reckon for a list of all the cruciferous vegetables ? You ’ve come to the right position . If your acquaintance with them is circumscribe to Brassica oleracea italica , cauliflower and Brussels sprouts , it ’s clock time to expand your repertoire and broaden your palate . Over 10 members of the Brassica family are commonly available in markets and all of them have health benefits worth pursuing .
Cruciferous veggie are so - named because their flowers resemble a crucifix , or cross . They expand in moist , cool consideration , making them an ideal crop for the outpouring or crepuscule garden . skillful of all cruciferous vegetables are packed with antioxidants and other compounds known to reduce inflammation , keep cell damage and even protect against certain types of cancer . Cruciferous vegetables also have antibacterial and antiviral belongings .
Full List of Cruciferous Vegetables
Arugula
This spicy , somewhat bitter salad green was all the craze in the 1990s . On its own , arugulapacks quite a punch . Combine it with other mild salad greens to tone it down .
Bok Choy
This vegetable is adorable to seem at and delicious to eat . It has white slim ribs and dark green leaves . Sauté bok choy briefly in oil colour or stock or add it to stir - fries or salads . It ’s traditionally used in Asian cuisine .
Broccoli
This coarse Brassica vegetable has a mild flavor even picky eater usually like . Broccolican be tossed natural in salads , but steam it lightly and it ’s even more nourishing . enquiry has found that steamed Brassica oleracea italica can combat gamy cholesterin .
Brussels sprouts
At only 70 calories for a 1 cupful serve , Brussels sproutspack a nutritionary whollop while lop your waistline . These tiny veggie grow on a farsighted stalk and look like miniature cabbages . One attend hold almost 200 percentage of the recommended day-after-day allowance of vitamin M and 124 percentage of your daily adjustment of vitamin C. Read more about thehealth benefit of brussels sprout .
Cabbage
If you keep off cabbage because you do n’t care its cooked smell , here ’s some practiced intelligence : raw or lightly cooked scratch contains more genus Cancer - agitate compounds than cooked pelf . Use it bare-assed in slaw or Asian - inspired salad . hear more about thehealth benefits of shekels .
Cauliflower
One cup ofcauliflowerhas only 27 calories , while providing sizeable amounts of vitamin C , folate , fiber and vitamin K. Like all cruciferous vegetable , Brassica oleracea botrytis is known to slim excitement , improve digestion and let down your hazard of malignant neoplastic disease . Learn more about thehealth benefits of Brassica oleracea botrytis .
Collard Greens
Of all the cruciferous vegetable , collard greenshave the most potent power to turn down cholesterin level . With over 1045 pct of the commend daily tolerance of vitamin K , they ’re also packed with Omega-3 fatty acids , vitamin C , folate and vitamin A. Sauté collard greens softly with a minute of Viscount St. Albans to make their nutrients easy to absorb .
Horseradish
This root veg is typically processed into a library paste or powder for use as a condiment . Historically , though , horseradish was used medicinally to treat frigidness and other unwellness .
Kale
standardised to collard greens , kaleis high up in antioxidants and fiber . Use it within 3 days of purchase because previous plants become bitter . Sauté or roast it for in effect flavor , but do n’t overcook it .
Radishes
Spicy , crispradishesare often plant as a child ’s first veggie crop , because they are easy to develop and spry to reap . Plant outflow or fall radish sort and employ them fresh in salad . Learn more of thehealth benefits of radishes .
Rutabaga
low , farm intellectual nourishment , rutabagashave fallen out of party favour in late years . They merit a renaissance though . Steamed , boiled or mashed with a pat of butter and salt and pepper , swede are an inexpensive , satisfying choice to potatoes .
Turnips
Not quite as sweet as rutabagas , turnips have a act more bite . Rutabagas need a long growing time of year , while turnips are harvested in the fountain . Mash the roots and steam or make fun the greens . Learn more of thehealth benefits of turnips .
Wasabi
This Japanese root vegetable has a hot , spicy flavor usually used in Asiatic cooking . It ’s difficult to work , which makes it expensive .
Growing Brassicas
Cruciferous vegetable are widely available at the grocery store and are middling price , but if you have even a piece of garden outer space , consider farm your own . Vegetables refreshing from the garden contain the most nutrients . Broccoli is an specially rewarding cruciferous veg because it takes up piffling space , matures quickly and can be harvested multiple prison term . Brussels sprouts and most of the Brassica oleracea need a long , cool raise time of year . Although radish are root word vegetables , they are also members of the Brassica phratry and are among the simplest garden vegetables to maturate .
All cruciferous veggie have exchangeable growing needs . They thrive in inscrutable , sandy soil and take logical wet . They favour cool temperatures and bolt of lightning ( go to ejaculate ) when temperature rise above 75 degrees . They arise better in full sun , but if you live in a live climate fond shade will slack bolting . look on where you live , brassicas can be plagued by flea beetles . These small jumping insects depart lacy holes in the plants and can destroy your crop in a topic of daytime . Install float row cover when you plant Brassicas to thwart these pests .
Using Cruciferous Vegetables
Served raw , most cruciferous vegetables have a slight zesty flavor . When cooked , the flavor mellow to a pleasant nuttiness . serve well cruciferous vegetable in soups , bustle - Fry or sautéed with a bit of garlic and a splash of vinegar . Do n’t overcook them though or they ’ll become a pile of vapid slop . Try roast greens , such as kale , just until crisp and slightly browned for a smoky , mild gustation .
Want to learn more about the health benefits of cruciferous vegetables?
See these helpful resources : Cruciferous Vegetablesfrom the National Cancer Institute
Cruciferous Vegetables Help Fight Cancerfrom the University of California Davis
recipe Using Cruciferous Vegetablesfrom Dr. Vittoria Repetto
Julie Christensen learned about gardening on her grandpa ’s farm and mother ’s vegetable garden in southern Idaho . Today , she experience and gardens on the high champaign of Colorado . When she ’s not digging in the dirt , Julie write about food , education , parenting and gardening .
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