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Cruciferous Vegetables
Cruciferous vegetables, also called Brassica Vegetables, include Arugula, Broccoli, Cauliflower, Brussels Sprouts, Cabbage, Watercress, Bok Choy, Turnip Greens, Mustard Greens, and Collard Greens, Mizuna, Tatsoi, Rutabaga, Napa or Chinese Cabbage, Daikon, Horseradish, Radishes, Turnips, Kohlrabi, and Kale.  We should make sure to include a variety of these vegetables (three) each week.  They help our bodies fight cancer and are nutrient dense. 

Booming with vitamins including vitamin C and folate, minerals including potassium and selenium, and also contain fiber, chlorophyll, as well as antioxidants, flavonoids and phytochemicals, carotenoids,  lingnans, phytosterols, isothiocyanates,  sulforaphane and glucosinolates (the sulfur compound that makes these veggies zing),  and indole-3-carbinol, these are nutritious super foods!

Isothiocyanates stimulate our bodies to break potential carcinogens down.  Therefore, they prevent our normal cells from becoming cancerous cells.  They have been associated with metabolizing toxins from smoke and lowering the risk of tobacco-related cancers.  Only cruciferous vegetables contain the nutrient isothiocyanates which has been associated with a decrease in lung cancer.  Even nonsmokers benefit since second-hand smoke is so prevalent.

Sulforaphane (that's one of the isothiocyanates in cruciferous vegetables) and indole-3-carbinol is most concentrated in cruciferous vegetables and this is linked with reducing the risk of breast, prostate, cervical, colon, and other cancers.  It can delay the onset of cancer and reduce the size and growth of tumors. 

Cruciferous vegetables also help reduce homocysteine levels so they reduce the risk of cardiovascular disease. 

More information:

 

 

 

     

 

 

Broccoli
      Tired of steamed broccoli? We love it sautéed in olive oil, garlic and toasted pine nuts.  Blanch it first (drop it in boiling water for a couple minutes). Broccoli can be eaten raw (though blanching/steaming enhances their color and makes it easier to eat), steamed, sautéed, and stir fried. Stalks take longer to cook than florets so get them going earlier.

Broccoli is part of the cabbage family.

Creamy Broccoli soup is a good one in our house and is easy to make.  Start by sautéing garlic and onions in olive oil.  I like to add some red pepper flakes when I sauté the onions to add a little heat to it. Cut up the broccoli by separating the stalks from the florets, and cutting the stalks in half lengthwise.  Add the stalks and sauté.  Then add a cut up potato or two.  Potato thickens the soup nicely.  Add chicken stock or water (I find that water is fine as the stalks will flavor it nicely) and simmer gently until all the flavor is out of the stalks and they are soft.  Add the florets on top of the soup and let them steam until done; this doesn't take very long.  Make sure you don't overcook them as this is what will give your soup and gorgeous green color.  Remove the stalks (you can actually scoop out the insides and use it or peel the stalks before adding them to the sauté at the beginning, in which case you won't need to remove them.  They need to be peeled or the soup will be stringy and not a nice smooth texture.)  Puree with a handheld blender, you can add milk or a little cream for proper consistency or you can add a little water if you need it.  Add spices (salt and pepper, a scrape of fresh nutmeg).  I like to add a handful of shredded cheddar cheese in there too and stir it up; I find that the cheese gives it a nice color, flavor and texture.

Also called Sprouting Broccoli.
 
    Broccoli bunches include stalks.  When young, these stalks and the skins are tender and can be eaten but in soups or as they mature, they get stringy and it's best to simply peel the stalks before preparing.  The stalks are just as nutritious as the crowns and so are the leaves but some people discard the stems.
 
     If you are that person, broccoli crowns are for you!  Broccoli crowns are just the head the the broccoli without the stalks.  Sometimes when you see these being sold, they can be older than the broccoli with stalks so buyer beware.
 

  Broccoli slaw can sometimes be found in your local grocery store.  This is shredded broccoli and normally contains some carrots too.  May or may not also include cabbage, especially red cabbage for added color.  Can be added to a stir-fry, salad or used to make a nutritious slaw! 
   
Broccoli Sprouts are even more nutritious than broccoli itself - almost 50 times more cancer-fighting protection!  They help lessen risks from high blood pressure including cardiovascular disease and stroke.  These sprouts are high in glucoraphanin which works to boost the our immune defense system.  Add these to sandwiches or salads. 

 
    Broccoflower is a cross between Broccoli and Cauliflower and looks like a lime green Cauliflower with a taste that leans toward Cauliflower but is sweeter and a texture like Broccoli.  Tends to be sweeter than Broccoli or Cauliflower.  Also called Green Cauliflower.
 
    Purple Broccoli is usually smaller than traditional broccoli.  Instead of being a blue-green, purple broccoli is more of a purple-green.  It tastes like Broccoli but has a little more antioxidant value.  Try this Purple Broccoli with Walnut Breadcrumb topping.
 
    Broccolini, also known as Baby Broccoli, is a cross between Broccoli and Chinese Kale.  It is sweeter than Broccoli with a slightly bitter bite.  It has thinner stalks that are much more tender, and smaller florets than regular Broccoli.  It makes for an appealing presentation.  Also called Asparation and Tender Stem.  First blanch it quickly, then sauté in in garlic and olive oil.
 
    Chinese Broccoli, also known as Chinese Sprouting Broccoli, Chinese Kale, Gai Lum, Gailon, and Gaai Lan, has smaller florets than regular broccoli and long thin stalks.  May also have white flowers.  This is a tasty green that is quick to prepare!  Try Chinese Broccoli with Oyster Sauce.
    Broccoli Raab or Rapini is not related to Broccoli at all and is instead related to Turnips.  It is a leafy green with little broccoli-like florets.  A delicious side dish and easy to prepare.  Prepare as you would any leafy green (sauté onions or not in coconut or olive oil, add garlic, add chopped up green.)  It cooks in 5 minutes or less and has a not too bitter nice bite to it.   Nice with a squeeze of lemon at the end.
       
      Broccoli Facts:
      Nutritionally: Broccoli truly is a wonder vegetable.  Only 25 calories and broccoli is high in vitamin A, and is a good source of folic acid (especially important for pregnant women), calcium, potassium, vitamin C (ounce for ounce, more vitamin C than an orange!) and beta-carotene (an antioxidant).  It is packed with antioxidants. It also contains the phytochemical sulforaphane, a natural chemical that stimulates the body to produce enzymes which destroy carcinogens, and therefore which can help reduce the risk of cancer.  Johns Hopkins University study showed that Broccoli is more effective than antibiotics for peptic ulcers and stomach cancer.  This is a cruciferous vegetable.
      How to choose: Look for nice dark green or blue-ish green tight florets. Younger (smaller) ones are generally more tender. Stalks should be crisp.
      How to store: Put them in a perforated plastic bag in your vegetable drawer but keep it away from Apples and Avocadoes (ethylene producing fruits).
      Fun Fact: The leaves pack an even more nutritious punch than the florets so use them too. If young, the stalks should be tender so there is no need to peel them.  This preserves even more nutrition. Old broccoli has a nasty cabbagey smell.   Broccoli means "little sprouts" in Italian.

Ounce for ounce, broccoli has as much calcium than a glass of milk and more vitamin C than an orange!  It is one of the best sources of vitamin A and has more fiber than a slice of wheat bran bread.

 
       

 

   
 

Cauliflower
  Actually a member of the cabbage family, so this can be listed under the "Greens" section.  Cauliflower can be eaten raw as in salads or appetizers.  It can be cooked and eaten warm or cooled.  It can be added to stews, soups, soufflés and can be pickled or used in relishes or chutneys. 

Prepare Cauliflower the same way you prepare Broccoli as they are pretty much interchangeable, even in recipes.  Since they are mild in flavor, they can be spiced up as in an Indian Curry or Curried Carrot and Cauliflower Soup or Curried Indian Potato and Cauliflower.  Make mock mashed potatoes, or pureed cauliflower

 
  Green Cauliflower or Green-Headed Cauliflower, is also known as a Broccoflower and is a cross of the two, as the name implies, in both flavor and texture and is therefore milder than White Cauliflower.  It looks like a green Cauliflower whose tastes leans toward Cauliflower but tends to be sweeter, and whose texture is more like Broccoli.
 
  Purple Cauliflower is WILD and is actually better for us.  The color is caused by anthocyanins (like those found in red cabbage and red wine) that is an antioxidant.  It is beautiful eaten raw but can also be gently steamed.  Use lemon juice or vinegar in the water to set the color.  If you cook it too much it will turn green, but if you cook it just right, it will stay purple!  Add to rice to make lavender colored rice!  It is more mild than white and needs less time to cook.  Learn all about it and get some recipes at
  Romanesco Cauliflower has a striking appearance!  With lime green pointy florets, it looks like something from another planet.  Imagine lime green sea shells tightly snug next to one another.  When you cut it apart, the florets become their own little light green Evergreen trees.  Always smaller heads and lighter in weight than the traditional cauliflower.  This heirloom variety cauliflower is harvested only briefly each year (from September through November).   Fun shape and pretty lime green color makes it a winner with kids and adults!  The color does hold well but you could add lemon juice to the water when you steam it to help set it.  It is sweeter and milder than white cauliflower.  It has a lovely flavor, much like broccoflower or a sweet broccoli.
 
  Orange Cauliflower is actually Golden in color and when you cut it apart at the bottom of the florets has a peachy orange color.  If you've never said the word "delicious" and "cauliflower" in the same sentence, you have not tried the orange cauliflowers. Even kids love it - to me, it tastes like corn on the cob!  Absolutely delicious!  More mild and sweeter than the white, with added antioxidants and vitamins - this cauliflower has 25% more Vitamin A!  Richer in beta carotene than the pale cousin, with all the other nutritional benefits.  More about orange cauliflower
 
 

Yellow Cauliflower is milder than white and absolutely beautiful!  Not quite as flavorful as orange but still delicious.  Use as a striking contrast with purple for a spectacular presentation!
     
    Cauliflower Facts:
    Nutritionally: Being 92% water, Cauliflower is low in calories and is a good source of potassium, vitamin C, riboflavin.  It also has vitamin B6, folic acid and niacin.    This is a cruciferous vegetable.
    How to choose: Nice overall color with a tight compact floret, no spots or brown dots is best and crisp fresh surrounding leaves.
    How to store:   Can be stored for up to 10 days in the crisper drawer in a perforated plastic bag but keep it away from Apples and Avocadoes (ethylene producing fruits).
    Fun Facts:   The leaves around the cauliflower can be cooked and eaten just like Cabbage and are quite nutritious.
    Recipes:

Purple Cauliflower Soup

Sauté onions in a little olive and garlic, add the cauliflower florets and sauté.  The color will become more vibrant.  If not tender, you may want to gently steam them in a little water with lemon juice.  After about 5 minutes, remove the cauliflower and add 3 or so Purple Potatoes and chicken stock.  Simmer until the potatoes are tender.  Add salt and pepper to taste.  Return the cauliflower and blend all together.  I like using a handheld blender.  Your kids and guests won't believe it!

Roasted Cauliflower

If you don't think you like Cauliflower, Beth suggests you toss the florets in some olive oil, sprinkle with kosher salt, and ROAST them on a cookie sheet at 425 until they just start to brown.  I DARE you to make it to the table with it all still there!  When I've done it, I can eat the entire plate!  (and I don't like cauliflower!)

 

 

      Cruciferous Leafy Greens  
         
    Arugula - also spelled Arrugula, makes a delicious salad and is also fun in a pesto added to a pasta.  This is a tender green with a little bit of a bite.  Also known as Rocket Salad because of it's bite, but don't let that scare you.  Eat it raw or cook it.  Delicious as a salad, especially tender baby arugula- with a little balsamic and olive oil!  Try a Beet and Arugula Salad.  Or get some Pears and try this Arugula, Pear and Blue Cheese salad.  Pair it with Strawberries or Red Peppers in a salad.  Make an Arugula sauce much like creamed Spinach.  This is a cruciferous vegetable.  
    Bok Choy - mild, tender and crisp.  Look for clean crisp white stalks and beautiful green leaves.  Add it to your stir fry or soups (at the end because it doesn't need much time to cook); baby Bok Choy can be grilled, braised or steamed with a drizzle of balsamic, olive oil and, of course, salt.  Can be used for a fun slaw but Napa is better.  Choy Sum is a flowering Bok Choy that looks different from regular Bok Choy and is the revered for it's flavor (it's costs more too) in China.  Baby Bok Choy is more tender and flavorful and can be served whole or cut in half, while regular Bok Choy is normally chopped up.  This is a cruciferous vegetable.  
    Brussels Sprouts look like mini-cabbages.  Some people have an aversion to Brussels Sprouts, but if prepared properly, they are quite delicious.  Sweeter than traditional cabbage and are an amazing source of Vitamins K, C and A as well as folic acid, B6 and fiber.  Boil or steam with a little butter and garlic, or try separating the leaves and sautéing. This is a cruciferous vegetable.  
 

 
Cabbage is a staple in many cuisines.  Red is sweeter and more appealing than green but color will bleed onto other foods.  Red also contains the same super antioxidants that are in blueberries so the color is worth it.

Can be eaten raw, juiced or cooked.  Shred raw in slaw and salads.  Blanch and use leaves whole as a wrap (to make stuffed cabbage which is then cooked low and slow in tomato sauce) for meats or veggies.  Braise it, add to soups and stews, sauté it or stir-fry cabbage.  You can pickle cabbage as in sauerkraut. 

Pairs nicely with potatoes - the Irish have a wonderful dish called Colcannon with Cabbage and Potatoes. 

Try sautéing with apples for a nice side dish!

Should be heavy for their size and compact, even colored and fresh without browning or brown spots.  Except when using leaves for stuffed cabbage, don't overcook as they become too strong in flavor, only needs 5 minutes or so, depending upon size that you cut.  Should be crisp tender when done.  This is a cruciferous vegetable.

  
    Collard Greens - More nutritious than cabbage and common in Southern cooking where it is simmered with salt pork or a ham hock.  Best choices are small and firm.  If the stalks are too tough, remove.  After sautéing onions and garlic, then you can either sauté like Spinach or simmer them slowly (for 30 minutes) in broth or water until they become tender.  Season with a kick with spices like ginger, curry, or hot peppers.  Add a splash of vinegar.  Collards are absolutely delicious (and sweet) when cooked low and slow!  A cruciferous vegetable.  
         
    Kale is a super vegetable that can be juiced, added to salads raw, or cooked.  It comes in Red, Green and Lacinato, pictured here, also called Dinosaur Kale because of it's prehistoric look.  Many times red and green kale is used only as a garnish since it has curly leaves and can be quite decorative, but this vegetable deserves more attention than that.  Add to salads.  Steam, blanch, braise and sauté, stir fry, or add to soups or sauces.  Make creamed kale like creamed spinach but you'll need to blanch it first.  Or sauté with Red Peppers and Spinach in a warm salad.  If the stems are too tough, discard those.  Many serve this mixed with sautéed bacon and onions, or mix it with potatoes.  There is a Portuguese soup with sausage, Kale and Potatoes called Caldo Verde.   Very nutritious.  This is a cruciferous vegetable.
 		  
    Kohlrabi - "cabbage turnip" resembles a turnip with leaves.  Comes in white, green and purple colors so is a nice colorful addition to a meal.  It is mild, sweet and flavorful.  Like Beets, the root and the leaves can be eaten separately.  Steam the bulbs or sauté them with another green.  Eat the greens in salads or cook the leaves like Spinach only you'll need to cover and simmer for 7 minutes until tender.  This is a cruciferous vegetable.  
    Mizuna also called Japanese Mustard Green or Xiu Cai, is a nice green for salads because of it's pretty jagged edges (like Dandelion Greens but not as bitter) and is often found in bagged salads both Asian mix and mesclun mix.  Can also be quick sautéed or added at the end to soups.  
    Mustard Greens - adds a nice "bite" to your salad of other greens and a nice look too.  Can be slow cooked, or blanched to remove some of the bitterness and then sautéed,  or added to soups.  Most often cooked with ham or salt pork and/or a splash of vinegar.  This is a cruciferous vegetable.  
 

  Napa or Chinese Cabbage - mild and delicate, white to light green leaves resembling Romaine.  Add it to your stir fry or cook another way or use it to make an interesting slaw or salad.  Perfect for a Chinese Chicken Salad - add some orange slices, nuts and a light dressing.  This is a cruciferous vegetable.  
    Tatsoi is a delicious Asian green that is easy to prepare, just a minute sauté or delicious in a salad.  Found in Asian blend bagged salads.  
    Turnip Greens - having a definite bite, they should be simmered in broth for a long time to remove the bitterness.  Traditionally cooked with salt pork or ham hock for an hour but maybe cooking them with smoked turkey appeals to you more or, maybe,  healthy smothered Greens may be your thing.  You can also mix Turnip Greens with Collard and Mustard Greens and sauté with onions and bacon, then simmer in water for over an hour until tender; add splash of vinegar or hot sauce.  This is a cruciferous vegetable.  
    Watercress - pretty and flavorful.  Perfect addition to your salad with a peppery bite.  Can also be used in soups, sauces or stir fries.  This is a cruciferous vegetable.  

 

      Cruciferous Roots
       
    Radishes are great as a tasty snack with lovely contrasting color, sharp peppery flavor and crunchy texture.  Can be eaten raw, added to your salad, or served with cheese in a sandwich.  Try them by themselves with olive oil or serve with a beautiful gourmet salt.   The French eat them for breakfast with salt, bread and butter.   They can also be pickled.  Most people think of radishes only as raw in salads, but they are quite delicious and less of a bite when cooked.  Add to soups, roast, sauté as a side, or add to a stir-fry.  They also can be used to make nice decorations for your plate!

The greens can be eaten and are quite nutritious but are a little fuzzy so many just toss those.  Link here for more Radishes.
 

    Daikon Radish is popular in the Orient and in Macrobiotic cooking.  It is crisp and juicy in texture and the flavor is mild.  It is quite versatile and can be cooked, pickled, or used raw.  Traditional in Macrobiotic or Ayurvedic cuisine, the Daikon Radish is a cleansing vegetable that fortifies the liver and enhances digestion.  Daikon radishes are milder than other radishes and are great to add raw shredded on salads.  Cooking makes the radish bite even milder.  They can also be roasted, sauteed, added to stir-fries, grilled, steamed, baked, or added to soups.  Daikons are rich in Vitamin C, potassium, folate and magnesium.  Greens also contain calcium, iron, and beta-carotene and can be sauteed or added to soups or added to salads raw.
    Rutabagas are like overgrown turnips but are yellow inside while the Turnip is white.  They can be added to roasts, soups, stews.  They are delicious roasted as a side dish with other root vegetables.  Once roasted they have an al dente texture and are even sweeter.  Ours come without the waxy coating common to conventional rutabagas!
    Kohlrabi roots are a delicious addition to a slaw, salad.  Perfect on a crudités platter.  Simply peel and slice.  They are addictive with a slightly juicy, slightly tart, slightly bitter, and slightly sweet flavor.  Imagine a green apple meets a lovely radish.  Can also be roasted, added to stews, braised, steamed, or added to your stir fry.  Come in green and purple; green color is milder.  Greens are also nutritious.
    Turnips can be cut up to use in soups or stock or cut in chunks and roast at 425 for 40 minutes until tender and beginning to brown.  You can also steam them or boil them and then mash them like a potato.  They make a great mock mashed potatoes - just puree in the food processor with a little butter or milk or both, salt and pepper.  When roasted these become caramelized on the outside and smooth and creamy inside. 
     

Horseradish and Wasabi also are fierce cruciferous family members!  So indulge in a little heat with these two.

 

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