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You are here: Home / Archives for cruciferous

cruciferous

Cruciferous What?

November 10, 2014 by Joni 1 Comment

cruciferous

Cruciferous. Big word, huh? Not only is it fun to say. I really like how it rolls off the tongue. But my real love of this vegetable family stems from their big cancer fighting potential. I love that fact! The vegetables in this class are also called Brassicaceae. Another big word. So what makes these vegetables so special?

First let’s understand glucosinolates. Imagine biting into a juicy piece of kale. When you tear or chew a piece of kale, glucosinolates are broken down into two major molecules:

Sulforaphane – helps liver detox and decreases risk of variety of cancers
Promising results in studies testing sulforaphane’s ability to delay or impede cancer have been seen with multiple types of cancers including melanoma, esophageal, prostate and pancreatic. Sulforaphane-containing foods could potentially be part of cancer treatment in the future. How awesome is that?

Diindolylmethane (DIM) – produced when the body digests indole-3-carbinol
In addition to fighting off cancer cells, another benefit of DIM is it promotes growth of new brain cells and helps keep their connection to other brain cells. That translates to better moods and better memories! Eat your greens!

The other benefits of the kale you’re chewing are that it’s full of folate, which helps make neurotransmitters, and fiber, which makes you feel fuller longer and disrupts the absorption of toxins. Score!

I want some CRUCIFEROUS Veggies!

Convinced you should add these fabulous cancer fighting, brain building vegetables to the weekly menu selection? Hope so. Here’s a list of the nutritional powerhouses to shop for or grow yourself!

cruciferousA word of caution to people with any thyroid disorders – intake of cruciferous vegetables can affect iodine uptake in our bodies. People with thyroid conditions should limit their amount of raw cruciferous vegetables. Heat and salt deactivates their anti-thyroid properties (sauté, roast, bake, steam, etc.). So don’t be afraid to add them to your weekly diet!

Quick & Easy Recipe

I like to sauté greens for a quick and easy breakfast, lunch or dinner. There is nothing to it and they cook in a jiffy. Here is a basic recipe to get you started. To change it up I like to caramelize onions in ghee then add the garlic and greens. Sometimes I add vinegar. Sometimes not. Depends how I’m feeling taste-wise that day!

saute cruciferous greensBasic Sautéed Greens

Ingredients:
• 2 large bunches greens (chard, collards, kale or mustard)
• 1 tablespoon extra-virgin olive oil (or ghee)
• 4 cloves garlic, thinly sliced
• Few pinches red pepper flakes
• 1 tablespoon sherry vinegar or cider vinegar (can use veggie broth too!)
• 1/2 teaspoon sea salt, plus more to taste
How To:
Rinse greens well. Tear or cut leaves away from stems and discard stems. Coarsely chop.
Heat a large skillet over high heat. Cook garlic and pepper flakes in oil briefly, then add greens, a few handfuls at a time, stirring in between.
Stir in vinegar and salt. Cover. Cook until just tender, 2-10 minutes, depending on the type of greens and your preference.

Hope you take up the challenge and add cruciferous veggies to your plate each day!

Filed Under: Body, Healthy Eats Tagged With: cancer fighters, cruciferous, recipe, thyroid, vegetable

TURNIPS

November 6, 2014 by Joni Leave a Comment

fresh turnips

I continually find it interesting when I research a vegetable. I get all excited about the nutritional benefits and am always amazed. Always. No exception with the turnip this time either!

The turnip has been a popular staple in the European diet since prehistoric times. I would’ve grouped in with root vegetables like potatoes and beets, but it’s actually part of the cruciferous family. Along with its nutritional powerhouse cruciferous cousins like broccoli, Brussels sprouts, arugula and kale, turnips provide a high amount of nutrients for a low amount of calories.

The leafy greens of the turnip are also edible and provide a bevy of health benefits. This time we are just focusing on the root, which is most often a creamy white color with a purple top where it has been exposed to the sun.

Possible health benefits of consuming turnips

Fighting cancer – Turnips are a cruciferous vegetable and they are cancer fighter powerhouses! Since the 1980s, consuming high amounts of cruciferous vegetables like turnips, cauliflower and cabbage have been associated with a lower risk of cancer.

Treating diverticulosis – High fiber diets have been shown to decrease flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass. Eating a healthful, fruit and vegetable and fiber-filled diet can cut pressure and inflammation in the colon. One cup of cooked turnips provides 4 grams of fiber.

Lowering blood pressure – Without getting too technical the bottom line here is that foods like turnips and collard greens contain dietary nitrates, which have been shown to be quite helpful to your vascular system. That’s always helpful in lowering blood pressure naturally!

In general, a diet rich in all fruits and vegetables has been shown to lower blood pressure as well. Turnips also have potassium, which is thought to bring blood pressure down by releasing sodium out of the body and helping arteries dilate. Score!

Weight loss, digestion and detox – Turnips and other cruciferous vegetables that are high in fiber help keep you feeling full longer and are also low in calories. Eating high fiber meals keep blood sugar stable and it keeps things moving regularly! Simple, simple.

This is exciting! Recent studies have shown that dietary fiber may play a role in regulating the immune system and inflammation. You know what that means… a decreasing risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.

Healthy vision – Adequate doses of vitamin C have shown to keep your eyes healthy. Vitamin C helps protect against the UV light damage. Two medium turnips and you have met your C needs for the day!

How to add more turnips into your diet

Before we get to the meat of it (pun intended), promise yourself you will give turnips a try. Most people I know look almost frightened when I mention turnips, but after they’ve had my turnip mash or roasted turnips they are surprised. Turnips are a tasty treat sensation!

Choose turnips that are small and heavy for their size. Turnips harvested while young and small will have a sweet, mild flavor. As they continue to grow or age, the flavor gets spicier, and the texture will become rough and woody. Look for green tops that are brightly colored and fresh. You can use the greens for cooking or in a salad.

For you gardeners out there, turnips are super easy to grow and taste fabulous!

Try to store turnips in a cool and dim area, like potatoes. Make sure to wash, trim and peel turnips before use. Turnips have a crisp white inner flesh and a zesty, pepper flavor. They can be eaten raw or cooked, but roasting turnips tends to bring out their best flavor and qualities.

Quick tips for using turnips:
• Boil and mash turnips for a fun alternative to mashed potatoes
• Chop or shred raw turnips for a salad topper
• Add turnips to soup or stew at the same stage you would add potatoes
• Include cubed turnip into your next slow-cooked roast
• Add shredded turnip to your favorite coleslaw recipe.

So, how will you add a turnip into the menu this week?

Filed Under: Body, Healthy Eats Tagged With: cruciferous, turnip, vegetable

Hashed Brussels Sprouts

November 1, 2014 by Joni Leave a Comment

brussels sproutAre you one of the few that like the taste and texture of Brussels sprouts or do they make your face screw up into that expression we get when disgusted by a food flavor? I love the little guys! Now, don’t get me wrong, I definitely see where my beloved sprouts don’t appeal to some people, but they are nutritional powerhouses and worth a second try.

Brussels sprouts are a rich source of glucosinolates, nutrients that provide building blocks that our bodies use to make a variety of cancer-protective compounds. They also provide loads of antioxidants, including vitamin C, vitamin E and vitamin A (as beta-carotene).

Instead of having them steamed to death, try them roasted (SO good!) or maybe this simple stove top creation. This would make a tasty side dish for your Thanksgiving feast and it’s healthy!

Hashed Brussels Sprouts

Sprouts dry out quickly after harvest; make an effort to get the freshest ones you can find for this dish.

Ingredients
1 lb Brussels sprouts
2 Tbl extra-virgin olive oil
1 medium onion, diced
1 tsp hot red pepper flakes or to taste
1/4 tsp nutmeg or to taste, preferably freshly grated
1/2 cup freshly grated Parmesan cheese, optional
salt to taste
Instructions
1. Trim ends off Brussels sprouts and remove any discolored outer leaves.
2. Cut or chop the sprouts roughly (1/4 inch pieces). You should have about 4 cups.
3. Heat the oil in a nonstick skillet over medium heat. Add onion, red pepper flakes, and a pinch of salt, and sauté, stirring frequently, until onion is golden.
4. Add the chopped sprouts, and sauté, stirring frequently, until sprouts are bright green and crunchy tender, about 5 minutes.
5. Add the nutmeg and mix well.
6. Turn off heat, add the optional grated cheese, and mix well.
7. Serve at once.

(Recipe from Dr. Weil)

Filed Under: Body, Healthy Eats Tagged With: brussels sprouts, cruciferous, featured, recipe, side dish, vegetable

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