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CRUCIFEROUS VEGETABLES: April Nutritional Handout

April 13, 2021

CRUCIFEROUS VEGETABLES: April Nutritional Handout

Cruciferous vegetables are a group of plants from the Brassica genus. They include a very diverse range of vegetables including

  • Broccoli
  • Bok choy
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Collard greens
  • Kale
  • Radishes
  • Rutabaga
  • Turnips


Cruciferous vegetables are loaded with many essential nutrients such as vitamin A, C, and E, and antioxidants. They also contain:

Folate – Also known as Vitamin B9, folate helps the body make DNA and other genetic material.

Vitamin K – Required for healthy bones and involved in the blood clotting process.

Fiber – Helps to keep bowel movements regular, maintain bowel health and can lower cholesterol levels.


There are many fantastic ways to incorporate cruciferous veggies into your usual intake, so why not try:

  • Roasting Brussels sprouts, cauliflower and broccoli with some oil, salt, and pepper for a delicious and easy side dish
  • Turning cabbage into homemade coleslaw
  • Sautéing or steaming bok choy to serve with your dinner
  • Grilling cauliflower on the barbeque to have cauliflower “steaks”


Chicken Cauliflower Fried “Rice”

Ingredients: 1 medium head cauliflower, stem removed 3 teaspoons canola, olive or vegetable oil, separated 2 large eggs, lightly beaten 3 cloves garlic, minced 1-inch piece fresh ginger, peeled and grated 1 cup frozen mixed peas and carrots, thawed 1/4 cup scallions or onions, thinly sliced 1/4 cup plus 2 tablespoons low-sodium soy sauce, plus more for serving (optional) 2 tablespoons sesame oil 2 cooked chicken breasts, diced

Instructions:

1. Cut the cauliflower into chunks. Working in batches, pulse the cauliflower in a food processor until coarse in texture, like rice, or cut finely with a knife.

2. Heat a wok or large skillet over medium-high heat. Add 1 teaspoon of oil. Add eggs and quickly scramble. Transfer the eggs to a plate and set aside. Heat the remaining 2 teaspoons oil.

3. Add garlic and ginger and cook, stirring constantly, about 1 minute. Add the peas and carrots, scallions, and cauliflower. Stir-fry until the vegetables are tender, about 5 minutes.

4. As the vegetables are cooking, whisk the soy sauce and sesame oil together in a small bowl. Stir the sauce and chicken into the cauliflower mixture. Cook an additional minute or 2. Stir the cooked eggs back into the mixture.

5. Serve with hot sauce and additional soy sauce if desired.

https://www.foodnetwork.com/recipes/katie-lee/chicken-cauliflower-fried-rice-3588745


Roasted Brussels Sprouts with Parmesan

Ingredients: 1 lb brussels sprouts (455 g), halved 1/4 cup oil ½ teaspoon salt 1 teaspoon pepper 1 teaspoon garlic powder 1/4 cup breadcrumbs (30 g) 1/4 cup grated parmesan cheese (30 g)

Instructions:

1. Preheat oven to 400˚F (200˚C).

2. Remove the stem from each sprout and cut in half. Place the brussels sprouts in a large bowl.

3. Add the rest of the ingredients to the bowl and toss to cover.

4. Spread the sprouts onto a baking sheet.

5. Bake in oven for 20 minutes.

6. Flip the sprouts, then bake for an additional 20 minutes or until the sprouts are fork-tender and golden.

https://tasty.co/recipe/roasted-garlic-parmesan-brussels-sprouts


Homemade Coleslaw

Ingredients: 1 lb cabbage, finely shredded OR 6 cups bagged coleslaw 1/4 cup dill or parsley, finely chopped (optional) 3/4 cup Greek yogurt, ideally 2% fat and higher 1/4 cup mayo 3/4 tsp salt Ground black pepper

Instructions:

1. In a large bowl, add coleslaw, dill or parsley (if using), yogurt, mayo, salt and pepper.

2. Gently toss until combined. Refrigerate coleslaw salad for 5-30 minutes to allow flavours "to mingle".

3. Toss and serve.

https://ifoodreal.com/healthy-coleslaw

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