Cruciferous vegetables, which are in the Brassica or cabbage family of plants, have been promoted as a staple of a healthful diet.
In fact, consumption of this group of veggies — such as broccoli, kale, and collard greens — is associated with a reduced risk of heart disease and cancer. Despite their numerous health benefits, many people are not eating enough leafy greens.
For folks who are not cruciferous vegetable lovers, it may take creativity and an open mind to reach your daily recommended dose. If you already love your vegetables, try expanding your repertoire with some new recipes to broaden your horizons even further. Here are five delicious and nutritious ways to incorporate Brassica vegetables into your healthful eating plan:
• Toss Brussels sprouts and cauliflower in extra virgin olive oil and balsamic vinegar and roast in the oven. Garnish the cooked veggies with golden raisins for a touch of sweetness.
• Prepare a simple arugula salad with fresh lemon juice, thinly sliced apple and a sprinkle of shaved Parmigiano-Reggiano cheese.
• Sauté broccoli rabe with garlic and combine with cooked white beans, cherry tomatoes, and whole grain pasta shells.
• Add shredded green and purple cabbage to salads, tacos, sandwiches and soups for a crunchy bite.
• Add bok choy and broccoli to a stir-fry dish with slightly sweeter vegetables such as onion, bell pepper, and carrot. A stir-fry sauce with aromatics such as garlic, ginger, lemongrass, and chili enhances the overall flavor.
While cruciferous vegetables should be a part of a balanced diet, some people undergoing treatment for certain thyroid conditions may need to make dietary adjustments to avoid excessive intake of these vegetables.