CRUCIFEROUS VEGGIES!

Cruci…what? I know, sounds a little weird, but trust us! Cruciferous vegetables are just a name for foods from the Brassica genus of plants. These include the following:

• Broccoli
• Cauliflower
• Cabbage
• Brussels Sprouts
• Bok Choy
• Kale
• Arugula
• Watercress
• Collard Greens

Nutrient Rich

So like berries, this is more of a group of super foods than a single item. Their nutrients vary among the individual veggies, but in general, they are all similar in that they are very high in both soluble and insoluble fiber, vitamins & minerals, and most provide a decent amount of heart healthy omega-3 fatty acids. These vegetables are naturally anti-inflammatory due to their omega-3 content (a serving of broccoli contains 200mg!), and regular consumption can help to increase “good” cholesterol, also known as HDL.

Naturally Detoxifying

Cruciferous vegetables are naturally detoxifying. They are very high in glucosinolates, which are naturally occuring compounds that aid in the defense against foreign chemicals from the environment (air, water, etc) by supplying the class 1 and class 2 detoxification systems in the liver. Glucosinolates have also been found to aid in decreasing estrogen toxicity, which is an often overlooked but common problem in the US, where our diets, water, and even beauty products are either formulated or contaminated with estrogens.

Anti-cancer

With cooking and digestion, glucosinolates break down into smaller compounds such as sulforaphane, indole, isothiocyanate—all of which has been found to have and anti-cancer properties. Research studies have looked into how these compounds function in protecting the body against cancer. Findings show that these substances help protect cells from DNA damage, inactivate carcinogens, induce cancer cell death, and inhibit the proliferation and migration of tumor cells. They have also been found to have antiviral and antimicrobial properties. Cruciferous vegetables are essentially an anti-cancer powerhouse. A study published in the October 1996 Journal of the American Dietetic Association found that 70% of studies found a strong link between cruciferous vegetables and protection against cancer.

We love cruciferous veggies because they are available most of the year, are generally low-priced and affordable for anyone, and are very easy to prepare. To preserve their vitamin and mineral content as well as prevent the loss of some of those important anti-cancer compounds, you want to have these veggies raw, steamed, or roasted. Avoid boiling for a long period of time because this causes the water-soluble compounds to leach out of your food and into the water. So in order to get the health benefits, you would have to also drink the water it was cooked in—yuck!!

Here are a few recipes to try:

Maple Roasted Brussels Sprouts

Ingredients:

1 lb fresh Brussels sprouts, remove ends and cut sprouts in half

¼ cup extra virgin olive oil

Salt & pepper, to taste

½ cup chopped hazlenuts, toasted

2 Tbsp high quality grade A 100% maple syrup

Directions:

1. Preheat oven to 425 degrees

2. In a large bowl, toss Brussels sprouts in olive oil, salt & pepper

3. Transfer sprouts into a 13x9 glass baking dish. Place in oven. Roast for 20 minutes, stir, roast for an additional 15-20 minutes or until sprouts are lightly roasted brown. Top with toasted hazelnuts, drizzle with maple syrup, & stir. Return to oven for 1-2 minutes. Serve immediately.

Skinny Shrimp & Broccoli Pasta

Ingredients:

½ cup sun-dried tomatoes (not in oil)

½ cup boiling water

3 cups uncooked whole-wheat or brown rice penne

1 ½cups chopped broccoli

1 clove garlic, minced

1 lb large wild-caught shrimp, peeled and deveined

½ cup low-sodium chicken broth

½ cup (4 oz) reduced fat cream cheese

½teaspoon dried basil

¼ cup (1 oz) fresh grated Parmesan cheese

2 tsp fresh lemon juice

1. Place tomatoes and boiling water in a bowl to rehydrate. Cover and let stand 30 minutes or until plumped and tender; drain and chop.

2. While tomatoes steep, cook pasta according to package directions. Drain.

3. Steam broccoli, covered, 4 minutes or until tender-crisp. Set aside.

4. Heat a large nonstick skillet over medium-high heat. Spray with cooking spray. Add garlic; sauté 30 seconds. Add shrimp; cook 4 minutes. Add broth & cream cheese, stirring to combine; bring to a boil. Reduce heat, and simmer 2 minutes.

5. Add tomatoes, broccoli, and basil; stir well. Cook 2 minutes or until thoroughly heated, stirring frequently.

6. Remove from heat. Stir in pasta, Parmesan cheese, and juice. Serve immediately.