. The crash came in 1637. Many rich traders became paupers overnight, and the prices finally settled at a much more practical level.

The settling of “Tulipomania” did not reduce the real demand and the love of the sheer beauty of the tulip flowers.  The tulip market has been maintained and the Dutch have built one of the best organized production and export businesses in the world. Today, over nine billion flower bulbs are produced each year in Holland, and about 7 billion of them are exported, for an export value of three quarters of a billion dollars. The USA is the biggest importer of Dutch bulbs importing around $130,000,000 worth of Dutch bulbs (at wholesale) every year!

Over nine billion flower bulbs are produced each year in Holland, and about 7 billion of them are exported

Enjoy planting your Fall garden as you continue to enjoy your Summer harvest!

Summer’s lease hath all to short a date.

-   William Shakespeare

With the dog days of summer in full swing, it may be hard to imagine fall as being right around the corner. In fact, late July through September is the best  time to extend your home garden’ s growing season by planting a fall garden. If you have been enjoying the fruits of your labor in your garden through the spring and summer you’re in for a double treat with your fall garden. Fall gardens take less time and work because the soil has already been worked up in the spring.

Many vegetables, such as broccoli and cauliflower actually do better when grown during the late summer and early fall months and some such as beets, kale and swiss chard develop an improved taste after being exposed to a light frost.

To prepare your garden for a fall harvest

• Remove any residue or debris from previous crops
• As in spring, spade or loosen the soil
• Add high quality organic fertilizer to replenish the nutrients used by your spring/summer crops
• Plant seeds according to their recommendations
• Keep the soil moist until your seeds germinate (this is especially important because you will be planting at the end of summer when soil tends to dry out quickly)

As summer comes to a close and fall approaches, frost presents a threat to many garden vegetables. However, there are many crops that are not effected by frost, or even moderate freezes and will continue to produce harvests well into the late fall moths. Some of the best fall producers are :

• Root crops (including, including beets, carrots, parsnips and turnips)
• Cabbage
• Broccoli
• Cauliflower
• Kohlrabi
• Swiss Chard
• Chinese Cabbage
• Kale

Other, more sensitive crops such as beans, cucumbers, tomatoes, and squash will, if protected, continue to produce crops into the fall. Some recommended and effective way of protecting these plants in your garden are to cover them with boxes, tarps, plastic or blankets. Covering the plants allows them to stay warm and decreases the chance of an early or light frost killing them.

Here are a few recipes to encourage your appreciation of your fall garden!

Sautéed Swiss Chard Ribs with Cream and Pasta Recipe

Ingredients

Method

1 Separate the ribs from the greens. Cut the ribs into 1/2-inch to 1-inch pieces. Blanch the ribs in lightly salted boiling water for 3 minutes.

2 Melt butter in a saucepan on medium heat. Add the drained, blanched ribs and simmer for 4 minutes. Add heavy cream and cook until cream reduces by two-thirds.

3 While the cream is reducing, cook up your pasta according to the pasta’s package directions.

4 Mix creamed chard with pasta. Season lightly with salt and freshly ground pepper.

Arugula Salad with Beets and Goat Cheese Recipe

Ingredients

Happy Gardening!

The “Lasagna Garden” has nothing to do with what you grow in your garden and everything to do with what you grow your garden IN!

“Lasagna Gardening” (also known as sheet composting) is the symbolic name given to a no-dig, no-till organic method of garden soil preparation that results in wonderfully rich, fluffy soil.

“Lasagna gardening” is a method of building your garden’s soil by adding layers of organic materials (in the same way you layer a lasagna) that will “cook down” over time and result in wonderful soil for your spring planting seeds and plants.

Pretty much anything you want to grow will thrive in a Lasagna Garden. Here is a list of vegetables that do especially well in this growing environment:

• Asparagus
• Tomatoes
• Beans
• Cucumbers
• Garlic
• Lettuce
• Potatoes
• Oregano, Basil and other Herbs

You can make your Lasagna Garden at any time of year but, fall is the ideal time for starting the Lasagna. Starting in fall gives your Lasagna (aka…your garden) plenty of time over the winter to “cook” (aka…break down) so, in the spring, it will be ready for planting! Fall is also ideal because there is an abundance of leaves, yard clippings and organic waste and the increase in moisture (rain and snow) will encourage the organics you put in your garden to break down more quickly.

If you decide to make your Lasagna Garden in the spring or summer, you will just need to increase the amount of soil/peat/topsoil you add so that the garden will need to do less “cooking” and will be ready for planting.

Ingredients you will need for your “Lasagna Garden”:
Really, anything you would normally put into a compost pile, is perfect for your Lasagna Garden. Here are some suggestions:

• Leaves and Grass Clippings
• Fruit and Vegetable Scraps
• Coffee Grounds
• Tea leaves and tea bags
• Weeds (if they haven’t gone to seed)
• Manure
• Compost
• Seaweed
• Peat moss
• Pine needles
• Spent blooms, trimmings from the garden
• Newspaper and/or cardboard
  The practice of using cardboard or newspapers in the garden has been around for a long time; here’s an account from Mr. S. Powers, who wrote to The Cultivator and Country Gentleman in March of 1884:
  “The Spring Campaign against Insects:
  If the farmer was provident enough to tie up young fruit trees last fall with newspapers, as a protection against rabbits (and it is a sufficient protection if carefully done), he ought, as soon as the danger from this source is passed, to remove the wrappings. If they are left on, they form a convenient refuge for aphides or lice, and soon the bark will be wounded and disfigured.”

Even though the use of newspapers has been around for at least 200 years, it still remains a mysterious practice to most backyard gardeners.

If you’ve ever baked (or eaten) lasagna, you know it is layered. A noodle layer followed by alternating layers of browns, greens whites and reds. Well, Lasagna gardening follows the same basic recipe (minus the red layer!).

• Your first layer, the “noodle” layer, will be either newspaper or cardboard.
  NOTE: If you are using cardboard, be sure to remove any packing tape. If you are using newspaper, be sure to separate out any of the glossy pages and do not use magazines.
  • Cover your entire planned garden area with a layer of brown corrugated cardboard OR 4-6 layers of wet newspaper, overlapping the edges by few inches to keep weeds at bay. One of the great benefits of this technique is that you DO NOT have to prepare the ground under the noodle layer. You do not have to remove grass, sod, rocks, turf, weeds….nothing. Just lay the noodle (cardboard/newspaper) right on top of anything!
  • Before starting your second layer, be sure to really drench this first layer. This will help to keep everything in place and start the decomposition process.
  • The dark moist environment this layer provides will attract earthworms whom are a welcome guest in any vegetable garden environment!
• Your “browns” layer will be made up of organic browns such as fall leaves, shredded newspaper, peat, and pine needles.
• Your “green” layer will be made up of organic greens such as vegetable scraps, garden trimmings, and grass clippings.



Lasagna Gardening gets it’s name from layering, layering layering!

• The general rule of thumb for a Lasagna Garden in that you want your “brown” layers to be about twice as deep as your “green” layers. However, you do not need to be exact about this, just keep laying down brown and green layers until you have a bed that is about two feet tall. When you’re done layering wet the entire bed until it is moist all the way through. Then…wait! The bed height will shrink dramatically as the layers decompose.

If you made your Lasagna Garden in the spring or summer, you can start planting right away. If you make your Lasagna in the fall, let it cook over the winter and your soil will be ready for planting in the spring.

When you decide to start planting, just dig into the soil as you would with any garden. You will notice your soil is loose and easy to work with. If you used cardboard as your noodle layer, you may need to puncture a hole in it where you want to plant. If you used newspaper, the shovel will most likely go right through it.

In the long run, you will notice many advatages from this very old gardening technique:

• Fewer weeds, thanks to the newspaper suppressing them from below and the mulch covering the soil from above.
• Better water retention, due to the fact that compost (which is what you made by layering all of those materials) holds water better than regular garden soil, especially if your native soil is sandy or deficient in organic matter.
• Less need for fertilizer, because you planted your garden in almost pure compost, which is very nutrient-rich.
• Soil that is easy to work: crumbly, loose, and fluffy.
• Lasagna gardening is fantastic for the environment

The maintenance of your Lasagna Garden is simple- just add mulch (grass clippings, bark, leaves, straw) to the top of the bed. Weed and water as necessary and, of course, plant and harvest anything that brings you health and joy!

Happy Lasagna Gardening

Harvesting seeds from your Brocolli or any member of the “Cabbage or Cole Family” (including Cabbage, Cauliflower, Brussel Sprouts and Kale) actually starts long before the end of the growing season- the process begins with planting! Members of this family can cross-pollinate and should, ideally, be planted at least 1,000 feet from each other to prevent cross-pollinatation.

If you have a small home garden and would like to harvest your own Broccoli Seeds, try planting only Broccoli (or whichever Cole Crop’s seeds you hope to harvest).

If you planted multiple Cole Crops, have already reached the end of growing season, and would like to try to harvest seeds- Go For It! It’s always worth a try!

Harvesting Broccoli Seeds

• At the end of the growing season, stop trimming the Broccoli heads for consumption.
• First you will notice small yellow flowers then, the small green pods will begin to form.

Green Broccoli Seed Pods

• If you only want to collect a small amount of the seeds, wait for individual pods to dry to a light brown color. Pods toward the bottom of the plant will dry first, followed by those higher on the plant.  Once a pod appears dry, you can pick it and open it by hand or by walking on it.
• If you would like to collect the maximum amount of seeds, pull the entire plant from the ground after the majority of the pods appear dry.
• You can place all of your dried pods in a cloth bag and open them all by smashing them with a mallet or walking on them.
• Green pods will rarely produce viable seeds- even if the pods dry after the plant is pulled.
• All harvested seeds should be stored in a cool, dark and dry environment until you are ready to plant them.

Red Russian Kale is not frequently found in supermarkets and is a great addition to your home garden!

This heirloom Kale gets its name from the belief that Russians brought it to America in the early 1800s.

Red Russian Kale, also known as “Ragged Jack” after it’s mention in an illustrated vegetable garden book by Vilmorin-Andrieux, is easily recognizable by its blue-green leaves and reddish veining.

Kale is high in Beta-Carotene, Vitamin K, Vitamin C, Calcium, and Potassium. Red Russian Kale is sweeter, more tender and sturdier than other Kales and Spinaches and is perfect for soups and stir-fries.

For extra flavor, the leaves can be picked when they are still tender and small. For a little extra storage time, dip the leaves in cold water prior to storing.

Kale is a great Late-Summer/Early-Fall crop. Try these recipes and fully enjoy the great flavor of your Red Russian Kale.

Zuppa Toscana

Based on a popular restaurant starter soup.

INGREDIENTS

• 1 (16 ounce) package smoked sausage
• 2 potatoes, cut into 1/4-inch slices
• 3/4 cup chopped onion
• 6 slices bacon
• 1 1/2 teaspoons minced garlic
• 2 cups kale – washed, dried, and shredded
• 2 tablespoons chicken soup base
• 1 quart water
• 1/3 cup heavy whipping cream

DIRECTIONS

1. Preheat oven to 300 degrees F (150 degrees C).
2. Place sausage links onto a sheet pan and bake for 25 minutes, or until
   done. Cut links in half lengthwise, then cut at an angle into 1/2-inch
   slices.
3. Place onions and bacon slices in a large saucepan and cook over medium
   heat until onions are almost clear. Remove bacon and crumble. Set
   aside. Note- You can saute the kale at this step for extra richness in its flavor!
4. Add garlic to the onions and cook an additional 1 minute. Add chicken
   soup base, water, and potatoes, simmer 15 minutes. Note- This is where I prefer to add my kale! Russian kale will take the simmer without losing its texture and flavor.
5. Add crumbled bacon, sausage, kale, and cream. Simmer 4 minutes and serve.

Stir-Fried Kale and Broccoli Florets

An unusual side dish, a light fall lunch or dinner starter.

INGREDIENTS

• 1/8 cup extra virgin olive oil
• 7 cloves garlic, sliced
• 1 chile pepper, chopped (optional)
• 1 head fresh broccoli, chopped
• 1 bunch kale, stems removed and chopped
• 1/4 cup sun-dried tomatoes, cut in thin strips
• juice of 2 limes
• salt

DIRECTIONS

1. Heat olive oil in a large wok or skillet over high heat. Stir in garlic and chile pepper; cook for 2 minutes, stirring frequently. Stir in broccoli; cook 1 minute. Add kale, and cook 2 minutes, stirring frequently. Stir in sun-dried tomatoes. Pour in lime juice, and season with salt to taste. Toss well.

Pork Tenderloin & Steamed Kale

Beautiful showcase of pork and kale. Tenderloin can be marinated for a few hours, up to overnight…for extra flavor.

INGREDIENTS

• 2 limes, juiced
• 1 cup olive oil
• 2 teaspoons dried cilantro
• 1 teaspoon cracked peppercorns
• 1 teaspoon garlic salt
• 1 (1 1/2 pound) pork tenderloin
• 1 pound kale, stems removed and leaves coarsely chopped

DIRECTIONS

1. Preheat oven to 350 degrees F (175 degrees C). In a small bowl , whisk olive oil with lime juice. Season with cilantro, garlic salt, and peppercorns. 
2. Brush the pork tenderloin with three tablespoons of the lime dressing. Wrap in aluminum foil, and place on in a large baking dish. Roast in preheated oven for 30 to 45 minutes, or until a meat thermometer reads 170 degrees.  Note- can be slow grilled on indirect heat on a BBQ if the weather is too hot or you want a smoky flavor!
3. While the tenderloin is cooking, place kale in a steamer. Cook for 20 minutes, or until tender. You can saute the kale now for a more intense flavor.
4. Slice the pork tenderloin into 1 1/2 inch thick slices. Serve on top of the kale. Whisk the remaining dressing, and drizzle over pork and kale. Make sure to serve the kale under and on the side of the pork, don’t just use it as a garnish! It adds a depth of flavor to the pork.

Heirloom Bean, Red Russian Kale and Wheat Berry Chili

A delicious way to warm an early Fall day.

INGREDIENTS

• 2 1/2 cups cooked fresh Mixed Heirloom Beans
• 2 cups Wheat Berries, cooked
• 1 large bunch Red Russian Kale, roughly chopped
• 1 large Onion, chopped
• 1 Yellow Bell Pepper, seeded and chopped
• 2 14 oz cans Diced Tomatoes
• 6 cloves Garlic, minced
• 2 1/2 TBSP Olive Oil
• 2 tsp Chili Powder
• Pinch of Jamaican Allspice
• 1 1/2 tsp Ground Cumin
• 2 cups Chicken or Vegetable Broth
• 2 tsp Blue Agave Nectar (or Light Brown Sugar)
• Juice of 1 Lime
• 1 Avocado, diced
• 1/2 cup Fresh Cilantro Leaves, chopped
• Salt and Pepper, to taste

DIRECTIONS

1. In a large pot over medium-high heat, heat the Olive Oil until it’s hot but not smoking. Add the Garlic, and saute until fragrant…about 30 seconds. Add in the Onion, Pepper, Jamaican Allspice, Chili Powder, Cumin, Salt and Pepper, and saute for 5-7 minutes, until tender.
2. Add the Canned Tomatoes, Heirloom Beans, Broth and Agave. Turn heat up to high and bring to a boil, then reduce heat to simmer and cover. Allow to simmer for 25 minutes.
3. Add Kale and Cooked Wheat Berries to the pot, and allow the Kale to wilt and the Wheat Berries to heat through…about 5-7 minutes.
4. Remove from heat, add in Lime Juice and taste for Salt and Pepper. Serve garnished with diced Avocado and Cilantro.

Enjoy!

Here is my Top Five most delicious and healthy fall vegetables. Try to enjoy a new fall veggie every week. Your body will thank you!

1.Broccoli

If there was an award for all-time all-around healthiest vegetable, Broccoli would definitely be in the running.

Broccoli reduces the risk of cancers of the bladder, liver, lung, colon , breast, ovaries and prostate, reduces the risk of heart disease,  prevents birth defects and is also thought to reduce tumor formation and growth.

Broccoli is an excellent source of vitamin C- one, 1 cup, serving provides 245% of your recommended daily allowance. It is also a great souce of  vitamin A, potassium, calcium, beta-carotene and folic acid.

Broccoli can be enjoyed raw or cooked. However, if you plan on cooking it, recent research suggests that steaming is the best way to preserve the vegetables enzymes and nutrients.

2.Brussel Sprouts

Like Broccoli,  Brussel Sprouts are a member of the cabbage – or brassica – family. Brussels sprouts are also much touted for their cancer-fighting properties. In particular,  Brussels sprouts are known for their high fiber content. These mini size cabbages are  thought to provide significant cardiovascular benefits and help reduce the risk of osteoarthritis.  Although available year round, Brussels sprouts peak in the fall.

Brussel Sprouts are best cooked whole or sliced in half, and are tasty when steamed or sauteed and served as a side dish.

3.Cabbage

Cabbage is at its best in the Fall.  As the head of the cabbage family, cabbage provides all of the health benefits of broccoli and Brussels sprouts. When cooking cabbage (or just about any cruciferous vegetable), breaking it apart – either through slicing, cutting or chewing – activates myrosinase enzymes, which in turn aid the release of anti-carcinogenic glucosinolates. Although these enzymes are denatured when you cook cabbage, you can preserve the amount of glucosinolates by slicing or chopping the cabbage and then letting it sit for between 10 and 15 minutes before lightly cooking, steaming or sautéing for no more than 5 minutes.

Cabbage is exceptionally high in Calcium, Iron, Iodine, Potassium, Sulfur, Phosphorus and Vitamins A, B1, B2, B6, C, E and Folic Acid.

4.Cauliflower

ANOTHER member of the cabbage family- go figure! What makes a cauliflower a cauliflower? It  distinction is simply  that it lacks the chlorophyll necessary to give it the vibrant green hue of its relatives. Cauliflower does have one great advantage – it’s that it is so adaptable! Cauliflower makes a believable – yet far healthier – alternative to almost any potato or carb heavy dish.And, new research shows that if you sprinkle your cauliflower with the spice turmeric, you can reduce the severity of prostate cancer, both in terms of tumor growth and metastasis.

Although people generally only eat the heads of the cauliflower (known as the curds), the stem and leaves are also edible and can be used to add some extra flavor to soup stocks.

5.Onions

Onion’s are available year round, but they are truly at their peak in the fall and winter. Onions are used to add flavor to sauces, soups, stews, eggs, salads and just about anything else you can think of! This kitchen staple actually offers many more health benefits than you may think.

Sulfur, the compound in the onion that gives it that great taste, also provides many of its health benefits. Sulfur is thought to reduce blood pressure and to regulate blood cholesterol. Onions are also rich in chromium, which is thought to help prevent fluctuations in blood glucose levels, and contains a number of flavonoids that promote gastrointestinal health and reduce the risk of several types of cancer. Onions also have a number of anti-inflammatory agents that can help reduce the severity of symptoms associated with arthritis, asthma, and even the respiratory inflammation associated with good ol’ seasonal cold and flu!