There are dozens of vegetables in the cruciferous family. Broccoli Probably the most commonly eaten cruciferous vegetable, broccoli (1/2 cup, cooked) contains 27 milligrams of glucosinolates plus about 80 percent of your daily allowance of vitamin C. Cauliflower Also a great source of vitamin C, a half cup of cauliflower contains 22 milligrams of glucosinolates. Brussels Sprouts Studies have shown brussels sprouts to have the highest concentration of glucosinolates (104 milligrams per half cup), as well as plenty of anti-inflammatory vitamin K. Bok Choy A half cup of this vegetable, which is a type of Chinese cabbage, has just 22 calories but 19 milligrams of glucosinolates and healthy doses of vitamins C and K and folate. Kohlrabi Sometimes called cabbage turnip, kohlrabi tastes like a mixture of cucumber and broccoli. It’s a rich source of fiber and vitamin C. Rutabaga Sweeter than ordinary turnips, a one-cup serving of rutabaga contains three grams of fiber and a surfeit of vitamin C. Arugula Unlike some other salad greens, arugula is part of the cruciferous family, which means it packs some glucosinolates along with its array of vitamins and minerals (namely iron, folate, calcium, and vitamin C). Nice Spice Fresh garlic and basil -- plus some fiery sambal oelek -- come together to create a well-balanced dish that has a kick but doesn’t overpower the healthy veggies with too much heat. Sneaking In Vegetables Since the cauliflower virtually disappears into the creamy sauce of this healthy mac and cheese, the kids will never even know they’re eating something so good for them. A few other ways to add veggies to their meals: Mash steamed or boiled cauliflower, and serve it in place of mashed potatoes. Thinly chop or chiffonade mustard greens and kale to hide in a sandwich instead of lettuce. And place veggies under the cheese when you cook pizza. The robust flavors of pecorino and smoked ham allow you to use less without sacrificing taste. Using the cruciferous arugula -- instead of baby greens or other lettuce -- gives this salad a spicier flavor that complements the mild sweetness of the kohlrabi. Get Nutty Hazelnuts add more than just a delicious crunch to this vegetable medley. The heart-healthy nut also packs essential nutrients, including B vitamins and fiber
Posted on: Sat, 28 Jun 2014 16:53:01 +0000
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