The Ultimate Cruciferous Vegetables List: Recipes Round-up
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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Hi, my name is Kate.
I love food. Real food. We eat all of the things that nursing school taught me were bad for you: butter, eggs, bacon, and raw milk.
I am a Nurse, a Mom, and a Real Food loving blogger. Just trying to save the world.