Recipes to Increase Your Cruciferous Vegetables

Posted On Mar 9, 2015 By Erin Kuh, MBA, RD

Recipes to Increase Your Cruciferous Vegetables

Broccoli, cauliflower, cabbage, and now kale, are the most popular and most consumed cruciferous vegetables. There are a variety of other vegetables in this nutrition powerhouse family though, including: bok choy, Brussel sprouts, radishes, turnips, and collard greens.

Calorie-for-calorie, cruciferous vegetables are some of the most nutrient-rich foods you can eat, containing high amounts of Vitamins A, C, and K, as well as fiber. These vitamins help reduce inflammation, reduce the risk of certain types of cancer (along with an overall healthy diet), and help with Phase 2 of our liver’s detoxification process.

These vegetables are also much higher in protein and the omega-3 fatty acid in the form of ALA than other vegetables.

If you’re tired of steamed broccoli and cauliflower though, or need a healthier alternative to cheesy broccoli and creamy cauliflower dishes, there are alternatives. Try these tasty recipes below to reap the rewards of more cruciferous vegetables, in both raw and cooked form, in your diet.

Broccoli Salad (Makes 4 servings)

Ingredients:

  • 2 small heads of broccoli or 1 lb of broccoli florets
  • 1/2 cup plain non-fat Greek yogurt
  • 1/4 cup mayo (olive-oil based)
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon sugar
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 3 tablespoons minced purple or white onion
  • 1/3 cup dried cranberries
  • 1/2 cup sunflower seeds or slivered almonds

Directions:

  1. Wash and cut broccoli into small bite-sized florets. Put broccoli in large mixing bowl.
  2. In a small bowl, mix yogurt, mayo, vinegar, sugar, salt and pepper. Add to broccoli along with onions and mix.
  3. Add cranberries and toasted almonds. Mix and refrigerate until ready to serve. Leftovers also keep well for several days in refrigerator.

Roasted Parmesan Cauliflower (Makes 4 servings)

Ingredients:

  • 1 head cauliflower
  • 1 sliced medium onion
  • 4 garlic cloves, peeled
  • 2 tablespoons lemon juice
  • 3 tablespoons olive oil
  • Salt and pepper, to taste
  • 1/2 cup grated Parmesan

Directions:

  1. Preheat oven to 425°F.
  2. Cut cauliflower into florets; toss on a large rimmed baking sheet or glass casserole dish with onion , garlic cloves, lemon juice and olive oil; season with salt and pepper.
  3. Roast, tossing occasionally, until almost tender, 35-40 minutes.
  4. Sprinkle with 1/2 cup grated Parmesan, toss to combine, and roast until cauliflower is tender, 10-12 minutes longer or until cheese is just browned.

Do you have any recipes for cruciferous vegetables that you love? Share them with us in the comments below.