The Super-Veggies: Cruciferous Vegetables
Cruciferous vegetables have it all: vitamins, fiber, and disease-fighting phytochemicals. Here's how to get more of them.
Tips for Enjoying Cruciferous Vegetables
To maximize taste and nutrition, here are some tips for buying and cooking
- Don’t overcook cruciferous vegetables. They can produce a strong sulfur
odor and become unappealing.
- You can buy several types of cruciferous vegetables ready-to-go in the
frozen or fresh packaged sections of your supermarket, including broccoli,
cauliflower, and Brussels sprouts.
- No raw veggie platter is complete without dark green broccoli or snowy
white cauliflower florets.
- Add raw broccoli or cauliflower florets to your green salad to give the
nutrients a big boost.
- Add chopped cruciferous veggies to soups, stews, and casseroles.
- When buying fresh broccoli, look for firm florets with a purple, dark
green, or bluish hue on the top. They're likely to contain more beta-carotene
and vitamin C than florets with lighter green tops. If it has yellow in it or
is limp and bendable, the broccoli is old -- don’t buy it.
Cruciferous Vegetable Recipes
Here are two simple side dish recipes featuring cruciferous vegetables.
Brussels Sprouts Sautéed with Pecans and Shallots
WebMD Weight Loss Clinic members: Journal as 1 cup "vegetables with 1
I kept it light by using just a little canola oil, plus crisp turkey bacon
to make the little crumbles that top off this dish. I love that this dish is
easy to throw together, but looks elegant on a holiday or celebration
8 cups Brussels sprout halves (trim off end of each sprout and cut in
4 strips Louis Rich turkey bacon (or similar)
1 tablespoon canola oil
1 cup sliced shallots
1 teaspoon minced garlic
3/4 cup pecan pieces, lightly toasted in a nonstick frying pan
2 teaspoons brown sugar
- Micro-steam the Brussels sprouts with a couple tablespoons of water until
just barely tender (about 6 minutes, depending on your microwave). Watch
carefully so they don’t overcook. Drain any excess water.
- Meanwhile, cook the turkey bacon strips over medium-high heat in a large
nonstick frying pan coated with canola cooking spray, flipping them often,
until crisp. Let cool on a paper towel, and then break them into small
- Add the canola oil to the same pan and heat over a medium-high flame. Add
the shallots and saute, stirring frequently, for a couple of minutes. Add the
minced garlic and saute another minute or two or until the shallots are golden.
Stir in the Brussels sprout halves and saute a couple of minutes, stirring
occasionally, to char part of the sprouts.
- Sprinkle pecans and brown sugar over the top and stir to blend. Reduce heat
to medium-low and continue to cook and stir for another minute. Add salt and
pepper to taste, if desired. Spoon the mixture into a serving bowl and sprinkle
turkey bacon bits over the top.