The One Veggie Family I Always Have on Hand is…


CRUCIFEROUS!  This would be cabbage, its cousin cauliflower, half bro broccoli, cousin kale, uncle brussels sprout, and step mom bok choy to name a few.  Are you wondering why this extended family is my top choice?  They are the best at detoxifying amongst other things!


According to Wikipedia, the Brassicaceae family has always been raised as a food species and was named after the shape of the flowers whose four petals resemble a cross.  Cruciferous vegetables are one of the dominant crops worldwide.  These guys are super high in vitamins A|C|K, soluble fiber, and phytochemicals. 


Let’s talk about all the positives (according to www.nutritionfacts.org):

  • Can stop metastatic spread of cancer
  • Prevent DNA damage
  • Activate defenses against pollutants
  • Boost liver detox enzymes
  • Reduce nasal allergy inflammation
  • Manage type 2 diabetes


Those are some really incredible benefits!  Just 1 serving a day is said to decrease cancer progression by half.   If I listen closely to my intuition I’ll find myself occasionally craving this family.  It’s my body’s way of saying I am in need of what they provide and so I listen.


The recommendation is to consume 2 ½ of vegetables a day.  One cup of broccoli, cauliflower, brussels sprout, cabbage, radish, kohlrabi, rutabaga, or turnip will suffice for almost half of that.  However, if you favor the greens like arugula, collard greens, mustard, mizuna, or garden cress, you’ll need TWO cups to equal your one cup serving. 


Keep in mind that eating cruciferous vegetables raw is possibly more important than eating them cooked.  Vary the preparation to avoid boredom, but also to preserve the nutrient content.  One of the easiest ways is to prep them and keep them handy to toss into a salad or for snacking!

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