Super-Veggies: Cruciferous Vegetables (cont.)
Brussels sprouts have the most vitamin E (about 9% of the Daily Value) and vitamin B-1 (15% Daily Value). And it's broccoli and Brussels sprouts again that have the most healthy plant omega-3s: A cup of broccoli contributes about 200 milligrams, and a cup of Brussels sprouts about 260 milligrams.
Here's a comparison table of cruciferous vegetables, including the nutrients for which they contribute at least 10% of the Daily Value. Keep in mind that about half of the fiber in cruciferous vegetables is super-healthy soluble fiber.
| Per 1 cup: |
Broccoli |
Cauliflower |
Cabbage |
B. Sprouts |
Bok Choy |
Kale |
| |
(steamed) |
(frozen, cooked) |
(raw) |
(cooked) |
(cooked) |
(cooked) |
| Calories |
44 |
34 |
22 |
60 |
20 |
36 |
| Fiber |
5g |
5 |
2 |
4 |
3 |
3 |
| Vitamin A |
33% DV |
1% |
2% |
16% |
62% |
137% |
| Vitamin B-2 |
16% |
9% |
3% |
11% |
10% |
8% |
| Vitamin B-6 |
17% |
12% |
7% |
21% |
22% |
14% |
| Vitamin C |
165% |
75% |
38% |
129% |
59% |
71% |
| Folic Acid |
23% |
18% |
10% |
23% |
17% |
4% |
| Magnesium |
12% |
5% |
4% |
10% |
6% |
7% |
| Potassium |
14% |
7% |
6% |
14% |
18% |
8% |
| Omega-3s |
200 mg |
140 mg |
60 mg |
260 mg |
100 mg |
100 mg |
Tips for Enjoying Cruciferous Vegetables
To maximize taste and nutrition, here are some tips for buying and cooking cruciferous vegetables:
- Don't overcook cruciferous vegetables. They can produce a strong sulfur odor and become unappealing.
- You can buy several types of cruciferous vegetables ready-to-go in the frozen or fresh packaged sections of your supermarket, including broccoli, cauliflower, and Brussels sprouts.
- No raw veggie platter is complete without dark green broccoli or snowy white cauliflower florets.
- Add raw broccoli or cauliflower florets to your green salad to give the nutrients a big boost.
- Add chopped cruciferous veggies to soups, stews, and casseroles.
- When buying fresh broccoli, look for firm florets with a purple, dark green, or bluish hue on the top. They're likely to contain more beta-carotene and vitamin C than florets with lighter green tops. If it has yellow in it or is limp and bendable, the broccoli is old -- don't buy it.
Cruciferous Vegetable Recipes
Here are two simple side dish recipes featuring cruciferous vegetables.
Brussels Sprouts Sauteed with Pecans and Shallots
WebMD Weight Loss Clinic members: Journal as 1 cup "vegetables with 1 tsp fat"
I kept it light by using just a little canola oil, plus crisp turkey bacon to make the little crumbles that top off this dish. I love that this dish is easy to throw together, but looks elegant on a holiday or celebration table.
8 cups Brussels sprout halves (trim off end of each sprout and cut in half)
4 strips Louis Rich turkey bacon (or similar)
1 tablespoon canola oil
1 cup sliced shallots
1 teaspoon minced garlic
3/4 cup pecan pieces, lightly toasted in a nonstick frying pan
2 teaspoons brown sugar
- Micro-steam the Brussels sprouts with a couple tablespoons of water until just barely tender (about 6 minutes, depending on your microwave). Watch carefully so they don't overcook. Drain any excess water.
- Meanwhile, cook the turkey bacon strips over medium-high heat in a large nonstick frying pan coated with canola cooking spray, flipping them often, until crisp. Let cool on a paper towel, and then break them into small pieces.
- Add the canola oil to the same pan and heat over a medium-high flame. Add the shallots and saute, stirring frequently, for a couple of minutes. Add the minced garlic and saute another minute or two or until the shallots are golden. Stir in the Brussels sprout halves and saute a couple of minutes, stirring occasionally, to char part of the sprouts.
- Sprinkle pecans and brown sugar over the top and stir to blend. Reduce heat to medium-low and continue to cook and stir for another minute. Add salt and pepper to taste, if desired. Spoon the mixture into a serving bowl and sprinkle turkey bacon bits over the top.
