The curious nature of cruciferous vegetables
Cruciferous vegetables, which are in the Brassica or cabbage family of plants, have been promoted as a staple of a healthful diet.
In fact, consumption of this group of veggies — such as broccoli, kale and collard greens — is associated with a reduced risk of heart disease and cancer. Despite their numerous health benefits, many people are not eating enough leafy greens.
What’s the best way to maximize the taste and nutrition of cruciferous vegetables?
We’ve all been told to eat our veggies, ideally at least two to three servings daily. Aside from being a unique source of important phytonutrients that may not be easily obtained from other foods, cruciferous vegetables are also high in fiber, vitamin C, calcium and iron.
The cooking process of the sulfur-containing phytochemicals present in cruciferous vegetables, called glucosinolates, releases a distinct and even offensive smell and bitter taste. In fact, research has shown that about 25 percent of people possess a taste receptor gene that increases sensitivity to bitter flavors common in vegetables such as Brussels sprouts and broccoli.
People with genes that cause them to taste bitter flavors more intensely may be eating 200 fewer servings of vegetables per year compared to those without these genes.
It’s not a secret that vegetables are healthful, but a common barrier to eating them is not knowing how to best prepare them, especially for those with finicky palates.
Keep in mind that the aroma of food has a significant impact on the taste. Therefore, preparing cruciferous vegetables in ways that reduce the sulfur smell can be helpful. Other strategies to improve enjoyment include using the freshest vegetables possible and refraining from boiling and overcooking these veggies.
Thankfully, with the right flavoring and preparation methods, any home cook can make these
nutritional powerhouse veggies shine. From arugula and kale to cauliflower and rutabaga, the culinary options for cruciferous vegetables are endless.
For folks who are not cruciferous vegetable lovers, it may take creativity
and an open mind to reach your daily recommended dose. If you already love your vegetables, try expanding your repertoire with some new recipes to broaden your horizons even further. Here are five delicious and nutritious ways to incorporate Brassica vegetables into your healthful eating plan:
• Toss Brussels sprouts
and cauliflower in extra virgin olive oil and balsamic vinegar and roast in the oven. Garnish the cooked veggies with golden raisins for a touch of sweetness.
• Prepare a simple arugula salad with fresh lemon juice, thinly sliced apple and a sprinkle of shaved Parmigiano-Reggiano cheese.
• Sauté broccoli rabe with garlic and combine with cooked white beans, cherry tomatoes and whole grain pasta shells.
• Add shredded green and purple cabbage to salads, tacos, sandwiches and soups for a crunchy bite.
• Add bok choy and broccoli to a stir-fry dish with slightly sweeter vegetables such as onion, bell pepper and carrot. A stir-fry sauce with aromatics such as garlic, ginger, lemongrass and chili enhances the overall flavor.
While cruciferous vegetables should be a part of a balanced diet, some people undergoing treatment for certain thyroid conditions may need to make dietary adjustments to avoid excessive intake of these vegetables. Because the health benefits of eating cruciferous vegetables likely outweigh the potential risks, consult with your physician or a registered dietitian before reducing or eliminating them from your diet.