cruciferous vegetables


Cruciferous vegetables are vegetables of the family Brassicaceae (also called Cruciferae) with many genera, species, and cultivars being raised for food production such as cauliflower, cabbage, kale, garden cress, bok choy, broccoli, Brussels sprouts, mustard plant and similar green leaf vegetables. The family takes its alternative name (Cruciferae, New Latin for “cross-bearing”) from the shape of their flowers, whose four petals resemble a cross.

First, fruits and vegetables have lots of fibre and are full of nutrients like essential minerals and vitamins that may help your body improve metabolism and subsequently burn body fat.

They are packed with rich vitamins and minerals such as folate and vitamin K. Dark green cruciferous veggies also are a source of vitamins A and C and contain phytonutrients — plant-based compounds that may help to lower inflammation and reduce the risk of developing cancer.

Due to Cruciferous vegetables being rich in fibre and low in calories, this combination will help you feel full and satisfied without overeating.  Adding these to your meals will aid in living a long healthy life and help you become a mean, lean, fat burning machine!

I am one for eating the rainbow of vegetables and in every meal, half of my plate is made up of vegetables in different colours. I always have cruciferous vegetables and combine them with a salad mix of leafy green vegetables, capsicums, cucumber etc.

The beauty of cruciferous veggies is that you can also steam up a big bunch of them and keep them in an air-tight container for a couple of day’s and add them to your meals.

Now, I know what you are thinking… Blah! Boring! Cabbage, Brussel sprouts…really!!

Don’t worry, the key here is to spice it up. Using seasonings like, garlic, chilli, paprika, cumin, oregano, basil, olive oil, or lemon can bring out the flavour of your vegetables.

Here are a couple of ways to spice up cruciferous veggies:

  1. Blanch Cauliflower, broccoli and carrots making sure they aren’t soggy. Add chopped almonds to a fry pan and toast until golden brown. Making a lovely dressing of vinegar, lemon, cumin, salt, pepper and flaxseed oil. Add the dressing and almonds to the vegetables.
  2. Saute garlic and onion in a pan, add Brussel sprouts (I like to chop them in half), add bacon (if you wish) and season with some pepper, chilli and a pinch of salt (optional).
  3. Roasted Cauliflower – combine paprika, turmeric, pepper, cinnamon (1/4 tsp of each) Optional: Add cayenne if you like it hot and spicy. Spray cauliflower florets lightly, sprinkle the spice mix and roast in the oven for 25-30mins on 200 degrees.
  4. Cauliflower fried rice and add your favourite veggies and protein to it.

What other great ideas do you have to spice up Cruciferous Vegetables?

Please share your ideas, I’d love to try the recipes out!

Get Healthier and Fitter this 2023!

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