Food Focus Recipe Handout: Cruciferous Vegetables

Food Focus Recipe Handout:
Cruciferous Vegetables
Foods within the food focus group
Cruciferous vegetables are a diverse family of nutritious vegetables. They are named for the shape of
their flowers, and we eat the cabbage-like head of cruciferous vegetables. Examples include broccoli,
cauliflower, cabbage, kale, collard greens, bok choy, mustard and turnip greens, and Brussels sprouts.
Health benefits of food(s)
Though the nutrients can vary based on the different type of vegetable, nearly all cruciferous vegetables
are a good source of vitamin C. Vitamin C keeps the immune system healthy and body tissues strong.
The dark leafy green vegetables like kale and collard greens are a good source of vitamin K, which is
essential for blood clotting when you get a cut or scrape. Vitamin K also helps maintain strong bones in
elderly adults. Broccoli, one of the most popular cruciferous vegetables, is also a good source of folate
(a B vitamin), potassium, magnesium and fiber.
Recommended intake(s)
Cruciferous vegetables are an important way to help meet your daily vegetable
requirement. One serving of vegetables is ½ cup. The amount of vegetables you
need every day depends on your gender, age and physical activity level. Generally,
kids need 1 to 1 ½ cups of vegetables a day, teens and adults need 2 to 3 cups. For
age and gender-specific recommendations for daily and weekly vegetable consumption,
visit choosemyplate.gov.
Buying, storing and preparation tips
Cruciferous vegetables can be purchased fresh, frozen or canned.
Tips for fresh: When buying fresh cruciferous vegetables, choose
those that are bright in color and clear of any blemishes. The cooking
methods might be slightly different for each vegetable, but in general
steaming is the best way to cook fresh cruciferous vegetables.
Boiling is another option, but some of the vitamins and
minerals are lost in the water.
Tips for frozen: The nutrient content is nearly the
same for frozen and fresh vegetables. Frozen
cruciferous vegetables can be added to your
favorite soups, pasta or rice dishes for
an added nutrient boost.
Tips for canned: Some cruciferous
vegetables are available canned. Whenever
using canned vegetables, be sure to rinse
thoroughly to remove some of the sodium
that is added during processing.

Three interesting facts
1
2
3
Cruciferous vegetables are named so because the plants’
flowers have four petals that resemble a cross.
California is the top cabbage grower in the U.S.,
with the peak season during March. This
is convenient for St. Patrick’s day favorites
corned beef and cabbage.
Broccoli is known as the “Crown Jewel of
Nutrition” because it has so many important
vitamins and minerals.
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Recipe: Baked Kale Chips
Serving: 6 • Cook time: 20 minutes
Ingredients:
1 bunch kale
1 Tbsp olive oil
1 tsp sea salt
1 tsp garlic powder
Directions
1. Preheat oven to 350 F. Spray a baking sheet with non-stick spray.
2. Wash and dry kale thoroughly. Tear the leaves away from the stems into bite size pieces.
3. Lay a single layer of leaves out on the baking sheet and drizzle with olive oil, salt and garlic powder.
4. Bake until edges are golden brown – about 10-12 minutes.
Nutritional Information per serving (roughly 1 cup): Calories 58, Total Fat 2.8 g, Saturated Fat 0 g,
Cholesterol 0 mg, Sodium 185mg, Total Carbohydrate 8 g, Fiber 1.5 g, Protein 2.5 g
Adapted from AllRecipes.com
http://www.aicr.org/foods-that-fight-cancer/broccoli-cruciferous.html?gclid=CI2GgIOJtbACFUZN4Aod4we5Vg
http://www.nlm.nih.gov/medlineplus/ency/article/002407.htm
http://www.fruitsandveggiesmatter.gov/month/broccoli.html