Ways to Enjoy Cruciferous Vegetables

Written By Judy Doherty, MPS, PCII

Eating more cruciferous vegetables can be both delicious and easy if you incorporate them into your diet creatively. They are a bonus for gut health, too! Here are some practical tips and ideas to help you include more crucifers in your meals:

1. Smoothies

Add to Smoothies: Blend spinach, kale, or even a bit of broccoli into your morning smoothie. Pair with fruits like bananas, berries, and a liquid base like almond milk for a nutrient-packed drink.

2. Salads

Leafy Greens: Use kale, arugula, or watercress as the base for your salads.

Crunchy Additions: Add shredded cabbage, sliced radishes, or broccoli florets for extra crunch and nutrition.

3. Roasting

Roast Veggies: Toss Brussels sprouts, cauliflower, and broccoli in olive oil, salt, and pepper. Roast them in the oven at 400°F (200°C) for about 20-30 minutes until crispy and caramelized.

4. Stir-Fries

Stir-Fry Mix: Include bok choy, broccoli, and cabbage in your stir-fries. They cook quickly and pair well with a variety of proteins and sauces.

5. Soups and Stews

Add to Soups: Incorporate cruciferous vegetables like kale, broccoli, or cauliflower into soups and stews. They can add depth and nutrition to the dish.

6. Snack Ideas

Raw Veggies: Snack on raw broccoli, cauliflower, and radishes with a healthy dip like hummus or yogurt-based dressing.

Kale Chips: Make kale chips by tossing kale leaves with a bit of olive oil and salt, then baking until crispy.

7. Pasta and Grain Dishes

Mix into Pasta: Add steamed or sautéed broccoli or cauliflower to pasta dishes.

Grain Bowls: Top your grain bowls with roasted Brussels sprouts or sautéed bok choy.

8. Substitutes and Alternatives

Cauliflower Rice: Use cauliflower rice as a substitute for regular rice in many dishes.

Cauliflower Pizza Crust: Try making or buying a pizza crust made from cauliflower.

9. Breakfast

Veggie Omelets: Add chopped broccoli, kale, or spinach to your morning omelet or scrambled eggs.

Green Smoothie Bowls: Blend kale or spinach with fruits and top with nuts, seeds, and more fruit.

10. Creative Dishes

Broccoli Slaw: Use broccoli stems to make a crunchy slaw mixed with carrots and a tangy dressing.

Stuffed Cabbage Rolls: Make cabbage rolls stuffed with a mix of rice, vegetables, and protein.

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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