Cruciferous Vegetables – and why we should eat them

Many people are familiar with the term “cruciferous vegetables” and may even be able to identify a vegetable in the cabbage family – like broccoli as belonging to this group.  But there are many more vegetables in this family than you might have realized.  And do you know why Nutritionists recommend we choose at least at least one serving of this vegetable family every single day?

Cruciferous Vegetables

• Arugula
• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Chinese cabbage
• Collard greens
• Daikon radish
• Horseradish
• Kale
• Kohlrabi
• Land cress
• Mustard greens
• Radish
• Rutabaga
• Shepherd’s purse
• Turnip
• Watercress

High in Vitamins C & A, fiber and loaded with other nutrients that scientists are finding to have anti-cancer properties, there is much, much more.  Vitamin K helps to regulate our inflammatory response, and that is where the Cruciferous family literally become Super Stars in decreasing our risk to many types of cancer.  Its cancer-preventive properties are in a constant state of investigation, and increasing acclaim.

“The astonishing concentration of vitamin A in cruciferous vegetables and their unusually high content of vitamin C and manganese are clearly key components in their growing reputation as an antioxidant vegetable group.” [The George Mateljan Foundation]

We may not think about broccoli or kale as the type of vegetable to improve digestive disorders but we should.  Eating a hearty amount of broccoli, kale, cauliflower, cabbage or any of the other common cruciferous vegetables is a power house of healthy (low calorie) fibre.  “When consumed in fresh, uncooked form, nutrients from the cruciferous vegetables that we eat are also more likely to be absorbed in the upper digestive tract, transported to the liver, and made available to other tissues in the body that might benefit from their presence.” [The George Mateljan Foundation]

Add a handful of kale to your favourite smoothie in the morning for a great jump on your day, or anytime throughout your day for a nutritious pick-me-up.  RECIPE for Kale Smoothie.

When it comes to cooking cruciferous vegetables, LESS IS MORE.  Lightly steaming for 3-7 minutes (just when the colour is most gorgeous) is much preferable to long term cooking, like in a soup, or any time in the microwave.  Does that mean you shouldn’t have cream of broccoli soup?  Absolutely not.  But keep the temperature low and add the broccoli toward the end of the cooking process.  This helps preserve nutritional integrity.  You can steam, roast, grill, or saute them.

“By commonly consuming all parts of plants from this group, including flowers, leaves, stems, stalks, roots and seeds, we allow this cruciferous vegetable group to integrate together an unusually wide range of nutrients that is broader than any other single food group subdivision in the average U.S. diet. For all of these reasons, and based on the latest research evidence, we cannot say enough about the healthiness of this food group for most every individual diet plan.” [The George Mateljan Foundation]

Here are some of the three better known, and more readily available cruciferous vegetables.  Hopefully you’re already in love with them.  But be creative and try those you haven’t yet fallen in love with too.

KALE

This tough, leafy green is loaded with vitamins A, C and K as well as immune-system booster beta carotene and bone-building calcium. It is a virtual powerhouse of antioxidants as well as having anti-inflammatory and anti-cancer properties. We all know ‘raw and fresh’ is best, so add it into a coleslaw. But don’t stop there. Lightly saute it with olive oil and red wine vinegar, just till the colour is that gorgeous bright green and it becomes tender to the fork. Add Kale to stir fries, omelettes and many other vegetable-friendly dishes toward the end of the cooking process. Think outside the box. Be creative.

Sprouted in nature and packed with nutrients, Freeze Dried Kale is simply kale!  Stir into pasta, stuff inside mushrooms, add to any dinner recipe, or blend in a smoothie.  My niece even adds it to ‘brownies’.  LOL
It’s fantastic however and wherever you serve it!

 

 

CAULIFLOWER

Cauliflower is a cancer fighting vegetable as well. It’s also a good fibre source and contains healthy doses of vitamin C and folate (an important nutrient which a shortage of has been connected to defects in unborn children).

Lightly steamed your cauliflower and then drizzle with your favourite salad dressing. Top with some dry crumbled feta. Or saute with garlic and ginger, and serve with rice. Add it to your stir fried combo. Steam and mash like potatoes.

The advantage to freeze dried as opposed to ‘grocery store fresh‘ – is always nutrition.  Not all freeze dried companies have the same commitment ot high quality so be picky when looking for a brand you can trust.  The key is produce that is picked at the peak of perfection and flash frozen usually within hours of harvest.  All freeze dried food is transferred in the frozen state to a facility where the remaining moisture is removed through a vacuum process called ‘sublimation’.  One doesn’t get a better percentage of original food value in food that we don’t grow in our own organic gardens AND that we don’t use within a few hours of picking, than with freeze dried vegetables.

Freeze-dried cauliflower is absolutely delicious when used in creamy soups, casseroles, and even garden salads. This unique vegetable reduces toxins in the body and provides you with essential vitamins.

Have you tried using crumbled cauliflower as a pizza crust?  I know!  It sounds too weird to be good, but it shocked me.  Delicious.  I’ll post a recipe in this spot later.

BROCCOLI 

Broccoli is probably the best known and most commonly used cruciferous vegetable in Canada and the United States, but make no mistake broccoli is not to be underestimated. There is nothing ‘common’ about it.

* Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are many powerful antioxidants.
* Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone growth, health and prevention of osteoporosis.
* Broccoli is a smart carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. .
* Broccoli shares cancer fighting, immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage.

It is recommended that we eat several servings of assorted cruciferous vegetables every week, one of the biggest reasons is that they have been found to lower our risk of getting cancer.  They are literally the Super Heroes of the vegetable world.  But they can’t help us by sitting on our counter or in our fridge.  Get to know them, and learn to love them.  Find new recipes to make them exciting members of your regular meal plan.  You have everything to gain, and nothing to lose.

Warmly,

Cindy Suelzle