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Eat Your Veggies

April 9, 2018

Did you know that there are several vegetables that are actually considered super foods? The cruciferous vegetables fall into this category.

 

Research published in the late 90's of the Journal of the American Dietetic Association, showed that 70% or more of their reviewed studies found a link between cruciferous vegetables and protection against cancer. These vegetables are all low in calories but loaded with minerals, antioxidants, and vitamins such as vitamin A, vitamin C, and vitamin K. These vegetables are also full of dietary fiber. Dietary fiber can help prevent heart disease, diabetes, weight gain, and can also improve digestive health. Lab studies show that one of the phytochemicals found in cruciferous vegetables - sulforaphane - can stimulate enzymes in the body that detoxify carcinogens before they damage cells, says Matthew Wallig, DVM, PhD. So it's easy to see why you should add these types of vegetables to your diet.

 

Here is a cruciferous vegetables list highlighting the many veggies that you can include in your diet to take advantage of the multitude of health benefits:

 

  • Arugula.

  • Bok Choy.

  • Broccoli.

  • Brussels Sprouts.

  • Cabbage.

  • Cauliflower.

  • Collard Greens.

  • Kale.

 

I have found the easiest way to add these vegetables to my diet is to just thoroughly wash and cut up and have handy for snacking, or simply bake them in the oven.

 

 

 

Simple Broccoli, Cauliflower, Brussels Sprout Bake:

  1. Fill a gallon sized Ziploc bag with equal amounts of the 3 mentioned veggies. Don't fill to the top, but leave some room so the veggies can easily be shaken around.

  2. Add a 2-3 Tablespoons of Extra Virgin Olive Oil (EVOO)

  3. Add 2 teaspoons each of garlic powder, onion powder, and ground ginger.

  4. Add 2-3 Tablespoons of coconut aminos (you can skip this ingredient if you prefer).

  5. Close Ziploc and shake, to evenly coat the vegetables.

  6. Spread evenly on parchment-lined cookie sheet.

  7. Bake 375 F for 30 minutes

  8. Serve immediately or place in an air-tight container and refrigerate, for snacking.

 

After baking, I place my veggies in a glass dish, cover, and refrigerate.

 

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