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The powerhouse family

nutrition

If you ask me if there is a type of food that one should make sure to eat every single day, I do not have to think twice to answer: cruciferous veggies. 

cruciferous veggies

This is the broccoli, kale and cauliflower family. Some other well-known members are cabbage, Brussels sprouts, arugula, collard greens and radish. Being high on antioxidants – vitamins A, C, E – cruciferous veggies are an important ally against free radicals, which means less inflammation in the body. This is a good enough reason to incorporate them regularly, but for me, the greatest feature of the cruciferous family is how they support the liver with its work of discarding toxins, heavy metals and excess hormones.

cabbage 

Here are some ideas on how to prepare these important veggies – including less known varieties such as bok choy and kolhrabi.

  1. Broccoli: roasted with garlic, sea salt and olive oil.
  2. Cauliflower: steamed and pureed, instead of mashed potatoes. Season with sea salt, fresh parsley, garlic and olive oil.
  3. Cabbage: ferment it to make probiotic rich sauerkraut.
  4. Brussels sprouts: pan roast it with miso.
  5. Collard greens: process it with some starch (cooked potatoes, sweet potatoes, chickpeas, lentils), season to your taste and make vegetable patties.
  6. Arugula: replace basil with arugula to make pesto sauce.
  7. Bok choy: stir-fry with onion, garlic, red pepper; top it with cashew nuts.
  8. Kale can be turned into chips for a healthy snack. Just massage it with olive oil, then add sea salt and garlic powder and roast it at 300 o F.
  9. Radish: process it together with unsalted butter and herbs such as dill. This is a favourite French to spread on freshly baked baguette.
  10. Kohlrabi: spiralize it, turning it into noodles. Just cook for few minutes and add your favourite sauce.

Watercress, rutabaga, mustard greens and horseradish are other members of this very special family. Now, it is your turn to share how you prepare your favourite cruciferous veggie!

By Fernanda Cano - Cycles of Life Nutrition



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