If you’re into cancer prevention or recovery, cruciferous vegetables are the foods for you. What are they? They’re broccoli, cauliflower, brussels sprouts and other plants that look like little crosses when they’re growing — hence the name “cruciferous.” It also includes bok choy, kale, cabbage and other greens kids think they hate. But there’s no reason these excellent foods can’t be delicious for the whole family.
Here are three easy ways to make them:
Perhaps the easiest and most delicious way to enjoy this super-healthy food, roasting takes just a few minutes of prep time and delivers superb results. Chop cauliflower and toss with olive oil, salt, pepper and a dusting of nutmeg. Turn the mixture into a roasting pan and bake at 400 degrees until the vegetables are fork tender but still offer a bit of resistance (about 15 minutes). For a more colorful medley, add carrots and brussels sprouts. And for a delightful burst of sweetness, toss in a handful of frozen peas just before serving. The other steaming hot vegetables in the dish will cook the peas for you.
Sautéed Brussels Sprouts
In a saucepan, bring one cup of salted water to a boil, add sliced Brussels sprouts, and cook with the lid on just until tender, about five minutes depending on the size of your sprouts. Remove water. Add a tablespoon of olive oil or butter, a small handful of bacon bits, and a tablespoon of brown sugar. Cook until the sprouts are nicely caramelized and enjoy. Another tip? Save that water you used to cook your sprouts! Add it to soups or sauces for a free, easy pop of flavor and nutrition.
For this dish, you’ll need six cups of chopped broccoli, cauliflower, brussels sprouts or cabbage — whatever you have on hand. With a sharp knife or food processor, chop until your vegetables are the consistency of a coleslaw mix. Toss in a diced red onion. In a separate bowl, combine one cup of mayonnaise or plain yogurt, three tablespoons of sugar or other sweetener, and 1/4 cup of apple cider vinegar. Add your dressing to the chopped vegetables and stir in extra treats like walnuts, sunflower seeds, bacon, raisins, or dried cranberries to taste. For a kick, shake in a splash of hot sauce! It’s delicious.
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