Food Focus Recipe Handout: Cruciferous Vegetables
Food Focus Recipe Handout: Cruciferous Vegetables
Food Focus Recipe Handout: Cruciferous Vegetables
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<strong>Food</strong> <strong>Focus</strong> <strong>Recipe</strong> <strong>Handout</strong>:<br />
<strong>Cruciferous</strong> <strong>Vegetables</strong><br />
<strong>Food</strong>s within the food focus group<br />
<strong>Cruciferous</strong> vegetables are a diverse family of nutritious vegetables. They are named for the shape of<br />
their flowers, and we eat the cabbage-like head of cruciferous vegetables. Examples include broccoli,<br />
cauliflower, cabbage, kale, collard greens, bok choy, mustard and turnip greens, and Brussels sprouts.<br />
Health benefits of food(s)<br />
Though the nutrients can vary based on the different type of vegetable, nearly all cruciferous vegetables<br />
are a good source of vitamin C. Vitamin C keeps the immune system healthy and body tissues strong.<br />
The dark leafy green vegetables like kale and collard greens are a good source of vitamin K, which is<br />
essential for blood clotting when you get a cut or scrape. Vitamin K also helps maintain strong bones in<br />
elderly adults. Broccoli, one of the most popular cruciferous vegetables, is also a good source of folate<br />
(a B vitamin), potassium, magnesium and fiber.<br />
Recommended intake(s)<br />
<strong>Cruciferous</strong> vegetables are an important way to help meet your daily vegetable<br />
requirement. One serving of vegetables is ½ cup. The amount of vegetables you<br />
need every day depends on your gender, age and physical activity level. Generally,<br />
kids need 1 to 1 ½ cups of vegetables a day, teens and adults need 2 to 3 cups. For<br />
age and gender-specific recommendations for daily and weekly vegetable consumption,<br />
visit choosemyplate.gov.<br />
Buying, storing and preparation tips<br />
<strong>Cruciferous</strong> vegetables can be purchased fresh, frozen or canned.<br />
Tips for fresh: When buying fresh cruciferous vegetables, choose<br />
those that are bright in color and clear of any blemishes. The cooking<br />
methods might be slightly different for each vegetable, but in general<br />
steaming is the best way to cook fresh cruciferous vegetables.<br />
Boiling is another option, but some of the vitamins and<br />
minerals are lost in the water.<br />
Tips for frozen: The nutrient content is nearly the<br />
same for frozen and fresh vegetables. Frozen<br />
cruciferous vegetables can be added to your<br />
favorite soups, pasta or rice dishes for<br />
an added nutrient boost.<br />
Tips for canned: Some cruciferous<br />
vegetables are available canned. Whenever<br />
using canned vegetables, be sure to rinse<br />
thoroughly to remove some of the sodium<br />
that is added during processing.
Three interesting facts<br />
1<br />
2<br />
3<br />
<strong>Cruciferous</strong> vegetables are named so because the plants’<br />
flowers have four petals that resemble a cross.<br />
California is the top cabbage grower in the U.S.,<br />
with the peak season during March. This<br />
is convenient for St. Patrick’s day favorites<br />
corned beef and cabbage.<br />
Broccoli is known as the “Crown Jewel of<br />
Nutrition” because it has so many important<br />
vitamins and minerals.<br />
Looking for more information<br />
about healthy eating and living?<br />
Visit our website<br />
balanceittakesyou.com<br />
<strong>Recipe</strong>: Baked Kale Chips<br />
Serving: 6 • Cook time: 20 minutes<br />
Ingredients:<br />
1 bunch kale<br />
1 Tbsp olive oil<br />
1 tsp sea salt<br />
1 tsp garlic powder<br />
Directions<br />
1. Preheat oven to 350 F. Spray a baking sheet with non-stick spray.<br />
2. Wash and dry kale thoroughly. Tear the leaves away from the stems into bite size pieces.<br />
3. Lay a single layer of leaves out on the baking sheet and drizzle with olive oil, salt and garlic powder.<br />
4. Bake until edges are golden brown – about 10-12 minutes.<br />
Nutritional Information per serving (roughly 1 cup): Calories 58, Total Fat 2.8 g, Saturated Fat 0 g,<br />
Cholesterol 0 mg, Sodium 185mg, Total Carbohydrate 8 g, Fiber 1.5 g, Protein 2.5 g<br />
Adapted from All<strong>Recipe</strong>s.com<br />
http://www.aicr.org/foods-that-fight-cancer/broccoli-cruciferous.html?gclid=CI2GgIOJtbACFUZN4Aod4we5Vg<br />
http://www.nlm.nih.gov/medlineplus/ency/article/002407.htm<br />
http://www.fruitsandveggiesmatter.gov/month/broccoli.html