Crazy for crucifers: 13 cruciferous vegetables overflowing vegetables

Crazy for crucifers: 13 cruciferous vegetables overflowing vegetables

Kale has been the "He" plant for years. Now, his cousins ​​- Brussels sprouts and cauliflower - are receiving in a top of the poster more and more restaurant menus. The members of this botanical family, collectively referred to as cruciferous vegetables, enjoy excess culinary worship in the United States.

Cultivated for centuries, mainly in Asia and Europe, the Brassica plant (which belong to the most cruciferous vegetables), has a surprising variety. Most American adults consume far less than 2 ½ cups of vegetables a day recommended by the Dietary Guidelines for Americans 2015. So what is a serving of cruciferous vegetables? According to the US Department of Agriculture (which classifies these vegetables in the "dark green" or "other" subgroups) if raw hardwood and a portion is served 2 cups; For cooked green, one part is a cup. Non-leafy, such as turnip and radish, the cruciferous vegetable portion is a cut is whether cooked or raw.

Cruciferous vegetables are a nutritional source of many key nutrients. They are a good source of dietary fiber and contain vitamins K, C and E, folic acid, minerals such as potassium and calcium, and various carotenoids. He conducted extensive research into the potential impact on cruciferous various cancers. Although evidence shows that a number of nutrients and phytochemicals in the cruciferous family may have anti-cancer effects, much of the research has focused on the abundant glucosinolates containing sulfur.

In addition to causing the sulphurous odor was released by some cruciferous during cooking, glucosinolates break down into compounds that can reduce inflammation and the impact of carcinogenic activity in the body. Although some epidemiological studies suggest that a diet containing abundant cruciferous vegetables may help reduce the risk of certain cancers, recent research does not show any consistent or strong association. It conducts further research including studies on the impact of genetics in the body's ability to use potentially beneficial in these anti-cancer compounds of the plant.

Rocket leaves

Also called "rocket", the rocket is available both as a mature green and a form of "baby" - both are well known pepper flavor vegetables. Find it in many mixtures with green salad alone or with clear and sharp leaves and stems to blow up.

Bok choy

Cultivated in China for thousands of years, means bok choy "white vegetable". The two dark green leaves and white stems of this calcium-rich plant are edible. Although they are usually associated with fries and soups, bok choy can add a crunchy texture and fresh flavor to salads.

broccoli

The two stems and flowers of this plant are edible and nutritious. Concentrates the broccoli cooking some of their beneficial substances (carotenoids, for example) but also significantly decreases glucosinolates. Reduce microwave losses or steam broccoli instead

Brussels sprouts

A good source of dietary fiber and folic acid, Brussels sprouts have a slightly bitter taste. Reduce this bitterness by roasting or grilling, adding sweetness and a drizzle of maple syrup or sauté in a little oil or butter.

cabbage

Three types of cabbage are usually available: pale green texture, purple-red and wavy savoy. Cabbage napa - also called Chinese cabbage - is another common variety. Eat raw or cooked or fermented forms of sauerkraut or Korean kimchi, which offer probiotic benefits.

cauliflower

Known as curdled milk, cauliflower head has hundreds of immature white flowers bound to a single stem. In addition to the famous white cauliflower, the current market includes light green varieties Broccoflower (a cross between broccoli and cauliflower) to purple, orange and cauliflower Romanesco chartreuse.

Kale

Nutrients superstar Kale is king of vitamin K - 1 cup of this cooked cruciferio has the highest level of vitamin among all foods. When buying, choose clusters of dark and avoid yellow or brown leaves.

Chou-rave

Beneath the pale violet or white exterior of this green vegetable is crisp, juicy and slightly scented white flesh. Cabbage bulbs can be eaten raw or cooked, and edible leaves are usually sauteed or steamed. Is considered to be native to France, is popular in kohlrabi Germany and India, where it is a common ingredient in curries.

mustard

Pepper mustard leaves are an excellent source of vitamins A, C and K. Given its strong flavor, cooked mustard leaves can be preferred to raw. Braise or saute with a little olive oil, chicken broth and garlic; Mix the steamed vegetables with a little sesame oil, salt and pepper; Add to curries and soups.

radish

While many consumers are familiar with red garden radishes, white daikon radish, which is common in Asia, and Spanish black radish, they are also part of the family. Radishes can be eaten raw for crunchy crunch salads, vegetable dishes and sandwiches and you can grill a side dish or in soups and stews.

Rapinis

Known in the Diverse World (including broccoli, turnip, broccoli and Italian rape), this leaf flower plant does not ripen into a large size. Although often called Arabic or rapini, rapini is not a type of broccoli and is different from Broccolini; In fact, rapini knows much more bitter than the Broccolini.

rutabaga

Larger than a turnip, rutabaga thinks that is the result of a botanical cross of wild cabbage and turnip. The rutabaga meat is pale yellow, and the outside of the root can be white, violet or yellow. Usually waxed to prevent drying, you can roast, grind or cut into pieces to replace the potatoes in soups and stews.

turnip

Old and resistant turnips are available in a range of shapes and colors from the root. If possible, buy turnips with leaves still attached, then take off at home for two nutritious vegetables in one. In recipes, change the roots of turnips for potatoes and vegetables instead of using spinach or mustard.