The Ultimate Cruciferous Vegetables Recipe Round-up

Cruciferous vegetables

Cruciferous vegetables are some of the healthiest vegetables that you can eat. In my opinion, they are also some of the most delicious! I eat them almost every day in some form. I love to write about the healing powers of food and that is why I decided to do a cruciferous vegetable recipe round-up. I want to make it as easy as possible to make and eat these wonderful foods.

I dont care if you are the president…

‘I’m President of the United States, and I’m Not Going to Eat Any More Broccoli’ – George Bush

now you have no excuses not to eat them!

What are 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

In terms of conventional nutrients (vitamins, minerals, proteins, carbs, and fats), we cannot find another vegetable group that is as high in vitamin A carotenoids, vitamin C, folic acid, and fiber as the cruciferous vegetables. As a group, the cruciferous vegetables are simply superstars in these conventional nutrient areas. (source)

Health benefits of eating cruciferous vegetables:

  • One of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting cancer!
  • They reduce oxidative damage to the body caused by stress
  • They give you increased detoxification abilities due to the sulfur component actually enhancing our livers detoxification abilities
  • The high levels of Vitamin A are great for the health of your skin and vision
  • The high levels of Vitamin C help keep the immune system in good working order
  • They help the body fight free radical damage

Just look at this nutritional profile!: (source)

Nutrient Broccoli Brussels sprouts Cabbage Collard greens Kale
(chopped & steamed) (boiled) (shredded & boiled) (chopped & boiled) (chopped & boiled)
Vitamin A (IU) 5178 1840 600 12,008 26,455
Vitamin B1 (mg) 0.20 0.28 0.27 0.16 0.19
Vitamin B2 (mg) 0.41 0.20 0.24 0.40 0.25
Vitamin B3 (mg) 2.13 1.56 1.27 2.20 1.51
Vitamin B5 (mg) 1.8 0.64 0.64 0.83 0.17
Vitamin B6 (mg) 0.50 0.46 0.52 0.48 0.50
Folic acid (mcg) 213 154 91 357 48
Vitamin C (mg) 279 159 91 70 147
Vitamin E (mg) 1.70 2.18 0.70 3.37 2.58
Vitamin K(mcg) 351 359 221 1422 2921
Iron (mg) 3.1 3.1 0.79 1.76 3.22
Magnesium (mg) 88 51 36 65 64
Manganese (mg) 0.77 0.57 0.55 2.16 1.49
Phosphorous (mg) 234 143 68 100 100
Potassium (mg) 1146 810 439 998 815
Zinc (mg) 1.41 0.51 0.42 1.62 0.72
Protein (g) 10.6 6.5 4.6 9.5 6.8
Fiber (g) 10.6 6.7 10.5 10.7 7.15
Omega-3 fatty acids (g) 0.45 0.43 0.52 0.36 0.36

and now for the recipes….

But first, before you dive it…make sure you have these handy tools to make these recipes even easier!:

Broccoli

Cauliflower

Cabbage

Bok choy

Brussel Sprouts

Kale:

CLICK HERE to Pin this recipe

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This post is part of: Thank Goodness it’s Monday, Real Food Wednesdays

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