Cruciferous Vegetables: Health Benefits, Tips + 11 Amazing Recipes

Health Benefits

Cruciferous vegetables are those in the Cruciferae or Brassicaceae family, and include kale, cabbage, Brussels sprouts, broccoli, cauliflower, arugula, and collard greens, among others. This family of vegetables is well known for their health-promoting properties, including an abundance of vitamin C, soluble fiber, and cancer-fighting substances called glucosinolates.

Last spring, a new study came out showing that women diagnosed with breast cancer are more likely to survive (and less likely to suffer a recurrence of their cancer) if they eat cruciferous vegetables such as broccoli, cabbage, boy choy, and Brussels sprouts.

Regular consumption of these vegetables has also been shown to help fight prostate cancer and significantly reduce colon cancer risk.

Tips and Recipes

But the key to loving broccoli, Brussels sprouts, and other cruciferous vegetables as much as they love you is in their preparation! If you love the taste of these vegetables, enjoy them roasted, sauteed, or featured in entrees. If you’re a bit less enthusiastic, try sneaking those greens into veggie burger patties, sauces, soups, and even pizza! There’s something for everyone in the delicious collection of recipes below.

Cauliflower Picatta

Recipe by Robin Robertson: Cookbook Author
(serves 4)

Ingredients:

• 1 head cauliflower, cored
• Olive oil, for cooking
• Salt and freshly ground black pepper
• 2 shallots, finely minced
• 1 cup sliced mushrooms (optional)
• 1/3 cup dry white wine
• 3 tablespoons fresh lemon juice
• 1 to 2 tablespoons capers
• 4 paper-thin slices lemon
• 1/4 cup minced fresh parsley
• 2 teaspoons chilled vegan butter, optional

Preparation:

1. Preheat the oven to 425 degrees F. Place the cauliflower on a cutting board, cored side down and cut it into 1/2-inch slices, as if you were cutting a loaf of bread.
2. Arrange the cauliflower slices on a lightly oiled baking pan (you may need more than one) and season with salt and pepper to taste. Drizzle with a little olive oil and roast until tender and nicely browned, about 30 minutes, turning once with a large metal spatula about halfway through. While the cauliflower is roasting, make the sauce.
3. Heat 2 teaspoons of oil in a skillet over medium heat. Add the shallot and sauté for 3 minutes, then stir in the mushrooms, if using, and cook 2 minutes longer. Add the wine, lemon juice, and capers and cook, stirring, until the liquid reduces slightly. Just before serving, add the parsley and lemon slices, then stir in the vegan butter, if using, stirring to melt it into the sauce.
4. To serve, arrange the cauliflower on plates and spoon the hot sauce on top. Serve hot.

More Recipes!

1. Baked Broccoli Burgers
2. Raw Cream of Broccoli Mushroom Soup
3. Pine Nut and Broccoli Cream Reginette with Chargrilled Peppers
4. Roasted Brussels Sprouts With Sherry-Maple Vinaigrette
5. Roasted Brussels Sprouts and Rosemary Soup
6. Cauliflower Manchurian
7. Spicy Curry (Cauliflower) Rice with Kale
8. Kale and Artichoke Pizza
9. Kale Waldorf Salad
10. Sour Cream and Onion Kale Chips

For more great kale recipes and information, check out Kale: Health Benefits, Tips and Recipes.

Have the perfect broccoli, Brussels sprouts, asparagus, or other cruciferous vegetable recipe? Share it with us!