The Importance of Nutrition and Your Body
My Top 5 Cruciferous Vegetables to Try
On a recent weekend road trip with girlfriends to Nashville, TN during the peak of fall, we lucked upon a Saturday farmer’s market and all the bounty the season brings. It was a beautiful clear day for strolling and enjoying all the market vendors had to offer—fresh seasonal fruits and vegetables, hand-crafted goods and colorful flowers.
We found pumpkins, carrots, butternut squash, cabbage, and lots of other wonderful cruciferous vegetables available from local farmers. Cruciferous vegetables are rich in vitamins and minerals such as folate, Vitamins K, A, and C associated with lower rates of chronic diseases including cancer and heart disease. They are also low in calories and have lots of fiber making you feel fuller longer which is great for weight loss. These veggies help boost your immune system and improve your energy levels. So many incredible benefits!!
The National Cancer Institute has a helpful overview of cruciferous vegetables and cancer prevention, though the research is still evolving
Food is Medicine
As you know, I truly believe food is medicine. It is the most important factor for your health and the most powerful tool you have for vitality. Food can help prevent and manage some of our most common chronic diseases by reducing inflammation and supporting a healthy gut. Food is fuel but remember it must be good fuel. Ever filled your car with bad fuel? It doesn’t run well. Same for our bodies. Good, whole food gives us energy and makes our body move and function at its best.
For more on building a healthy plate, see Fuel Your Future.
Here’s a list of my top 5 cruciferous vegetables to try:
- 1
Broccoli
- 2
Brussels Sprouts
- 3
Cauliflower
- 4
Cabbage
- 5
Kale
How to Cook Cruciferous Vegetables (Without Boiling)
So, what’s the best way to prepare and eat these great veggies? Not boiling them! Boiling destroys some of the benefits. My favorite cooking method depends on the vegetable. Steamed broccoli is so eas, I recommend a Sistema Microwave Steamer. It’s so quick and you can cook as much or as little as you want. It just takes 3 or 4 minutes in the microwave. For Brussels sprouts or cauliflower, I love to chop them into bite size pieces, sprinkle them with olive oil, a little salt and pepper and roast at 400F for about 20 min. Cabbage and kale can be shredded and made into a salad. I like to add a little sweetness like dried cranberries or chopped apples, as well as a little crunch, like slivered almonds or pumpkin seeds. Just give them a try. Adding a half cup to your meals is a great place to start. Your body will high 5 you!