LILIACEAE (Lily family)
The Liliaceae include a wide variety of edible, as well as medicinal and ornamental plants. From the genus Allium we obtain the onion, garlic, leeks, shallots and chives, and from the genus Asparagus we obtain, of course, asparagus. Besides their tremendous
flavour-enhancing capabilities, these foods have been categorized as having exceptional anti-cancer properties,82 and they also have cleansing and disinfectant qualities. The pungent smell of garlic, onions and the other members of the Allium genus is due to disulphide compounds known as allicins. The enzyme allinase starts to work on odourless compounds known as alliins when the plant is cut or damaged, and this produces the allicins. Allicins are powerful irritants, and that is why one tends to cry when one peals onions or other members of the Allium genus. Although garlic and chives are flavourants and are not strictly vegetables, they will be discussed here in view of their significance as disease preventers and flavour enhancers.
Chive (Allium schoenoprasum)
Chive is a herb native to Eurasia and is very popular in Europe, where it is finely chopped and eaten raw in salads, on boiled potatoes, as a garnish or as a flavourant for soups and stews. Chives have a fresh, mild onion flavour and are relatively easy to cultivate, even as a pot plant, so that no household need be without it.
Garlic (Allium sativum)
Garlic was already used by the ancient Egyptians and perhaps even contributed to the health of those individuals who helped to construct the pyramids. Garlic is rated as the number one anti-cancer food, and the sulphides, phenolic acids, and mono- and tri-terpenes present in garlic are attributed with this protective capacity. Moreover, garlic is much used as a medicine, as it also has bactericidal properties. Garlic can be added to many foods to enhance their flavour, and besides these virtues, garlic is one of the best sources of primary and secondary nutrients. Garlic contains over 6% high quality protein, is rich in carbohydrates and contains exceptional amounts of calcium, phosphorous, iron, magnesium, niacin and vitamin C. Prolonged slow cooking removes the pungency of garlic, but some nations find this quality of garlic endearing. To the novice, the taste of garlic may seem somewhat overwhelming, but once a palate for this flavourant has been developed, there will be no holding back, except perhaps in the romantic sphere.
Leeks (Allium ampeloprasum)
Leeks are native to the Mediterranean region and have been used as a vegetable since ancient times. Leeks can be eaten raw in salads, or they can be eaten cooked, and young leeks can substitute for asparagus. The green leaves at the top should not be discarded, as they contain most of the nutrients. If served with a nut sauce, tomato an olive oil dressing, or similar, it can provide a tasty variety to meals. Like all green vegetables, leeks are a good source of calcium, and the minerals iron and magnesium are also well supplied. Leeks are rich in folic acid and vitamin B6, and also contain a fair amount of vitamin C.
Onions (Allium cepa)
Onions have been used since ancient times, and their use is recorded by the Egyptians. Strictly speaking, the onion is a condiment but it is used so extensively that it will here be treated as a vegetable. The edible bulb of the onion is really the thickened stem, and the fleshy leaves are
the bases of normal leaves from the previous season. Onions are one of the plants listed by the NCI (National Cancer Institute) as having anti-cancer properties. Raw onions contain up to 2% protein, and useful amounts of calcium, vitamin B6 and folic acid. Spring onions are even more nutritious than mature onions, and they should be incorporated into the diet whenever possible. Make them a part of crisp green salads and use them in Chinese dishes. Spring onions contain twice as much calcium as mature onions (up to 60mg per 100g) and they are rich in vitamin C and contain up to 5 000 IU of vitamin A, whereas mature onions contain virtually no vitamin A. Onions can be used raw, cooked or fried, and the taste of virtually all vegetable meals can be improved by the addition of onions. Onions need not be fried in oil to obtain that rich fried onion taste, but they can be simmered over low heat in waterless cookware or in a little soy sauce or yeast extract together with a small quantity of water until they become golden brown. This enhances their taste and lends a rich flavour to stews and sauces.
Asparagus (Asparagus officinalis)
Asparagus is native to Eurasia and it was regarded as a delicacy by the Romans. The most renowned type of asparagus is the Argenteuil asparagus which is cultivated in France. The part used as a vegetable is the young shoot, and if white, blanched asparagus is required, then the earth must be mounded up around the young plant so that the stem is not exposed to the sunlight. The plant is harvested when the tip of the asparagus appears above the mound. Fresh asparagus can be peeled and cooked, and served together with a creamy mayonnaise-type sauce (see recipes), or it can be used on Pizzas. Asparagus contains useful amounts of calcium, magnesium and iodine and is an excellent source of folic acid. Moreover, vitamins A, C and E are also well supplied.