Let's Talk Vegetables

Not just any vegetables, but cruciferous vegetables aka the super vegetables. I like to think of cruciferous vegetables as wearing a cape and fighting any disease or illness someone may be plagued by! 

There has been extensive research done on cruciferous vegetables. Dr. Joel Fuhrman explains the beneficial properties of cruciferous vegetables.  Fuhrman explains that cruciferous vegetables have a unique chemical make up which includes sulfur-containing compounds. (When I first read this, it went right over my head). However, when the sulfur-containing compounds are broken by chopping, blending, chewing, etc. they are converted into isothiocyanates (ITCs) which have a wide array of positive effects on the body.

In layman terms this means that cruciferous vegetables work to boost immunity function, remove carcinogens, have anti-inflammatory effects, and immunological effects.

So you may now be thinking what exactly are cruciferous vegetables exactly?

The main cruciferous vegetables are:

·      Arugula

·      Bok Choy

·      Broccoli

·      Brussels Sprouts

·      Cabbage

·      Cauliflower

·      Collards

·      Horseradish

·      Kale

·      Mustard Greens

·      Radishes

·      Red Cabbage

·      Turnips

·      Watercress

The dietary recommendation is at least 2 servings of cruciferous vegetables a day, one serving should be a raw and the other serving can be cooked.

So now lets get to the fun part. How do we make consuming cruciferous vegetables delicious?

Well I have two scrumptious recipes!

The first one is Brussels-Sprout Sweet Potatoes Sliders!

Ingredients:

20-30 Brussels Sprouts

2 Sweet Potatoes

3 cloves of garlic

4 Tbs. Olive Oil

2 Tbs. Balsamic Vinegar

Salt

Pepper

Red Pepper Flakes (optional)

Toothpicks

Directions to make Brussels sprouts:

Get out a saucepan and fill about half way with water. Start heating water to a roiling boil while prepping Brussels sprouts. To prep Brussels sprouts cut off the ends of Brussels sprouts and cut in half length-wise. Once Brussels sprouts are cut rinse all dirt off them. By this time the water should be boiling. Add Brussels sprouts to the water and boil for about 10 minutes or until barely tender.

Next, preheat over to 350 degrees, drain water from Brussels sprouts and then add 2 tablespoons of olive oil, 2 tablespoons of balsamic vinegar, salt, pepper and red pepper flakes to taste. Get out a baking sheet and line with tin foil. After lining baking sheet place seasoned Brussels sprouts flat side down on baking sheet. When oven is preheated place Brussels sprouts in oven for 10 minutes or until tender, meaning a fork easily pierces the skin of Brussels sprouts. 

While Brussels sprouts are baking, get out a sauté pan and heat 2 tablespoons of olive oil. While olive oil is heating, peel sweet potatoes. Once sweet potatoes are peeled cut them into even slices about ¼ of an inch thick. Place the prepped sweet potatoes into sauté pan and cook for about 10 minutes or until tender. Once sweet potatoes are tender, take off heat and let cool.

At this time the Brussels sprouts should be done cooking. Take out of oven and allow to cool.

Once the sweet potatoes are cool cut the sweet potatoes into cubes that are similar size to the Brussels sprouts. Take two Brussels spout halves and place one cube of sweet potato in between. Place a toothpick through the Brussels sprouts and sweet potato and you have delicious sweet potato sliders!

A fun way to mix up the Brussels sprout slider is to add vegan cheese or tempeh instead of sweet potato!

Brussels Sprout Sweet Potato Sliders! (I forgot the toothpicks in my version!)

The other recipe is a delicious Citrus Kale Salad!

Ingredients:

4 cups kale

1 cup julienned carrots

15 ounce can garbanzo beans

1 cup dried cranberries

2 oranges

1 lemon

3 cloves of garlic

2 Tbs. olive oil

Directions:

Start by de-stemming the kale and massaging the kale to soften for about five minutes. Once kale is de-stemmed and softened add julienned carrots (I find it easiest to just buy pre-shredded carrots or use a Julienne peeler). Then drain and rinse garbanzo beans and add to salad. Next peel oranges and dice into about one inch cubes and add to salad. Finally add in cranberries and toss with Garlic Lemon Dressing (or any dressing of your choosing)!

Garlic Lemon Dressing:

To make the dressing place 2 tablespoons of olive oil in a bowl, then finely dice 3 cloves of garlic and add to olive oil. By hand or with a lemon juicer, extract the juice from the lemon and add to the olive oil and garlic. Whisk ingredients together and taste. If garlic is overpowering add more lemon or if lemon is overpowering add more garlic. Once the dressing is mixed pour over salad and lightly toss into salad making sure not to smash the oranges!

Citrus Kale Salad!