Categories

Archives

Back to Blog

These veggies are packed with nutrients and disease-fighting properties that are essential in a healthy diet

Cruciferous vegetables are full of nutrients that contribute to a healthy diet. These vegetables are part of the cabbage family and include broccoli, cauliflower, cabbage, Brussels sprouts, rutabaga, turnips, kale, bok choy, and other collard greens.

Since these veggies are full of fiber, vitamins, minerals, and phytochemicals, they can help protect against common diseases. To get the most out of cruciferous vegetables, they are best eaten raw or slightly steamed, or part of many delicious and healthy recipes.

The phytochemicals found in cruciferous vegetables can help protect against cancers since they detoxify carcinogens before they can damage cells. Cruciferous vegetables also reduce oxidative stress—an abundance of harmful oxygen-free radicals. Diets with fish, cruciferous vegetables, and dark yellow vegetables can also protect against cardiovascular disease, inflammation, and type 2 diabetes.

CRUCIFEROUS VEGETABLE RECIPES

Try these simple and tasty recipes to get your frequent dose of cruciferous goodness.

Crispy Rutabaga Fries

Ingredients

3 pound rutabaga
4 tbsp grape seed oil
1 tsp garlic powder
1 tsp paprika
1 tsp onion powder

Directions

STEP #1
Preheat oven to 425°F.

STEP #2
Line a baking sheet with a piece of aluminum foil and lightly oil it.

STEP #3
Peel the rutabaga’s, and cut into French fry-sized sticks. Place into a large bowl, and toss with oil to coat. Place the garlic salt, paprika, onion powder in a resealable plastic bag, and shake to mix.

STEP #4
Place the oiled rutabaga into the bag, and shake until evenly coated with the spices. Spread out evenly onto the prepared baking sheet.

STEP #5
Bake in the oven until the fries are crispy on the outside and tender on the inside (about 40 minutes, depending on the thickness of the turnip slices). Turn halfway through cooking. Salt to taste. Serve with sugar-free ketchup.

STEP #6
Ready to serve!

Roasted Broccoli with Shrimp

Ingredients

2 pound broccoli, cut into florets
1 pound shrimp, peeled and deveined
4 tbsp grape seed oil
1 1/2 tsp sea salt
1 1/4 tsp lemon zest
1 tsp pepper, freshly ground
1/2 tsp ground cumin
1/2 tsp ground coriander
1/8 tsp chili powder
lemon wedges

Directions

STEP #1
Preheat oven to 425°F. In a large bowl, toss broccoli with 2 tablespoons of oil, coriander, cumin, 1 teaspoon of salt, a half teaspoon of pepper, and chili powder.

STEP #2
In a separate bowl, mix shrimp with the remaining oil, lemon zest, salt, and pepper.

STEP #3
Spread the broccoli on a baking sheet and roast for 10 minutes.

STEP #4
Add the shrimp and roast with the broccoli for another ten minutes (tossing halfway through) or until broccoli is tender and shrimp are opaque.

STEP #5
Serve with lemon wedges, or squeeze fresh lemon juice over the dish before serving.

STEP #6
Ready to serve!

Make sure to eat cruciferous vegetables often so you can enjoy the many benefits of eating these superfoods and following a healthy diet.