10 Ways to Eat More Cruciferous Vegetables
10 Ways to Eat More Cruciferous Vegetables
Cruciferous vegetables are a large category of vegetables that includes broccoli, Brussels sprouts, cabbage, cauliflower, arugula, bok choy, collard greens, kale, kohlrabi and radishes. Cruciferous vegetables not only benefit our health, but they also bring delicious flavors and textures to our plates. Here are 10 ways we can eat more cruciferous vegetables:
Make cruciferous vegetables taste delicious. If your health goal is to eat more vegetables, prepare meals with bold flavors including spices, herbs and alliums. Listen to our webinar on how to make vegetables taste better.
Keep vegetables stocked at home. A key element of any health behavior change is evaluating your food environment. Buy frozen broccoli and cauliflower to prepare an easy side dish at any time.
Use all parts of the cruciferous vegetable. Did you know that you can eat broccoli and cauliflower stalks? Slice them into thin coins to roast along with florets.
Incorporate cruciferous vegetables onto a snack plate. Serve steamed or raw broccoli and cauliflower plus radishes with dips and spreads.
Serve a side salad or slaw with arugula, kale, cabbage or Brussels sprouts. Using a mandolin, thinly shave raw Brussels sprouts and pair with lemon, olive oil, toasted pine nuts and cheese.
Make a pesto with arugula or kale. Toss pesto with whole wheat pasta or spread it on simple proteins such as chicken, fish or Crispy Baked Tofu.
Prepare cruciferous vegetables using different methods. Steamed, sautéed and roasted vegetables all taste different. Vary the method of preparation to keep your taste buds interested.
Blend cruciferous vegetables into a soup. Broccoli and cauliflower are a great base for blended soups. Use soaked cashews as a vegan alternative to milk in a creamy soup. Add nutritional yeast for a cheesy flavor.
Add cruciferous vegetables to mixed dishes. Cabbage and bok choy both taste delicious in stir fries. Pair cruciferous vegetables with other vegetables for a nutrient-packed dish!
Get inspired by resources that highlight vegetarian and vegan cooking. Our favorite cookbook, Sylvia’s Table, features numerous vegetable-forward recipes such as Brussels Sprouts with Butternut Squash and Apples, Asian-Style Kale and Kale with Rice and Tomatoes.
Some of our favorite recipes highlighting cruciferous vegetables include:
Cauliflower Rice with Bok Choy and Lime
Simple Roasted Brussels Sprouts
