"What matters most is your overall way of eating and living."
--Dean Ornish, MD
- Arugula
- Bok Choi
- Broccoli
- Broccoli romanesco
- Brussels sprouts
- Cabbage
- Cauliflower
- Collards
- Daikon horseradish
- Kale
- Kohlrabi
- Mustard
- Radishes
- Rutabaga
- Turnips
- Wasabi
- Watercress
According to the National Cancer Institute, “Cruciferous
vegetables are rich in nutrients, including several carotenoids (beta-carotene,
lutein, zeaxanthin); vitamins C, E, and K; folate; and
minerals. They also are a good fiber source.
In
addition, cruciferous vegetables contain a group of substances known as
glucosinolates, which are sulfur-containing chemicals. These chemicals are
responsible for the pungent aroma and bitter flavor of cruciferous vegetables.”
Recently I bought some wasabi arugula (talk about pungent!) from one of southern Indiana’s organic farmers and shared it with several people. Everyone was amazed at the wonderful flavor of this green when used in small amounts as a sandwich garnish. Next time I am at the farmers market, I will buy more so I can pesto with it. If you ever see red watercress at the farmers market, be sure and get some. The red version of watercress has stronger anti-breast cancer properties than green watercress. Cheddar cauliflower (it is the color of cheddar cheese!) is delicious steamed or made into a puree topped with grilled portabello mushrooms.
Choose your vegetables with care. Buy cruciferous vegetables weekly and eat daily. Play with your food!
With love and kindness,
Nancy Heinrich, MPH
Founder and Wellness Architect
