Broccoli. Cauliflower. Brussels sprouts. These are some of the vegetables that I didn’t like as a kid and tried to feed my dog when my mother wasn’t looking. As it turns out I became vegetarian in my twenties, I simply love them and cook them different ways everyday: fermented, roasted, blended raw, or sautéed are my favourite’s… the possibilities are endless, be creative.
Brassicas are a family of vegetables, known to for their disease-fighting substances. Like all veggies, they’re low in calories, fat, and sodium. They’re also a good source of fibre, and contain a variety of other essential vitamins and minerals. You may know them better as cruciferous vegetables, which they’re commonly called.
They also contain phytochemicals, which occur naturally in plants and have a variety of health benefits for our bodies. One of the best- known of these benefits in brassica is their apparent cancer-fighting properties. These vegetables contain glucosinolates, sulfur-containing phytochemicals and studies have shown that consumption of brassicas could reduce the risk for multiple types of cancer. Boiling these vegetables can reduce the compounds that give this healthy effect, but steaming, and stir frying don’t appear to do so.
Here are 10 brassica vegetables ideas you should regularly include in your diet.
Few vegetables are as maligned as Brussels sprouts, but have you had them roasted? Believe me: they caramelize and they’re delicious. Brussels sprouts also healthy, full of vitamin C and a source of fibre and potassium.
There are many varieties of cabbage and they can be eaten fermented, raw or cooked. This leafy vegetable has lots of fibre, along with several other essential vitamins and minerals.
I personally love fermented cabbage for the crunchy taste and the countless benefits it adds to boost and heal your immune system.
This hot superfood is a nutritional powerhouse, with high amounts of vitamins A and C. It also provides fibre, calcium, iron, vitamin B6, and magnesium, and has very few calories. Raw baby kale is a great addition to any salad, but you can also try this green lightly sautéed in a pasta dish.
These dark green veggies are popular in mediterranean cooking and are super nutritious. Collard greens are packed with fibre, vitamin A, vitamin C, and calcium.
Another root! Turnip is a great choice for soups and stews, either chopped or pureed. They’ll give your meals a jolt of vitamin C and fibre. You can also eat the vegetable’s greens, which is full of calcium.
Cauliflower has a reputation for being boring, but it’s actually a very versatile vegetable. Try it mashed or roasted to benefit from the potassium and vitamin C it contains.
If you hated broccoli as a kid, try as an adult. Broccoli or Sweet Baby Broccoli taste great in stir fries, miso soup and raw with hummus. It also provides your body with some vitamin C and vitamin B6. Please don’t overcook it!!!
If you have the chance to live nearby a good health food store, chances are you’ve been surprised by this turnip-looking thing (it’s also called German cabbage or turnip cabbage sometimes). Kohlrabi can be eaten raw or cooked, but again fermented would be my favorite way. This brassica contains fibre, potassium, and vitamin C.
You probably think of a yellow squeeze bottle when you hear the word ‘mustard,’ but mustard greens are a great vegetable to start adding to your salads. They give a spicy kick along with vitamin C and potassium. This is my least favorite to be honest, I usually sprinkle this green lightly in my salads, they have a strong flavour, not for everyone.
Look into Nutrial Recipes.