The mothers and grandmothers of the world have always told us to eat our broccoli. Science is now proving what our mothers and grandmothers intuitively have known for centuries. Broccoli, cauliflower, cabbage, kale, chard, collards, brussel sprouts, daikon root, kohlrabi, arugula, rapini, radish, wasabi and bok choy are all part of this wonderful family of vegetables called cruciferous.
Sulpuraphane, diindolymethane, selenium and Indole 3 carbinols (I3C) are all components of these amazing veggies that give them their anti cancer activity. Not only do these amazing properties help prevent cancer, they are also important for hormone health, detoxification and are supportive to our immune systems.
We should be aiming to get 1/2 -1 cup of these power house veggies most days. Now that doesn’t mean eating broccoli every single day. There are many members of this family so please don’t leave anyone out. Each of these vegetables contains their own unique health benefits. I always say that variety is key in any healthy diet, including your vegetables. So get experimenting and try new things!
Please note: Cruciferous veggies contain goitragens which may affect thyroid function in those with thyroid conditions. The cooking process destroys these goitragens making them inactive. Therefore if you have a thyroid condition, please enjoy these vegetables cooked!
The following are a few serving suggestions;
*= recipe below
Kale chips*
Sauté some shallots in olive oil over medium heat until softened. Add a mixture of cleaned and chopped kale, chard and/or collards. Cook for 3-5 minutes, until wilted. Option; add some fresh garlic and/or tamari
Add chopped bok choy to your favourite stirfry recipe
Daikon root can be grated onto your favourite salad
Use peppery arugula for your next salad instead of plain ol’ lettuce
Roast broccoli in a 350F oven (covered) for about ½ hour with some extra virgin olive oil
Brussel sprouts are amazing roasted!! Slice in ½, add a splash of olive oil and bake at 305F for 30-40 minutes
Chop kohlrabi and add it to a healthy stirfry
Make a creamy and delicious pureed cauliflower soup*
Broccoli Delight*
Lemon Kale Chips
1 bunch kale (prepared and washed)
2 tablespoons olive oil
½ lemon, freshly squeezed
¼ teaspoon sea salt
Preheat oven to 350°
Chop kale into ½ inch pieces
Place kale in a large bowl
With hands massage oil, lemon juice and salt into kale
Place kale on parchment lined baking sheet
Bake at 350° for 10-15 minutes until kale is dark green and crispy
Cool and serve
Broccoli (or Cabbage) Delight
A beautiful, colourful, flavourful salad from Caroline DuPont’s kitchen.
2 tbsp. apple cider vinegar
1 ½ tbsp olive oil
1 ½ tbsp flax oil
1 tbsp. Honey or agave syrup
1-2 tsp. sea salt
½ tsp. ground fennel
1 cups broccoli, finely chopped
1 cup cauliflower, chopped
¾ cup red cabbage, chopped
¼ cup red onion, finely chopped (or use a sweet Vidalia onion)
1 rib celery, finely sliced
1 carrot, finely chopped
½ cup fresh parsley, chopped
1 granny smith apple, cored and finely chopped
½ cup pecans or walnuts, chopped
Combine salad dressing ingredients (vinegar, oils, honey, salt, and fennel) in the bottom of a large salad bowl. Add vegetables, parsley, apple, currants, nuts, (cheese is optional) and toss to combine.
Creamy Cauliflower Soup
2 tbsp of olive oil or butter (or a combo)
2 garlic cloves, chopped
1 large onion, chopped
1 tsp of red pepper flakes (optional)
1 large sweet potato, peeled + chopped
1 head of cauliflower, chopped
5-6 cups of vegetable stock or water
Sea salt and pepper to taste
Heat the butter or olive oil on medium in a large pot, add garlic and sauté until translucent. Add garlic and sauté for another minute. Stir in sweet potato and seasonings. Saute for another minute or two.
Add broth and bring to a light boil. Then turn heat down and let simmer for about 20-30 minutes.
Blend in a blender or food processor until smooth. ENJOY!
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