The Ultimate Cruciferous Vegetables List: Recipes Round-up

The Ultimate Cruciferous Vegetables List: Recipes Round-up | Real Food RN

The Ultimate Cruciferous Vegetables List: Recipes Round-up | Real Food RN

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

Cauliflower

Cabbage

Bok choy

Brussel Sprouts

Kale:

CLICK HERE to Pin this recipe

The Ultimate Cruciferous Vegetables List: Recipes Round-up | Real Food RN

 

Order supplements through my Fullscript store.

More to Love

Cheeseburger Meatloaf

Cheeseburger Meatloaf

This delicious cheesy meatloaf is a great way to sneak extra veggies and more protein into your family's meals. It's…
Keto Garlic Tomato Chicken Salad

Keto Garlic Tomato Chicken Salad

This delicious chicken salad is sweet and tangy with bold flavors. It’s easy to throw together for a quick lunch…
Grain-Free Coffee Walnut Brownies

Grain-Free Coffee Walnut Brownies

If you love chocolate, nuts, and coffee, then these rich, decadent grain-free brownies are the perfect treat for you. Plus,…

23 Replies to “The Ultimate Cruciferous Vegetables List: Recipes Round-up”

  1. 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.

Leave a Reply

Your email address will not be published. Required fields are marked *

5 ways to get yourself on a healthy path, today.

This FREE ebook offers 5 quick tips to getting on a road to health, today. Inside, you will find valuable resources to help and inspire you along the way.

Get your FREE copy of this great resource now!

    By submitting your email for this ebook, you also agree to be signed up for the Real Food RN newsletter and other Real Food RN emails. Your information is never sold or given away by Real Food RN.