Cruciferous vegetables are some of the healthiest vegetables that you can eat. In my opinion, they are also some of the most delicious! I eat them almost every day in some form. I love to write about the healing powers of food and that is why I decided to curate this cruciferous vegetables list: recipe round up! I want to make it as easy as possible to make and eat these wonderful foods.
I don’t care if you are the president…
‘I’m President of the United States, and I’m Not Going to Eat Any More Broccoli’ – George Bush
…now you have no excuses not to eat them!
What are cruciferous vegetables?
- Arugula
- Bok choy
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Chinese cabbage
- Collard greens
- Daikon radish
- Horseradish
- Kale
- Kohlrabi
- Land cress
- Mustard greens
- Radish
- Rutabaga
- Shepherd’s purse
- Turnip
- Watercress
In terms of conventional nutrients (vitamins, minerals, proteins, carbs, and fats), we cannot find another vegetable group that is as high in vitamin A carotenoids, vitamin C, folic acid, and fiber as the cruciferous vegetables. As a group, the cruciferous vegetables are simply superstars in these conventional nutrient areas. (source)
Health benefits of eating cruciferous vegetables:
- One of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting cancer!
- They reduce oxidative damage to the body caused by stress
- They give you increased detoxification abilities due to the sulfur component actually enhancing our livers detoxification abilities
- The high levels of Vitamin A are great for the health of your skin and vision
- The high levels of Vitamin C help keep the immune system in good working order
- They help the body fight free radical damage
Just look at this nutritional profile!: (source)
| Nutrient | Broccoli | Brussels sprouts | Cabbage | Collard greens | Kale |
|---|---|---|---|---|---|
| (chopped & steamed) | (boiled) | (shredded & boiled) | (chopped & boiled) | (chopped & boiled) | |
| Vitamin A (IU) | 5178 | 1840 | 600 | 12,008 | 26,455 |
| Vitamin B1 (mg) | 0.20 | 0.28 | 0.27 | 0.16 | 0.19 |
| Vitamin B2 (mg) | 0.41 | 0.20 | 0.24 | 0.40 | 0.25 |
| Vitamin B3 (mg) | 2.13 | 1.56 | 1.27 | 2.20 | 1.51 |
| Vitamin B5 (mg) | 1.8 | 0.64 | 0.64 | 0.83 | 0.17 |
| Vitamin B6 (mg) | 0.50 | 0.46 | 0.52 | 0.48 | 0.50 |
| Folic acid (mcg) | 213 | 154 | 91 | 357 | 48 |
| Vitamin C (mg) | 279 | 159 | 91 | 70 | 147 |
| Vitamin E (mg) | 1.70 | 2.18 | 0.70 | 3.37 | 2.58 |
| Vitamin K(mcg) | 351 | 359 | 221 | 1422 | 2921 |
| Iron (mg) | 3.1 | 3.1 | 0.79 | 1.76 | 3.22 |
| Magnesium (mg) | 88 | 51 | 36 | 65 | 64 |
| Manganese (mg) | 0.77 | 0.57 | 0.55 | 2.16 | 1.49 |
| Phosphorous (mg) | 234 | 143 | 68 | 100 | 100 |
| Potassium (mg) | 1146 | 810 | 439 | 998 | 815 |
| Zinc (mg) | 1.41 | 0.51 | 0.42 | 1.62 | 0.72 |
| Protein (g) | 10.6 | 6.5 | 4.6 | 9.5 | 6.8 |
| Fiber (g) | 10.6 | 6.7 | 10.5 | 10.7 | 7.15 |
| Omega-3 fatty acids (g) | 0.45 | 0.43 | 0.52 | 0.36 | 0.36 |
And now for the Cruciferous Vegetables List: Recipe Round-Up
But first, before you dive it…make sure you have these handy tools to make these recipes even easier!:
Broccoli
- Braised Broccoli with Orange and Parmesan Recipe by 101 Cookbooks
- Roasted Broccoli & Bacon Recipe by Nom Nom Paleo
- Asian Ground Beef, Mushroom, and Broccoli Slaw Lettuce Cups by Nom Nom Paleo
- Broccoli-Basil Mac and Cheese Recipe (using gluten-free pasta, of course) by 101 Cookbooks
- Broccoli Fritters by Paleo OMG
- Chilled broccoli soup by Sassy Radish
- Beef & Broccoli Stir Fry by Wellness Mama
- Curry Broccoli Fritters by Empowered Sustenance
- Cream of Broccoli Soup by Granny’s Vittles
- Broccoli Bites by Food Renegade
- Sautéed Broccoli Greens by The Food Lover’s Kitchen
- Paleo Broccoli Salad by Health Bent
- Curried Cream of Broccoli Soup by Nom Nom Paleo
- Broccoli Cheese Casserole by Simply Recipes
- Garlic Marinated Broccoli with Olives and Red Pepper by Mark’s Daily Apple
- Fiesta Broccoli Dip by Kath Eats Real Food
- Kid-Friendly Broccoli Cheese Bites by Our Nourishing Roots
- Broccoli Cole Slaw by Wellness Mama
- Grilled Cheese and Broccoli Sandwich by Food Renegade
- Spiced Roasted Broccoli (From the Freezer!) by Empowered Sustenance
- Broccoli-Banana Muffins (with chocolate chips) by The Paleo Mom
- Broccoli Grape Slaw – Veggies Your Kids Will Actually Eat by The Mommypotamus
- Chicken Broccoli Casserole by Wellness Mama
- Better than Take-Out Beef and Broccoli by Mark’s Daily Apple
Cauliflower
- Best Make Ahead Side: Garlic Cauliflower “Mashed Potatoes” by Nom Nom Paleo
- Roasted Cauliflower by Simply Recipes
- Pizzeria Delfina’s Spicy Cauliflower by Nom Nom Paleo
- Cauliflower, Carrot, and Parsnip Puree by Nom Nom Paleo
- Quinoa Cauliflower Patties by Sprouted Kitchen
- Primal Cauliflower Casserole by Paleo OMG
- Simple Creamy Cauliflower and Artichoke Soup by Paleo OMG
- Cauliflower Wraps (SCD, GAPS, Paleo) by Empowered Sustenance
- Cauliflower Tater Tots by I Breath I’m Hungry
- Slow Cooker Mexican Cauliflower Rice (no ricing required) by Paleo Pot
- Cauliflower Alfredo Sauce by Food Wishes
- Cauliflower Hummus by Our Fifth House
- Cauliflower Pizza Crust by Real Food RN (Hey, that’s me!)]
- Golden Cauliflower Soup by The Clothes Make the Girl
- Cauliflower Biscuits by Delighted Momma
- Asian Cauliflower Fried Rice by Nom Nom Paleo
- Cauliflower “Couscous” by Simply Recipes
- Caramelized Cauliflower Soup by Sprouted Kitchen
- Cauliflower Paella by Wellness Mama
- Primal, Gaps, and Low Carb Cauliflower Mac and Cheese by Grass Fed Girl
- Cauliflower Soup with Gorgonzola by 101 Cookbooks
- Roasted Cauliflower and Red Pepper Soup by Fresh Bites Daily
- Roasted Nacho Cauliflower by Health Starts in the Kitchen
- Cauliflower Stuffed Peppers by Food Lover’s Writing
- Cauliflower Leek Soup by Good Girl Gone Green
- Cauliflower Dumplings with Creamy Chicken Soup by Paleo Parent’s
- Shepherd’s Pie with Cauliflower Crust by Holistic Squid
- Lemon Parsley Cauliflower “Rice” by The Paleo Mom
Cabbage
- Red Cabbage Slaw with Tangy Carrot Ginger Dressing by Nom Nom Paleo
- Blanched Cabbage with Butter and Caraway by Simply Recipes
- Grain-Free Cabbage Pizza Skillet by Food Renegade
- Corned Beef & Cabbage by Wellness Mama
- Stir Fried Napa Cabbage with Mushrooms and Bacon by Nom Nom Paleo
- Sautéed Red Cabbage with Onions, Garlic, and Anchovy by Nom Nom Paleo
- Beer Braised Cabbage by Kath Eats Real Food
- Unrolled Cabbage Casserole by Health Bent
- Roasted Cabbage Slices by Wellness Mama
- Cider-braised Cabbage and Apples by Nourished Kitchen
- Healing Quinoa Cabbage Soup by The Whole Life Nutrition Kitchen
- Red cabbage paleo coleslaw by The Real Food Guide
- Sausage N’ Cabbage “Noodles” with Fried Apples by Everyday Paleo
- Braised Red Cabbage with Chestnuts by Simply Recipes
- Fermented Cabbage Juice by Real Food Forager
- Paleo Tacos with Purple Cabbage Slaw by Everyday Paleo
- Apple-Carrot (& cabbage) Coleslaw by The Nourishing Home
- Napa Cabbage Salad by Food Loves Writing
- Crockpot Braised Cabbage by Divine Health From the Inside Out
- Fermenting cabbage into sauerkraut by Actual Organics
- Pork Stuffed Cabbage Rolls by Simply Recipes
- Asian Cabbage Salad by The Nourishing Gourmet
- Killer Cabbage Juice by So Let’s Hang Out
- Bacon-Braised Cabbage by The Paleo Mom
- Cabbage Rolls – Reuben Style by Primally Inspired
- Slow-Cooked Cabbage, Tomatoes and Meatballs by Mark’s Daily Apple
- Russian cabbage soup by Sassy Radish
- Crispy Sweet Potato Chips & Sautéed Cabbage by Ditch the Wheat
Bok choy
- Recipe: Miso-glazed Bok Choy by Nourished Kitchen
- Red Curry with Turkey, Sweet Potato, and Baby Bok Choy by Healthy Green Kitchen
- Baby Bok Choy with Sherry and Prosciutto by Simply Recipes
- Baby Bok Choy with Ginger and Scallion by Real Food Forager
- Steamed Pumpkin and Baby Bok Choy with Ginger Sesame Sauce by Gourmande in the Kitchen
- Coconut Bok Choy Smoothie by Good Girl Gone Green
- Spicy Shrimp with Bok Choy by Oh Lardy!
- Korean BBQ slow cooker short ribs & oxtail with Bok Choy and Rice by Homemade Mommy
- Raw Kale and Bok Choy Slaw by Small Footprint Family
- Nutrient Dense ‘Nonton’ Soup by Holistic Squid
- Vegetable Stir Fry by Paleo Fondu
- PlaNeung Manao by Paleo Parent’s
- Asian Chicken Salad by The Whole Life Nutrition Kitchen
Brussel Sprouts
- Bacon, onion & brussel slaw by Real Food RN (Another one of my favorite’s that we make every week!)
- How to Roast Brussel Sprouts by Real Food RN
- Roasted Brussels Sprouts and Bacon by Nom Nom Paleo
- Brussels Sprouts Chips by Nom Nom Paleo
- Golden-Crusted Brussels Sprouts Recipe by 101 Cookbooks
- Roasted Brussels Sprouts and Bacon by Food Renegade
- Hoisin Glazed Brussels Sprouts by Simply Recipes
- Hashed Brussels Sprouts with Lemon by Simply Recipes
- Holiday Brussels Sprouts and Garlic Roasted Sweet Potatoes by Everyday Paleo
- Warm Brussels Sprouts Slaw with Asian Citrus Dressing by Nom Nom Paleo
- Crispy Brussels Sprouts by The Clothes Make the Girl
- Golden Roasted Brussel Sprouts With Sausage & Garlic by Italian Food Forever
- Lemon Garlic Brussels Sprouts with Balsamic Glaze by Healy Real Food Vegetarian
- Shredded Brussels Sprouts Salad with Toasted Walnuts and Dates by Food Loves Writing
- Roasted Brussels Sprouts with Pears & Thyme by Nourishing Days
- Roasted Brussel Sprouts with Cranberry Brown Butter Sauce by Oh Lardy!
- Brussels Sprout and Sweet Potato Hash by The Organic Kitchen
- Roasted Brussel Sprouts with Honey and Currants by Homemade Mommy
- Bacon & Cranberry Roasted Brussels Sprouts With Honey Dijon Dressing by So Let’s Hang Out
- Brine Pickled Brussels Sprouts by Pickle Me too
- Roasted Rosemary Brussels and Rutabaga by Paleo OMG
Kale:
- Pressure Cooker Braised Kale and Carrots by Nom Nom Paleo
- Massage Your Kale Salad by Real Food RN (hey, another one of my recipes!)
- Kale Chips by Kath Eats Real Food
- Quick and Simple Stir-Fried Kale and Bacon by Nom Nom Paleo
- Scrambled Eggs with Kale and Mozzarella by Simply Recipes
- Kale Banana-Berry Smoothie by Tasty Yummies
- Nutty Vanilla Sweet Potato and Kale Soup by Kath Eats Real Food
- Wilted Organic Kale & Bacon by Whole Lifestyle Nutrition
- Pizza Kale Chips by Food Lovers Kitchen
- Oven-Braised Beef Stew with Carrot, Parsnip, and Lacinato Kale by Nom Nom Paleo
- Taco Bowl with Crispy Kale Chips by Mark’s Daily Apple
- Chicken Stew with Butternut Squash and Kale by Deliciously Organic
- Creamed Kale (Dairy-Free) by The Whole Life Nutrition Kitchen
- Lemon Kale Salad with Seared Salmon by Sprouted Kitchen
- Garlicky Greens by 101 Cookbooks
- Kale, Mushroom, and Sausage Stuffing by Live Simply
- Curry Kale Chips by Tasty Yummies
- Sweet & Salty Kale Chips by Food Renegade
- Blanched Kale Salad with Pomegranate and Green Apple Dressing by The Whole Life Nutrition Kitchen
- Cinnamon Sugar Kale Chips by Healthy Green Kitchen
- Sprouted Quinoa with Garlicky Kale, Tomatoes and Toasted Pine Nuts by Tasty Yummies
- Nacho Kale Chips by Health Starts in the Kitchen
- Kale, Spinach & Artichoke Dip With Greek Yogurt by So Let’s Hang Out
- Kale and white bean soup by Sassy Radish
- Spiced Kale Scramble by Healy Real Food Vegetarian
- The Organic Kitchen Spinach and Kale Quiche with Four Crust Options by The Organic Kitchen
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23 Replies to “The Ultimate Cruciferous Vegetables List: Recipes Round-up”
Thanks so much for the kind shout-out. What an amazing round-up! 🙂
WOW! Thank you so much, Kate!
What an excellent round-up. Very informative. Thanks!
Are these recipes available in PDF format for download by chance or maybe in a cookbook? Thanks so much!!!
No, sorry it’s not an ebook.
Great post thanks for sharing I guess you should have a look on https://chefclub.stream too for amazing vegetables recipe, hope this can help you jennifer (sorry don’t remember your name) anyway cheers
Such a wonderful post. You explained things really well.
If you serve any of these recipes to guests, keep in mind that 25 to 30 percent of people find cruciferous vegetables extremely bitter. You might want to provide an alternative dish.