cruciferous VEGETABLES
Broccoli, cauliflower, kale, Brussels sprouts, cabbage, arugula, bok choy, radishes, collard greens, turnips, mustard greens, daikon radish, watercress, kohlrabi, rutabaga, horseradish, and wasabi.
Cruciferous vegetables are a diverse group known for their exceptional nutritional value and health benefits. These vegetables are rich in vitamins C, K, and A, providing essential nutrients for immune function, bone health, and vision. They are also high in dietary fiber, which supports digestive health and helps maintain a healthy weight. Cruciferous vegetables contain unique phytonutrients, such as glucosinolates, which have antioxidant properties and contribute to their distinctive flavors.
BROCCOLI
A green vegetable from the Brassica oleracea species, characterized by its edible flower heads and stalks.
Rich in vitamins C and K, it supports immune function and bone health. Broccoli also provides significant amounts of folate, potassium, and dietary fiber, promoting overall wellness and digestive health. Additionally, it contains powerful antioxidants, including sulforaphane, which may help protect against oxidative stress.
Calories: 34 kcal per 100 grams, raw
Macronutrients: Carbs 6.6 g (Sugars 1.7 g, Fiber 2.6 g), Protein 2.8 g, Fat 0.4 g (Saturated Fat 0.1 g)
Vitamins: Vitamin C (89%), Vitamin K (77%), Folate (15%), Vitamin A (12%)
Minerals: Potassium (8%), Calcium (4%), Iron (3%), Magnesium (5%)
Antioxidants and Plant Compounds: Sulforaphane, glucoraphanin, indole-3-carbinol, lutein, and zeaxanthin
SIMPLE ROASTED BROCCOLI: [roasted] (olive oil, salt/pepper, garlic, lemon juice) - Toss broccoli with olive oil, salt, pepper, and garlic. Roast at 425°F for 20-25 mins, finish with lemon juice.
BROCCOLI STIR-FRY: Heat 2 tablespoons of coconut oil in a large skillet over medium-high heat. Add 2 minced garlic cloves and 1 tablespoon of grated ginger, sautéing for 1-2 minutes until fragrant. Add 4 cups of broccoli florets, 1 sliced red bell pepper, and 2 sliced carrots, and stir-fry for 5-7 minutes until the vegetables are tender-crisp. Season with 3 tablespoons of coconut aminos, salt, and pepper to taste. Sprinkle with 1 tablespoon of sesame seeds before serving.
Simple Roasted Broccoli
Broccoli Stir-Fry
CAULIFLOWER
A white vegetable from the Brassica oleracea species, characterized by its edible flower heads and stalks.
Rich in vitamins C and K, it supports immune function and bone health. Cauliflower also provides significant amounts of folate, potassium, and dietary fiber, promoting overall wellness and digestive health. Additionally, it contains powerful antioxidants, including glucosinolates and isothiocyanates, which may help protect against oxidative stress.
Calories: 25 kcal per 100 grams, raw
Macronutrients: Carbs 4.9 g (Sugars 1.9 g, Fiber 2.0 g), Protein 1.9 g, Fat 0.3 g (Saturated Fat 0.1 g)
Vitamins: Vitamin C (77%), Vitamin K (20%), Folate (14%), Vitamin B6 (10%)
Minerals: Potassium (7%), Calcium (2%), Iron (2%), Magnesium (3%)
Antioxidants and Plant Compounds: Glucosinolates, isothiocyanates, carotenoids, and flavonoids
CAULIFLOWER MASH: [boiled/mashed] (cauliflower, garlic, olive oil, salt/pepper, almond milk) - Boil cauliflower with garlic until tender, drain, mash with olive oil, almond milk, salt/pepper.
CAULIFLOWER FRIED RICE: Heat 2 tablespoons of coconut oil in a large skillet over medium-high heat. Add 1 small chopped onion and 2 minced garlic cloves, sautéing for 2-3 minutes until softened. Add 1 cup of frozen peas and carrots, cooking for another 2-3 minutes. Push veggies aside, add 2 beaten eggs, and scramble until cooked. Add 4 cups of cauliflower rice, stirring to combine. Pour in 3 tablespoons of coconut aminos and 1 tablespoon of sesame oil, cook for 5-7 minutes until tender and slightly crispy. Season with salt and pepper to taste. Garnish with 2 sliced green onions before serving.