Recipes

Highlight on disease-fighting cruciferous vegetables

March 8, 2020

Brussel Sprouts It seems like every kid is predisposed to hating brussel sprouts but personally, I loved them growing up, which probably had something due to the fact they were covered in butter. This week I am featuring brussel sprouts because they are truly a powerhouse cruciferous vegetable! They help with inflammation, provide antioxidant support […]

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Highlight on disease fighting cruciferous vegetables


Brussel Sprouts

It seems like every kid is predisposed to hating brussel sprouts but personally, I loved them growing up, which probably had something due to the fact they were covered in butter.

This week I am featuring brussel sprouts because they are truly a powerhouse cruciferous vegetable! They help with inflammation, provide antioxidant support and support detoxification and heart health, and also cancer prevention among other benefits.

They are also super high in key nutrients like:

  • -Vitamin K and C which actually exceed the daily recommended intake for just one cup
  • -Folate
  • -B6
  • -Manganese
  • -Choline
  • -Copper
  • -B1
  • -and more
  • -They are also high in fibre

How should you cook them?

There are a few cooking methods you can follow depending on the type of dish you are making. Here are some ideas:

-Bake in the oven with olive oil and seasoning

-Shred then bake or pan fry to get them nice and crispy

-Boil or steam however steaming in better in terms of keeping nutrients intact

-Sauté with other vegetables

Broccoli

Broccoli definitely doesn’t get enough credit. This cruciferous vegetable is low on the glycemic index, and contains high levels of vitamin K, vitamin C, chromium, folate, pantothenic acid, fibre, vitamin B6 and many more nutrients.

Studies have shown that broccoli is an anti-inflammatory food because of its sources of phytonutrients, its high in antioxidants, it aids in detoxification, it supports digestive and heart health and has been linked to cancer prevention.

Now many people don’t mind broccoli palatable but there are many ways you can enjoy it! 

-use the stem in juicing or smoothies. It is actually sweet and provides a nice flavour

-shave off the top and sprinkle it in pastas or other dishes

-add pieces to your next stir fry

-bake them in the oven and let them get crispy and perhaps add a vegan cheese sauce 

-steam them to help keep nutrients intact

-eat it raw with hummus 

Cauliflower

Cauliflower is a great versatile vegetable. No more boiled or steamed cauliflower for dinner. There are now fun and delicious recipes where you can use it as a rice substitute or even as a pizza crust! 

This cruciferous vegetable contains high levels of:

-vitamin C

-vitamin K

-folate

-vitamin B6

and many more important nutrients and carotenoids

Eating cauliflower has been linked to supporting digestion, eye, hormone, heart, brain and immune health while also decreasing inflammation.

How should you prepare it? Research recipes such as:

-cauliflower steak

-cauliflower tacos (check out my recipe below)

-cauliflower pizza crust

-bake/roasted cauliflower 

-cauliflower rice

And its available in Ontario from June to November!

Whole Roasted Cauliflower 

You might be thinking – why the heck is Nicole roasting a whole cauliflower? Well because its simple. delicious and looks kind of cool! 

Ingredients:

  • 1/4 cup olive oil
  • 1/2 cup tahini
  • 2 tbsp honey dijon mustard
  • 1 tbsp dried oregano
  • 2 cloves garlic, minced
  • 1 tsp onion powder
  • 1/4 cup balsamic vinegar
  • 1 tsp dried thyme 
  • 1 head of cauliflower

Directions:

  1. Preheat oven to 400F
  2. Combine all ingredients in a bowl expect cauliflower
  3. Place cauliflower on a baking sheet and add mixture 
  4. Cover well
  5. Bake for 30-40 minutes until golden brown and cauliflower softened 

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i'm nic!

Registered Holistic Nutritionist, Owner of Simply Nic and 1:1 Digital health coach with a passion for all things intuitive nutrition and wellness!

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