By Marie Dufour, RD - Cruciferous vegetables are another group of veggies that contribute greatly to our health. They are named "cruciferous" not because they are a cross to bear, but because their flowers have 4 petals arranged in form of a cross. Examples of this family are cauliflowers, cabbage, broccoli, kale, bok choy, collard greens, radish and watercress.
High in vitamin C, folate, fiber, selenium and sulfate compounds, cruciferous contribute to good health in many ways:
- Heart health: their high fiber content help eliminate cholesterol; folate is an anti-oxidant and its consumption is one of the 6 healthy behaviors recommended for heart health.
- Liver health: indoles and sulfate compounds help the liver in phase 1 and 2 of its detoxification process.
- Cancer prevention: selenium has been associated with prevention of certain cancers (prostate, colon, breast) and is known to boost immunity.
- Weight control: Low in calories and fiber-rich, cruciferous provide high volume and satiety.
Raw cauliflower may be difficult to digest for some individuals. After being blanched (1 minute in boiling water) then cooked, cauliflower is more digestible. Steamed, sautéed, au gratin, in soups, even in soufflés, curried or stir-fried, cauliflower (and its cousins) pack nutrition power.
See CAULIFLOWER AU GRATIN at http://ninisrecipe.blogspot.com - August 24, 2008 post
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