Crucifers

Cruciferous VegetablesCrucifers – more than just stinky vegetables

Crucifers were originally named for the four equal-sized petals in its flowers that could be viewed as forming a cross-like or crucifix shape.   Current trend are leaning toward the term “brassica vegetables” over “cruciferous vegetables”.

Cruciferous vegetables are a nutritious source of many key nutrients including vitamin C, E & K, folate, minerals such as potassium and calcium, vitamin A carotenoids as well as being a good source of dietary fiber.

These vegetables may decrease inflammation and help prevent carcinogenic activity.    Overall they remain a nutritious food source that should be incorporated into the diet.   Recipes attached to each vegetable.

  • ArugulaArugula – has a peppery taste.  Sauté for alternative to an addition to salad.
  • Bok choy – traditionally grown in China.  All parts are edible and rich in calcium.   Typically cooked but can be eaten raw for additional crunch to salads.
  • Broccoli – health benefits can increase  (carotenoids) or decrease  (glucosinolates) when cooked.  Best bet = microwave or steam instead of boiling.
  • Brussels sprouts – A great source of folate and dietary fiber.  Roasting or braising will decrease their bitterness.
  • CabbBrussels Sproutsage – 3 types: pale green, purple-red and crinkle textured savory.   Can be eaten raw, cooked or fermented.  Fermented cabbage provided probiotic benefits Potato Cabbage Soup
  • Cauliflower – look close – each head contains hundreds of immature white florets attached to a single stem.  Cauliflower Recipes
  • Chinese cabbage – also called Napa cabbage
  • Collard greens – are various loose-leaf, large dark-colored edible leaves.
  • Daikon radish – relative to the traditional red radish and the black Spanish radish.
  • HorseradishHorseradish – Creamy Horseradish Sauce
  • Kale – the king of Vitamin K.
  • Kohlrabi – beneath the exterior is a crisp, juicy and mild-tasting white flesh.  Bulbs can be eaten raw or cooked; the greens are sautéed or steamed.
  • Land cress
  • Mustard greens – an excellent source of vitamins A, C & K despite their strong taste.

  • Radish
     – typically eaten raw they can be roasted as a side dish or added to soups and stewsradish
  • Rapini – also know as turnip broccoli, Italian broccoli, broccoli rape and rape.  The leafy plant forms florets that don’t mature into a large size.   Has a bitter taste.
  • Rutabaga – Rutabaga Fries
  • Shepherd’s purse –

  • Turnip
     – best purchased with leaves attached, comes in a variety of shapes and colors.  Both the greens and roots are edible.
  • Watercress

Turnips