Call on the Crucifers
Crucifers are a group of vegetables that belong to the
Brassicaceae family. Some common crucifers include Cauliflower, Cabbage,
Broccoli, Kale, Bok Choy, Arugula, Brussels sprouts and the mustard plant. They
are also referred to as Cruciferae or “cross–bearing” from the shape of their flowers
whose four lower petals resemble a cross. Crucifers come in various colours,
shapes and sizes.
How do crucifers help you?
- · Crucifers are a rich source of
vitamins and minerals such as folate and vitamin K.
- · Crucifers contain ample amounts of vitamins A
and C and phytonutrients. Phytonutrients are plant-based compounds that lower inflammation
and the risk of developing Cancer.
- · Crucifers are high in fibre and low in calories.
On your plate:
v
Cauliflower:
Cauliflower is steamed, roasted, baked and pickled. The Cauliflower also works as
a substitute for cream sauce, and grated cauliflower can be used for rice. Tandoori cauliflower is delicious as is a steaming hot cauliflower paratha for breakfast.
v
Cabbage:
Have it steamed, place it in a salad or use cabbage to make sauerkraut and kimchi. Sauerkraut is fermented cabbage which is said to have originated in China more than 2000 years ago. Kimchi is again a mix of fermented vegetables and who can resist a tasty cabbage Poriyal?
v
Brussel
sprouts: This crucifer is generally roasted, steamed or
sautéed and turned into a tasty side dish. It is good to go when served with a
dipping sauce or in a stir-fry.
v
Kale: Bitter
when eaten raw but you enjoy the best of its nutritive value in that way.
Commonly used in smoothies and soups.
v
Arugula-
Thrown into a salad or used in Pesto, or on top of sandwiches, pizza and pasta.
v
Broccoli
– I love broccoli soup. You may have broccoli steamed
with a dash of salt and pepper or get it into your stir–fry.
v
Bok
Choy – steamed, boiled or used raw in salads and sandwiches.
Crucifers are versatile and can be
cooked in various ways. Don’t throw away the stalks of the cauliflower and
cabbage. Boil and use the water to make stock for soup. So incorporate this great group into your diet and step up
your health.
When the crucifers come knocking on your door
Say, "hello, I would like you to visit some more."
These are some vegetables i love. But never knew they were crucifers. First i read it as crucifiers 😅
ReplyDeleteInformative 👍🏻
ReplyDeleteJust today we had a cauliflower side dish for lunch. I must say you do have a detailed knowledge of vegetables and the nutrients they contain.
ReplyDeleteCabbage is my absolute fav and I have the cabbage/potato or cabbage/tomato sabzi every week without fail.
ReplyDelete