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.
Eat More Plant-Based Foods
From alliums to zucchinis — get more vegetables into your life with the practical cooking advice at “How to Eat More Plant-Based Foods.”
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