Edible plants in the family Brassicaceae (also called Cruciferae) are termed Cruciferous vegetables. .
Researchers at the University of California, Berkeley, have recently discovered that 3,3′-Diindolylmethane in Brassica vegetables is a potent modulator of the innate immune response system with potent anti-viral, anti-bacterial and anti-cancer activity.
Cruciferous vegetables contain antioxidants (particularly beta carotene and the compound sulforaphane). They are high in fiber, vitamins and minerals.
Cruciferous vegetables also cantain indole-3-carbidol (I3C). This element changes the way estrogen is metabolized and may prevent estrogen driven cancers.
Cruciferous vegetables also contain a kind of phytochemical known as isothiocyanates, which stimulate our bodies to break down potential carcinogens (cancer causing agents).
List of cruciferous vegetables
Arugula
Brussels sprouts
Chard
Daikon
Mustard greens
Turnips
Bok choy
Cabbage
Chinese cabbage
Kale
Radishes
Watercress
Broccoli
Cauliflower
Collard greens
Kohlrabi
Rutabagas
Recipe using a crucifer
The Slaw
by Angela Elliott
1 head green cabbage, chopped
2 tablespoons fresh lemon juice
1/4 cup olive oil
1/4 cup Inland Sea Water
3 tablespoons sesame seeds
1/4 teaspoon turmeric
1/4 teaspoon cumin
1/2 teaspoon curry powder
In a large bowl, toss together all ingredients, making sure cabbage is evenly coated.
If possible, chill for at least an hour before serving.
Another idea~
Collard greens can be used with any pate. Just make your favorite pate recipe and roll inside collard leaves for an instant meal.
Here’s a yummy pate recipe from Alive in Five that is sure to please!
Mexican Pate
2 cups soaked sunflower seeds (1/2 hour to an hour)
2 tablespoons Mexican seasoning
1 tablespoon raw miso
1 teaspoon Himalayan salt
1 teaspoon cayenne
1 cup sun dried tomatoes (soaked for at least an hour)
Pulse chop in food processor and serve.
December 15th, 2008 at 12:23 am
Thanks for this post. I love hearing more details about vegetables and greens, or really any food. And recipes of how to use those veggies are always good too.
December 15th, 2008 at 1:27 am
You are so welcome, Tami!
Blessings,
Angela
December 15th, 2008 at 11:28 am
I have never been a fan of these veggies but am encouraged to give the slaw a try. I know how good they are for me. Thanks for the sharing the recipes. Could the slaw be made into a Green Smoothie? lol Guess anything’s possible.
December 20th, 2008 at 5:30 pm
Hi Doll,
I am not a big fan of them either, but they are so good for you, I have to get used to eating more of them daily.
You are most welcome. I don’t know about turning that into a green smoothie, but what about turning it into a somewhat blended salad? So true, all things are possible.
Blessings,
Angela
February 27th, 2009 at 11:12 am
Good Morning, Angela
I am a rare one who loves this group of veggies! You’ve listed a few that I have not heard of and I am on my way to the Farmer’s Mkt to see if they are available here in Norhtern Cal. I mostly use the leafy ones in smoothies. Thank you for the post.
Have an awesome day,
Nelli
March 19th, 2009 at 5:52 pm
Please make note, Chard, the lovely rainbow version of which is pictured above, AKA “Swiss Chard”, and a wonderful green in its own right, is the only one of the list above that is NOT a crucifer. It belongs to the “Chenopodiaceae”, same family as spinach.
May 5th, 2009 at 10:31 am
Hi,
Great info! I have a question regarding broccoli. I love it! I have read a lot of info, and in many places I have read that eating it raw is not recommended due to a chemical in it that can interfere with the proper functioning of the thyroid. It didn’t say it definitely does or does all the time, but “can” interfere and can contribute to goiter formation.
I love it raw, and I love it steamed! I am wondering about your thoughts on raw broccoli in particular..
Thank you,
Vanetta
September 1st, 2009 at 7:17 pm
I have read of the anti-inflamitory properties of crucifers relating to arthritis, can you verify these claims?