Eat cabbage family vegetables several times a week

Eat cabbage family (cruciferous) vegetables several times a week

I know you just got through hearing about the importance of fruits and vegetables. But this food step is about one specific group of very powerful vegetables the cabbage family vegetables. Study after study suggests that eating cabbage family (cruciferous) vegetables can lower the risk of developing colon cancer.

Cruciferous vegetables contribute known antioxidants such as vitamin C (which defend the body against compounds that can promote the growth of cancerous tumors), fiber, and powerful phytochemicals like indoles and sulforaphane. All of these things make cruciferous vegetables helpful.

What about phytochemicals?

Sulforaphane (found in large amounts in broccoli) appears to trigger production of special enzymes in the body’s cells that help rid the body of cancer-causing agents. Johns Hopkins scientist Paul Talalay, M.D. suggests that sulforaphane blocks tumor formation in animals and presumably in humans.

The cabbage (cruciferous) family vegetables

Obviously the cabbage family includes cabbage and the nutritionally infamous broccoli, but what are the less common vegetables in this potentially protective family?

Brussels sprouts.
Cauliflower.
Cabbage.
Broccoli.
Mustard greens.
Kale.
Kohlrabi.

Tips to take home:

Raw broccoli and cauliflower florets might appeal to people who don’t care for them cooked. Serve raw florets with vinaigrette (made with canola or olive oil) or ranch dip (reduced fat if desired).
Raw shredded cabbage works great as an alternative to lettuce for some summer salad recipes (such as Chinese chicken salad or ramen noodle salad) and other recipes such as fish tacos.
Add bite-sized broccoli and cauliflower florets to green salads whenever possible to boost the nutrients and get in a serving of cabbage family vegetables fairly unnoticeably.
Have frozen assorted vegetable bags featuring broccoli and/or cauliflower on hand in your freezer. On busy nights, just pop some in the microwave.
If you are having pasta, microwave some broccoli or cauliflower just until tender, then add them into your pasta and sauce. You’ll barely notice them. This is an easy way to work in your cabbage family veggies. This even works great with macaroni and cheese!
Add kale, kohlrabi, or cabbage to your favorite stir-fry recipes, perhaps instead of bok choy.
Add any of the cabbage family vegetables to soups and stews when appropriate.
Add any of the cabbage family vegetables to your favorite casserole recipes when appropriate.
I haven’t had much luck with frozen brussels sprouts tasting great, so you might want to make a point of enjoying them when they are in season.
To cut corners, buy pre-washed, pre-shredded bags of cabbage for all your coleslaw, stir-fry, and dinner salad needs.

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