What are Cruciferous Vegetables?

Good question and I am sure you are including many of these in your daily diet.  Broccoli, cauliflower, brussel sprouts, bok choy, kale to name a few are all member of the cruciferous or cabbage family of vegetables.  Other cruciferous vegetables include arugula, collards, mustard greens, rutabaga, turnip greens, and watercress.  They get their name from their 4-petaled flowers which look like a crucifer (New Latin for cross bearing) or cross.

 These are super-veggies that may help lower your risk of cancer and cardiovascular disease.  They are rich in fiber, vitamin C and folate.  Some are also sources of calcium, beta carotene and vitamin B6. 
Good for weight loss:  Fiber is very important for weight loss and helps you feel full and control your hunger.  I find broccoli and cauliflower good foods to snack on. Fiber helps lower cholesterol and blood pressure.  Many of the cruciferous vegetables are high in fiber. 

Cooking:  It is best to eat these vegetables raw or lightly steamed to keep their health benefits.  To keep the most nutrition be sure not to overcook.  Many of these vegetables are great additions to omelets, dips, soup, stews, salads, casseroles, and snacks.  Even most kids will eat broccoli and cauliflower raw.  We need to introduce these raw vegetables to children early to help them develop healthy eating habits.

Note: when you buy broccoli be sure it is dark green and firm.  You do not want light green tops or limp bendable broccoli for that is old.  One of my favorite ways to serve these vegetables is with olive oil plain or with lemon, garlic, herbs, or chili peppers.  They are also very good in stir fry.

For improved weight loss benefits and overall health be sure you are including some of these cruciferous vegetables in your daily eating plan.  Get creative and included them in your favorite recipe.

References
Bauer, Joy. (2013).  Everyday Health.  Retrieved from Food Cures at JoyBauer.com.
Home Cooking Magazine. Retrieved from TLC-How StuffWorks.com
Magee, Elaine, MPH. RD.  WebMD. com Food and Recipes.