Cruciferous vegetables are a family of healthy veggies that includes broccoli, cabbage, cauliflower, and kale. Here are recipes for how to eat more of them!
Looking to eat more cruciferous vegetables? These healthy veggies are part of a plant family that includes heavy hitters like broccoli, cabbage, cauliflower, Brussels sprouts and kale. They’ve gained popularity recently because of their potential cancer-fighting properties. Chock full of nutrients, the best part is: they’re totally delicious! Here’s a bit of info on cruciferous vegetables and all the recipes you need to make them part of your diet.
Looking for more about veggies? Here are the 20 Best Vegetables to Eat Today.
Cruciferous vegetables list
What are cruciferous vegetables? The name of this plant family is really Brassicaceae, so you may also hear them referred to as brassicas. The nickname crucifer comes from the Latin word for “cross-bearing”, because the plants have flowers with four petals that look like a cross. What are the veggies in this family? Here’s a list of cruciferous vegetables (click here or scroll down for recipes!):
- Bok choy
- Brussels sprouts
- Collard greens
- Mustard seeds and greens
Cruciferous vegetables nutrition
Before we get to all the recipes: why eat more cruciferous vegetables? Here are a few things about these tasty veggies that make them especially nutritious:
- High in fiber (important for weight loss because it keeps you fuller longer)
- High in vitamins C, E, A and K
- Low in calories
- Contain phytonutrients and glucosinolates, which may have anti-cancer effects (but are still unproven — Source)
And now…the best recipes for eating cruciferous vegetables!
More resources for eating veggies
We love to help you eat more veggies! Here are some resources you might enjoy:
- Plant Based Diet for Beginners Want to eat more plant based diet meals? Here’s everything you need to know, including plant based protein ideas and recipes for every meal of the day!
- Whole Food Plant Based Diet Guide A whole food plant based (WFPB) diet includes lots of vegetables and non-processed foods. Here are all the recipes you need!
- 28 Day Meal Plans: These meal plans show you how to eat more vegetables on a regular basis. Choose from: Plant Based Diet Meal Plan, Vegan Meal Plan, & Vegetarian Meal Plan.
This easy coleslaw is a great way to eat cruciferous vegetables like cabbage and Brussels sprouts! It’s totally irresistible.
- 1/2 head green cabbage, enough for 4 cups shredded*
- 1/2 head red cabbage, enough for 4 cups shredded
- 8 Brussels sprouts (optional)
- 1 carrot, enough for 1 cup shredded
- 1/2 cup mayonnaise (or vegan mayo)
- 2 tablespoons apple cider vinegar
- 2 tablespoons maple syrup
- 1/2 teaspoon dried dill
- 1/2 teaspoon chili powder
- 1 teaspoon kosher salt
- Fresh ground pepper
- Shred the cabbage. If using, shred the Brussels sprouts.
- Shred the carrot, using a grater or a handheld julienne shredder.
- Make the coleslaw dressing: In a medium bowl, whisk together the mayonnaise, apple cider vinegar, maple syrup, dill, chili powder, and salt. Keep whisking after the mayo gets lumpy, until the mixture comes to a creamy consistency.
- Mix the cabbage, carrots and coleslaw dressing together and serve immediately, or refrigerate until serving. (The coleslaw is best fresh, but can be stored refrigerated for up to 1 day.)
- Category: Side Dish
- Method: Raw
- Cuisine: American
Keywords: Cruciferous vegetables, Coleslaw
About the Authors
Sonja Overhiser is author of Pretty Simple Cooking, named one of the best healthy cookbooks of 2018. She’s host of the food podcast Small Bites and founder of the food blog A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Sonja seeks to inspire adventurous eating to make the world a better place one bite at a time.
Alex Overhiser is an acclaimed food photographer and author based in Indianapolis. He’s host of the food podcast Small Bites and founder of the recipe website A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Alex is author of Pretty Simple Cooking, named one of the best vegetarian cookbooks by Epicurious.