Ways to Enjoy Cruciferous Vegetables

Written By Judy Doherty, MPS, PCII

Eating more cruciferous vegetables can be both delicious and easy if you incorporate them into your diet creatively. They are a bonus for gut health, too! Here are some practical tips and ideas to help you include more crucifers in your meals:

1. Smoothies

Add to Smoothies: Blend spinach, kale, or even a bit of broccoli into your morning smoothie. Pair with fruits like bananas, berries, and a liquid base like almond milk for a nutrient-packed drink.

2. Salads

Leafy Greens: Use kale, arugula, or watercress as the base for your salads.

Crunchy Additions: Add shredded cabbage, sliced radishes, or broccoli florets for extra crunch and nutrition.

3. Roasting

Roast Veggies: Toss Brussels sprouts, cauliflower, and broccoli in olive oil, salt, and pepper. Roast them in the oven at 400°F (200°C) for about 20-30 minutes until crispy and caramelized.

4. Stir-Fries

Stir-Fry Mix: Include bok choy, broccoli, and cabbage in your stir-fries. They cook quickly and pair well with a variety of proteins and sauces.

5. Soups and Stews

Add to Soups: Incorporate cruciferous vegetables like kale, broccoli, or cauliflower into soups and stews. They can add depth and nutrition to the dish.

6. Snack Ideas

Raw Veggies: Snack on raw broccoli, cauliflower, and radishes with a healthy dip like hummus or yogurt-based dressing.

Kale Chips: Make kale chips by tossing kale leaves with a bit of olive oil and salt, then baking until crispy.

7. Pasta and Grain Dishes

Mix into Pasta: Add steamed or sautéed broccoli or cauliflower to pasta dishes.

Grain Bowls: Top your grain bowls with roasted Brussels sprouts or sautéed bok choy.

8. Substitutes and Alternatives

Cauliflower Rice: Use cauliflower rice as a substitute for regular rice in many dishes.

Cauliflower Pizza Crust: Try making or buying a pizza crust made from cauliflower.

9. Breakfast

Veggie Omelets: Add chopped broccoli, kale, or spinach to your morning omelet or scrambled eggs.

Green Smoothie Bowls: Blend kale or spinach with fruits and top with nuts, seeds, and more fruit.

10. Creative Dishes

Broccoli Slaw: Use broccoli stems to make a crunchy slaw mixed with carrots and a tangy dressing.

Stuffed Cabbage Rolls: Make cabbage rolls stuffed with a mix of rice, vegetables, and protein.

Judy Doherty, MPS, PCII

Judy Doherty, MPS, PCII discovered her love of cooking at her grandmother's side, stirring raisin oatmeal on a Saturday morning. By 15 she had her first food service job. At 18 she was accepted to the Culinary Institute of America, where she graduated second in her class, then went on to the Fachschule Richemont in Switzerland to study pastry arts and baking. A decade with Hyatt Hotels followed before she founded Food and Health Communications with a single conviction: food that is good for you should taste extraordinary.

Judy holds a Master of Professional Studies in Food Business from the Culinary Institute of America, a Bachelor of Science in Culinary Arts from Johnson and Wales University (Summa Cum Laude), two art certificates from UC Berkeley Extension, and the CIA's Pro Chef II certification. She has earned the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year award.

Today she develops every recipe on this site, shoots and styles food through her food photography and motion studio, and publishes nutrition education materials for dietitians, schools, extension offices, and health professionals through nutritioneducationstore.com. She uses the latest nutritional science and Dietary Guidelines to drive her creativity — whether that means a new twist on fajitas or Italian brownies made with toasted nuts and cooked honey. Her mission has never changed: help everyone make food that tastes as good as it is for them.

https://nutritioneducationstore.com
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