Cruciferous Kings
As we jump into the new year I’d like to remind you of some of the health benefits of some of the kings of the crops, our friend the cruciferous vegetable 🥦 Did you know they are named after the Latin word crucifix because their blossoms look like a cross. We love these vegetables for many of their nutrient benefits and especially the role they play in metabolic detox and supporting the liver.
Cruciferous vegetables include:
arugula
bok choy
broccoli
Brussels sprouts
cabbage
cauliflower
kale
radish
turnips
This group of vegetables are rich in phytonutrients and antioxidants that help fight cancer and chronic disease. They are rich in fiber, which is beneficial to the digestive tract as well as keeps you feeling full longer. They are rich in Vitamin E, K, C, and folate. How much should we put on our plate? Aim for working up to 2-3 cups of these daily. Here’s a tasty recipe to jumpstart your weekly menu to include more crucifers.
Cruciferous Crunch Salad
Ingredients:
1 cup raw cashews soaked for 2 hours or more
¼ cup water
¼ cup lemon juice
2 tablespoons Dijon mustard
½ teaspoon sea salt
1 garlic clove
1/2 bunch of kale shredded or cut chiffonade style (about 2 cups)
8 ounces Brussels sprouts shredded or thinly sliced
2 cups shredded purple cabbage
2 cups shredded green cabbage
2 carrots shredded or julienned
2 tablespoons hemp seeds
2 tablespoons slivered almonds
Instructions:
In a high-speed blender, mix together the cashews, water, lemon juice, salt and garlic until smooth. If the mixture is too thick, add a little more water, a tablespoon at a time.
Mix together the vegetables in a large bowl. Add the cashew dressing and mix until the vegetables are thoroughly coated. Mix in the hemp seeds.
Refrigerate for an hour or two let the flavors mix. Top with almonds and serve! Serve cold or at room temperature.
www.diannesvegankitchen.com