How to Eat More Brassicas

Brassicas

( → ) Broccoli, cauliflower, Brussels sprouts, cabbage, bok choy

Nutritional Benefits

Also known as cruciferous vegetables, brassicas are high in vitamins C and K, folate, and fiber. They also contain glucosinolates, which have been shown to have cancer-fighting properties.

“Cruciferous vegetables provide compounds like indole-3-carbinol and sulforaphane, which are excellent for detoxification,” says Ward. Broccoli sprouts, in particular, are rich in sulforaphane.

Taste

These veggies tend to have a slightly bitter, peppery flavor that can be mellowed by cooking.

Cooking Tips

• Lightly steam these vegetables to help retain their nutritional value and support.
• Roast Brussels sprouts with olive oil and balsamic vinegar, like in this recipe for Roasted Brussels Sprouts With Bacon.
• Shred cabbage for a crunchy addition to salads or this Apple-Cabbage Slaw.
• Stir-fry bok choy with ginger and soy sauce.