Cruciferous vegetables are some of the healthiest vegetables that you can eat. In my opinion, they are also some of the most delicious! I eat them almost every day in some form. I love to write about the healing powers of food and that is why I decided to do a cruciferous vegetable recipe round-up. I want to make it as easy as possible to make and eat these wonderful foods.
I dont care if you are the president…
‘I’m President of the United States, and I’m Not Going to Eat Any More Broccoli’ – George Bush
…now you have no excuses not to eat them!
What are cruciferous vegetables?
Arugula
Bok choy
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Chinese cabbage
Collard greens
Daikon radish
Horseradish
Kale
Kohlrabi
Land cress
Mustard greens
Radish
Rutabaga
Shepherd’s purse
Turnip
Watercress
In terms of conventional nutrients (vitamins, minerals, proteins, carbs, and fats), we cannot find another vegetable group that is as high in vitamin A carotenoids, vitamin C, folic acid, and fiber as the cruciferous vegetables. As a group, the cruciferous vegetables are simply superstars in these conventional nutrient areas. (source)
Health benefits of eating cruciferous vegetables:
One of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting cancer!
They reduce oxidative damage to the body caused by stress
They give you increased detoxification abilities due to the sulfur component actually enhancing our livers detoxification abilities
The high levels of Vitamin A are great for the health of your skin and vision
The high levels of Vitamin C help keep the immune system in good working order
They help the body fight free radical damage
Just look at this nutritional profile!: (source)
Nutrient
Broccoli
Brussels sprouts
Cabbage
Collard greens
Kale
(chopped & steamed)
(boiled)
(shredded & boiled)
(chopped & boiled)
(chopped & boiled)
Vitamin A (IU)
5178
1840
600
12,008
26,455
Vitamin B1 (mg)
0.20
0.28
0.27
0.16
0.19
Vitamin B2 (mg)
0.41
0.20
0.24
0.40
0.25
Vitamin B3 (mg)
2.13
1.56
1.27
2.20
1.51
Vitamin B5 (mg)
1.8
0.64
0.64
0.83
0.17
Vitamin B6 (mg)
0.50
0.46
0.52
0.48
0.50
Folic acid (mcg)
213
154
91
357
48
Vitamin C (mg)
279
159
91
70
147
Vitamin E (mg)
1.70
2.18
0.70
3.37
2.58
Vitamin K(mcg)
351
359
221
1422
2921
Iron (mg)
3.1
3.1
0.79
1.76
3.22
Magnesium (mg)
88
51
36
65
64
Manganese (mg)
0.77
0.57
0.55
2.16
1.49
Phosphorous (mg)
234
143
68
100
100
Potassium (mg)
1146
810
439
998
815
Zinc (mg)
1.41
0.51
0.42
1.62
0.72
Protein (g)
10.6
6.5
4.6
9.5
6.8
Fiber (g)
10.6
6.7
10.5
10.7
7.15
Omega-3 fatty acids (g)
0.45
0.43
0.52
0.36
0.36
and now for the recipes….
But first, before you dive it…make sure you have these handy tools to make these recipes even easier!:
My favorite steamer
My bamboo steamer
Stainless colander
My favorite stir fry tool
Broccoli
Braised Broccoli with Orange and Parmesan Recipe by 101 Cookbooks
Roasted Broccoli & Bacon Recipe by Nom Nom Paleo
Asian Ground Beef, Mushroom, and Broccoli Slaw Lettuce Cups by Nom Nom Paleo
Broccoli-Basil Mac and Cheese Recipe (using gluten-free pasta, of course) by 101 Cookbooks
Broccoli Fritters
by Paleo OMG
Chilled broccoli soup by Sassy Radish
Beef & Broccoli Stir Fry by Wellness Mama
Curry Broccoli Fritters by Empowered Sustenance
Cream of Broccoli Soup by Granny’s Vittles
Broccoli Bites by Food Renegade
Sautéed Broccoli Greens by The Food Lover’s Kitchen
Paleo Broccoli Salad by Health Bent
Curried Cream of Broccoli Soup by Nom Nom Paleo
Broccoli Cheese Casserole by Simply Recipes
Garlic Marinated Broccoli with Olives and Red Pepper by Mark’s Daily Apple
Fiesta Broccoli Dip by Kath Eats Real Food
Kid-Friendly Broccoli Cheese Bites by Our Nourishing Roots
Broccoli Cole Slaw by Wellness Mama
Grilled Cheese and Broccoli Sandwich by Food Renegade
Spiced Roasted Broccoli (From the Freezer!) by Empowered Sustenance
Broccoli-Banana Muffins (with chocolate chips) by The Paleo Mom
Broccoli Grape Slaw – Veggies Your Kids Will Actually Eat by The Mommypotamus
Chicken Broccoli Casserole by Wellness Mama
Better than Take-Out Beef and Broccoli by Mark’s Daily Apple
Cauliflower
Best Make Ahead Side: Garlic Cauliflower “Mashed Potatoes” by Nom Nom Paleo
Roasted Cauliflower by Simply Recipes
Pizzeria Delfina’s Spicy Cauliflower by Nom Nom Paleo
Cauliflower, Carrot, and Parsnip Puree by Nom Nom Paleo
Quinoa Cauliflower Patties by Sprouted Kitchen
Primal Cauliflower Casserole by Paleo OMG
Simple Creamy Cauliflower and Artichoke Soup
by Paleo OMG
Cauliflower Wraps (SCD, GAPS, Paleo) by Empowered Sustenance
Cauliflower Tater Tots by I Breath I’m Hungry
Slow Cooker Mexican Cauliflower Rice (no ricing required) by Paleo Pot
Cauliflower Alfredo Sauce by Food Wishes
Cauliflower Hummus by Our Fifth House
Cauliflower Pizza Crust by Real Food RN (Hey, that’s me!)]
Golden Cauliflower Soup by The Clothes Make the Girl
Cauliflower Biscuits by Delighted Momma
Asian Cauliflower Fried Rice by Nom Nom Paleo
Cauliflower “Couscous” by Simply Recipes
Caramelized Cauliflower Soup by Sprouted Kitchen
Cauliflower Paella by Wellness Mama
Primal, Gaps, and Low Carb Cauliflower Mac and Cheese by Grass Fed Girl
Cauliflower Soup with Gorgonzola by 101 Cookbooks
Roasted Cauliflower and Red Pepper Soup by Fresh Bites Daily
Roasted Nacho Cauliflower by Health Starts in the Kitchen
Cauliflower Stuffed Peppers by Food Lover’s Writing
Cauliflower Leek Soup by Good Girl Gone Green
Cauliflower Dumplings with Creamy Chicken Soup by Paleo Parent’s
Shepherd’s Pie with Cauliflower Crust by Holistic Squid
Lemon Parsley Cauliflower “Rice” by The Paleo Mom
Cabbage
Red Cabbage Slaw with Tangy Carrot Ginger Dressing by Nom Nom Paleo
Blanched Cabbage with Butter and Caraway by Simply Recipes
Grain-Free Cabbage Pizza Skillet by Food Renegade
Corned Beef & Cabbage by Wellness Mama
Stir Fried Napa Cabbage with Mushrooms and Bacon by Nom Nom Paleo
Sautéed Red Cabbage with Onions, Garlic, and Anchovy by Nom Nom Paleo
Beer Braised Cabbage by Kath Eats Real Food
Unrolled Cabbage Casserole by Health Bent
Roasted Cabbage Slices by Wellness Mama
Cider-braised Cabbage and Apples by Nourished Kitchen
Healing Quinoa Cabbage Soup by The Whole Life Nutrition Kitchen
Red cabbage paleo coleslaw by The Real Food Guide
Sausage N’ Cabbage “Noodles” with Fried Apples by Everyday Paleo
Braised Red Cabbage with Chestnuts by Simply Recipes
Fermented Cabbage Juice by Real Food Forager
Paleo Tacos with Purple Cabbage Slaw by Everyday Paleo
Apple-Carrot (& cabbage) Coleslaw by The Nourishing Home
Napa Cabbage Salad by Food Loves Writing
Crockpot Braised Cabbage by Divine Health From the Inside Out
Fermenting cabbage into sauerkraut by Actual Organics
Pork Stuffed Cabbage Rolls by Simply Recipes
Asian Cabbage Salad by The Nourishing Gourmet
Killer Cabbage Juice by So Let’s Hang Out
Bacon-Braised Cabbage by The Paleo Mom
Cabbage Rolls – Reuben Style by Primally Inspired
Slow-Cooked Cabbage, Tomatoes and Meatballs by Mark’s Daily Apple
Russian cabbage soup by Sassy Radish
Crispy Sweet Potato Chips & Sautéed Cabbage by Ditch the Wheat
Bok choy
Recipe: Miso-glazed Bok Choy by Nourished Kitchen
Red Curry with Turkey, Sweet Potato, and Baby Bok Choy by Healthy Green Kitchen
Baby Bok Choy with Sherry and Prosciutto by Simply Recipes
Baby Bok Choy with Ginger and Scallion by Real Food Forager
Steamed Pumpkin and Baby Bok Choy with Ginger Sesame Sauce by Gourmande in the Kitchen
Coconut Bok Choy Smoothie by Good Girl Gone Green
Spicy Shrimp with Bok Choy by Oh Lardy!
Korean BBQ slow cooker short ribs & oxtail with Bok Choy and Rice by Homemade Mommy
Raw Kale and Bok Choy Slaw by Small Footprint Family
Nutrient Dense ‘Nonton’ Soup by Holistic Squid
Vegetable Stir Fry by Paleo Fondu
PlaNeung Manao by Paleo Parent’s
Asian Chicken Salad by The Whole Life Nutrition Kitchen
Brussel Sprouts
Bacon, onion & brussel slaw by Real Food RN (Another one of my favorite’s that we make every week!)
How to Roast Brussel Sprouts by Real Food RN
Roasted Brussels Sprouts and Bacon by Nom Nom Paleo
Brussels Sprouts Chips by Nom Nom Paleo
Golden-Crusted Brussels Sprouts Recipe by 101 Cookbooks
Roasted Brussels Sprouts and Bacon by Food Renegade
Hoisin Glazed Brussels Sprouts by Simply Recipes
Hashed Brussels Sprouts with Lemon by Simply Recipes
Holiday Brussels Sprouts and Garlic Roasted Sweet Potatoes by Everyday Paleo
Warm Brussels Sprouts Slaw with Asian Citrus Dressing by Nom Nom Paleo
Crispy Brussels Sprouts by The Clothes Make the Girl
Golden Roasted Brussel Sprouts With Sausage & Garlic by Italian Food Forever
Lemon Garlic Brussels Sprouts with Balsamic Glaze by Healy Real Food Vegetarian
Shredded Brussels Sprouts Salad with Toasted Walnuts and Dates by Food Loves Writing
Roasted Brussels Sprouts with Pears & Thyme by Nourishing Days
Roasted Brussel Sprouts with Cranberry Brown Butter Sauce by Oh Lardy!
Brussels Sprout and Sweet Potato Hash by The Organic Kitchen
Roasted Brussel Sprouts with Honey and Currants by Homemade Mommy
Bacon & Cranberry Roasted Brussels Sprouts With Honey Dijon Dressing by So Let’s Hang Out
Brine Pickled Brussels Sprouts by Pickle Me too
Roasted Rosemary Brussels and Rutabaga
by Paleo OMG
Kale:
Pressure Cooker Braised Kale and Carrots by Nom Nom Paleo
Massage Your Kale Salad by Real Food RN (hey, another one of my recipes!)
Kale Chips by Kath Eats Real Food
Quick and Simple Stir-Fried Kale and Bacon by Nom Nom Paleo
Scrambled Eggs with Kale and Mozzarella by Simply Recipes
Kale Banana-Berry Smoothie by Tasty Yummies
Nutty Vanilla Sweet Potato and Kale Soup by Kath Eats Real Food
Wilted Organic Kale & Bacon by Whole Lifestyle Nutrition
Pizza Kale Chips by Food Lovers Kitchen
Oven-Braised Beef Stew with Carrot, Parsnip, and Lacinato Kale by Nom Nom Paleo
Taco Bowl with Crispy Kale Chips by Mark’s Daily Apple
Chicken Stew with Butternut Squash and Kale by Deliciously Organic
Creamed Kale (Dairy-Free) by The Whole Life Nutrition Kitchen
Lemon Kale Salad with Seared Salmon by Sprouted Kitchen
Garlicky Greens by 101 Cookbooks
Kale, Mushroom, and Sausage Stuffing by Live Simply
Curry Kale Chips by Tasty Yummies
Sweet & Salty Kale Chips by Food Renegade
Blanched Kale Salad with Pomegranate and Green Apple Dressing by The Whole Life Nutrition Kitchen
Cinnamon Sugar Kale Chips by Healthy Green Kitchen
Sprouted Quinoa with Garlicky Kale, Tomatoes and Toasted Pine Nuts by Tasty Yummies
Nacho Kale Chips by Health Starts in the Kitchen
Kale, Spinach & Artichoke Dip With Greek Yogurt by So Let’s Hang Out
Kale and white bean soup by Sassy Radish
Spiced Kale Scramble by Healy Real Food Vegetarian
The Organic Kitchen Spinach and Kale Quiche with Four Crust Options by The Organic Kitchen
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This post is part of: Thank Goodness it’s Monday
The Ultimate Cruciferous Vegetables Recipe Round-up is a post from: Real Food RN
The post The Ultimate Cruciferous Vegetables Recipe Round-up appeared first on Real Food RN.