Cruciferous veggies – broccoli, Brussel sprouts, cauliflower, cabbage, kale, arugula, collard greens, beets – are often referred to as “the healthiest food out there”. Many research and health articles sing their praises; this paragraph describes just a few cruciferous talents. They are associated with decreased risk of CV disease, cancer and all cause mortality. For example, those who eat a single floret of broccoli a day have lower mortality rates than those who eat little or none. They are particularly anti – inflammatory (with studies showing lower CRP and IL6), and more closely associated with living a longer life by slowing down mTOR, and allowing telomere lengthening. Research is showing that Sulforaphane (found mainly in cruciferous veggies) is a unique compound that helps decrease DNA damage from meat carcinogens, cigarette smoke, benzene from air pollutions and diesel exhaust; it works better coming directly from these veggies, than from the supplements you hear about! These veggies are excellent sources of Vitamin K, lutein, nitrate, folate, Vitamin E and C, and flavonoids; a serving a day of green leafy veggies may help to slow cognitive decline with aging. AND cruciferous veggies are a great source of fiber…. supporting your all important healthy gut bacteria.
Here are some easy fun ways to add cruciferous vegetables to your meals.
Pizza topped with Sprouts and Broccoli. And cauliflower crusts are delicious!!. It's fun to have a "build your own pizza party/game night". This one also has tomato sauce, mushrooms, tofu, peppers.
Grow a batch of sprouts with ease in 5 days.
Roasted veggies, an easy one-pan meal!!
Broccoli and chopped kale add delicious flavors to roasted veggies. Cook your roasted veggies (in this one red potatoes, baby peppers, mushrooms, celery, onions - seasoned with parsley, thyme, rosemary... use your own favorites) for 30ish minutes on 375. Once potatoes start to soften, add broccoli and chopped kale that have been massaged with paprika (or your favorite spice). I often add beans also - pinto, or red kidney or your favorite. Cook another 20-30 minutes. Beets and cauliflower are also delicious roasted. Here are more ideas for roasted veggies.
Chef Nick's Brussel Sprouts
So easy to make- wash, slice in half, in a bowl massage them with onion powder, garlic, paprika and your favorite green herbs, such as parsley, sage, thyme, oregano. Place in preheated oven at 375* until lightly charred - about 20 minutes. Enjoy as a side with a meal or as a snack!
Stir fried meals are quick and delicious ... start with a mirepoix of carrots, celery and onion on a hot pan; moisten as needed with veggie stock. Add mushrooms, tofu, whatever you enjoy!
Broccoli and/or kale, red cabbage are easy additions at the end of cooking your stir fry.
Add these and cook just 3-5 minutes so they keep their bright colors. Delicious served over whole grain rice.
Salads and Snacks
Cruciferous veggies are deliciously nutritious raw, or steam the broccoli very lightly for 20 seconds.
Add your cruciferous veggies to a salad (in this pic - broccoli florets and sprouts, red cabbage, cauliflower, arugula) and they make a great snack on a hike with the grandkids. And, YES, they love their veggies. Also, in the picture... marinated tofu sandwiches are a favorite.
Sprouts are delicious on sandwiches also!
This is a nitric oxide booster favorite of mine - Ann Esselstyn's beet burgers with tomato and humus on sprouted whole wheat bread. Read about boosting your energy and nitric oxide!
Coming soon by Dr. Liz and Chef Nick:
A Conversation Between a Doctor and a Chef ... The Why and How of Wholefood Plant-Based Eating.
Publishing soon with success stories from our Adventures (and the science behind these results) and great recipes and ideas for cooking with kids, converting your favorite recipes, special occasions and international flavors! On Amazon in June.
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