What are cruciferous vegetables

The cruciferous family of vegetables have generated a lot of interest in the health world due to their cancer fighting compounds. This leads many people to wonder what cruciferous vegetables are and if they can be grown. Good news! If you are a gardener, you most likely already grow at least one (and likely several) types of cruciferous veggies. If not, then there is always the green grocer or supermarket.  The benefits of this list of vegetables has created enormous interest and findings about the products are well documented.  This article has shown many findings of interest but still seems it is yet to be proven for us humans, but hey, what harm is there in adding these delicious greens to your daily diet?

Indoles and isothiocyanates have been found to inhibit the development of cancer in several organs in rats and mice, including the bladder, breast, colon, liver, lung, and stomach (2, 3). Studies in animals and experiments with cells grown in the laboratory have identified several potential ways in which these compounds may help prevent cancer:

• They help protect cells from DNA damage.
• They help inactivate carcinogens.
• They have antiviral and antibacterial effects.
• They have anti-inflammatory effects.
• They induce cell death (apoptosis).
• They inhibit tumor blood vessel formation (angiogenesis) and tumor cell migration (needed for metastasis).

Studies in humans, however, have shown mixed results.

The list of vegetables in this group is quite extensive and available to cook or prepare as a raw option. 

Arugula

Bok choy

Broccoli

Broccoli rabe

Broccoli romanesco

Brussel sprouts

Cabbage

Cauliflower

Chinese broccoli

Chinese cabbage

Collard greens

Daikon Garden cress

Horseradish

Kale

Kohlrabi

Komatsuna

Land cress

Mizuna Mustard – seeds and leaves

Radish

Rutabaga

Tatsoi

Turnips – root and greens

Wasabi

Watercress

If you are looking to grow your own whether it be balcony gardens or in the backyard Read more at Gardening Know How: Cruciferous Vegetables: Cruciferous Definition And The List Of Cruciferous Vegetables to find out exactly what you need to get started.

https://www.gardeningknowhow.com/edible/vegetables/vgen/cruciferous-vegetables.htm

The perfect way to include these beauties in your diet is to create that great Green Machine smoothie

Green Machine Smoothie:

Ingredients

• ▢ 1 frozen banana
• ▢ 1 cup steamed broccoli, cooled
• ▢ 1 Cup kale leaves
• ▢ ½ lime, juice & zest
• ▢ 3 sprigs mint
• ▢ ⅓ cup coconut water

Blend all together in your food whiz and valour you have a delishus start to eating these amazing vegetables!

Asian Stirfry vegetables

Ingredients

  

• 1 package coleslaw mix green cabbage, red cabbage, carrots
  • 1 bunch bok choy
  • 1 stalk broccoli (sliced to eatable pieces)
  • 1 tsp garlic minced
  • 1 tsp grated ginger or chopped finely
  • 3 spring onions sliced
  • 1 tbsp coconut oil 
• INSTRUCTIONS 
  1. Melt the coconut oil over medium-high heat.
  2. Add the garlic, ginger and cabbage/carrot mix. Sautee until soft.
  3. Add the snap peas, garlic, green onions, and a dollop of  horseradish
  4. Sautee until everything is cooked through squeeze ½ lemon juice over.
• NOTES You can use 1/2 small head of purple or white cabbage and 1 grated carrot instead of the cabbage mix. 

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