Fall is for Cruciferous VegetablesOctober 27, 2016
Almost every year a cruciferous vegetable becomes the latest and greatest superfood. First it was kale, then Brussels sprouts.
The truth? They are ALL super duper, filled with fiber, vitamin C, vitamin K, calcium and antioxidants. Keep eating the ones you already like, and try experimenting with the ones you don’t like quite yet.
Not sure how to use them? Try one of these ideas at your next meal.
1. SAUTE. Try adding sliced (or bagged and pre-shredded) cabbage to a stir-fry with chicken sausage, ground turkey, or tofu. Pair it with rice, polenta, or quinoa for a balanced dish. Cabbage is a great prebiotic, which feeds the good bacteria in your gut.
2. GO RAW. Use uncooked baby kale, arugula, or shaved Brussels sprouts to make fresh, zesty salads. Then add variety with different cheeses, nuts, and protein choices. Here’s one to try: arugula, goat cheese, and pecans topped with a honey mustard vinaigrette and grilled salmon. Add more color with roasted beets!
3. RE-PURPOSE. Got leftovers but tired of the same ole thing? Make like a chef and re-imagine them in a totally new way. Take the cabbage and chicken stir-fry and turn it into a quesadilla. A little unorthodox but there are no rules in the kitchen (unless you are baking – then it’s more like laws…of science).
4. USE A SHORTCUT. Take advantage of the increased interest in cauliflower rice and buy a store version which is pre-chopped. Trader Joe’s carries both cauliflower rice and broccoli. Replace it for actual rice in dishes, add it to turkey meatballs, or simply saute it up.
Here is a warm play on a cold broccoli salad, traditionally made with mayo, cashews, onions, and raisins.
1/2 red onion, diced
1 bag broccoli rice
1/4 cup cashews
1/4 cup raisins
Salt and pepper to taste
1 tbsp olive oil
1. Warm the oil on medium heat. Saute the onion until almost clear. If you prefer the nuts toasted, add to the pan next and cook for 1-2 minutes.
2. Add the broccoli and cook until desired tenderness. Add raisins (and cashews if not already). Salt and pepper to taste.