Cruciferous Vegetables


Sounds prehistoric and may get your kids interested in dinner.  Hey kids how about some Cruciferous Vegetables for dinner?  They are not vegetables left over from the Mesozoic era, they are actually considered “Super Veggies” because they have vitamins, fiber, and disease fighting phytochemicals. 

So, cover them in cheese or grind them into a pizza crust, and you children will have no idea they are enjoying some of the healthiest vegetables on the planet.

The Cruciferous Vegetable family includes broccoli, cauliflower, brussel sprouts, kale, cabbage and bok choy.

These vegetables may help to lower your risk of getting cancer by reducing oxidative stress.  Another reason these veggies are super, half of their fiber is much needed soluble fiber.  (People by gritty drink powders to get their soluble fiber when they could be eating a cup of broccoli.)

What’s in a cup of broccoli? (1)

  • 135% of the daily value (DV) for vitamin C, which also aids immune function and is needed for the health of connective tissue
  • 116% of the DV for vitamin K, which is necessary for healthy blood coagulation and the metabolism of calcium
  • 14% of the DV for folate, a B vitamin that supports heart health, healthy aging, prevents birth defects, and may help prevent cancer
  • 11% of the DV for vitamin A, necessary for healthy vision, immune strength, and the integrity of skin and mucous membranes
  • 10% of the recommended daily intake (RDI) of manganese, a mineral that plays a role in bone, joint, and skin health
  • 2.4 grams fiber, which is necessary for normal digestion and reduces the risk of heart disease

And just 31 calories!

My favorite broccoli soup recipe:

Cauliflower pizza crust:


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