Delicious Cruciferous Recipes
Winter: Cruciferous Vegetable Season
It’s winter which means every restaurant has a dish showcasing Brussels sprouts in some way or another. While we get an overload of these little guys, these mini cabbages are actually part of a huge family of cruciferous vegetables known for their expansive health benefits ranging from cancer risk reduction to cardiovascular disease.
“A review of research published in the October 1996 issue of the Journal of the American Dietetic Association showed that 70% or more of the studies found a link between cruciferous vegetables and protection against cancer. Lab studies show that one of the phytochemicals found in cruciferous vegetables - sulforaphane - can stimulate enzymes in the body that detoxify carcinogens before they damage cells. Through different mechanisms, two other compounds found in cruciferous vegetables -- indole 3-carbinol and crambene -- are also suspected of activating detoxification enzymes. Further, research suggests there is some important synergy between the various compounds in cruciferous vegetables. For instance, crambene is more active when combined with indole 3-carbinol.” (WebMD) Isn’t nature amazing - combining compounds that have synergistic effects? Gaaah… I love it!
Vegetables in this family include arugula, bok choi, cabbage, cauliflower, diakon, horseradish, kale, kohlrabi, mustard greens, rutabaga, radish, turnips and watercress. I hope some of the recipes below intrigue you to try cruciferous in tantalizing ways!
Cauliflower With Pumpkin Seeds, Brown Butter, and Lime Oh, is it winter? I couldn’t tell with the fresh pop of lime and cilantro in this recipe!
Radish Salad Radishes aren’t just salad decoration. Try this lettuce-free salad that showcases the humble radish.
Kielbasa-Cabbage Stir-Fry Here’s a unique winter version of a stir fry. I’d definitely make this again!
Roast Sausage and Fennel with Orange Fennel is actually in the carrot family. BUT, I’m not much of a fan of fennel, so I swapped it out for shredded Brussels sprouts and it was delicious!
Cauliflower Chicken Nachos Get a huge dose of veggie goodness in this recipe.
Arugula, Grape, and Almond Salad with Saba Vinaigrette I love arugula and it’s peppery bite. It’s super diverse - it’s bakes well in frittatas and is delicate enough for salads (kale salads can be too tough for my liking). If you end up having extras, you can easily incorporate it in other recipes, even if it’s simply tossed in olive oil and a pinch of salt for a side salad.
Crispy Roasted Broccoli with Tahini Sauce Okay, this one I haven’t tried, but came across it with it’s fantastic reviews. I’ll give this one a go next week. :)