Cruciferous vegetables have long been touted as a rich source of vitamins and fiber. They may be even more esteemed, though, due to their source of phytonutrients, which are plant-based compounds that may help to lower inflammation and reduce the risk of developing cancer. According to the National Cancer Institute, cruciferous vegetables are also rich in glucosinolates, which are being researched for their potential properties that could affect some types of cancer.
It is recommended that we eat several servings per week of vegetables from the cruciferous family. Without cruciferous vegetables in our diet, we simply cannot get optimal intake of glucosinolates.
Vegetables in the cruciferae family include: Cauliflower, cabbage, bok choy, broccoli, Brussels sprouts, arugula, kale, collard greens, kohlrabi, broccoflower, broccoli rabe (rapini), Chinese cabbage, Napa cabbage, turnip and rutabaga.
The shape of the flowers of these vegetables have four petals that resemble a cross, or cruciferae in Latin, which is where this family of vegetables gets its name.
So next time you’re looking for something healthy to serve in your food service operation or want to make sure you’re eating a well-balanced diet, remember the cruciferae family of vegetables!
Cruciferous Recipe - Parmesan Roasted Broccoli
- Recipe #19657
- Portion: 4 oz
- Servings: 48
- 12 lb Broccoli, Fresh or Frozen
- 2 tsp Black Pepper
- 1 Tbsp + 1 tsp Garlic Powder
- 2 cups Grated Parmesan Cheese
- 1/2 cup Lemon Juice
Preheat oven to 425°F. Spray sheet pan(s) with nonstick spray. Place broccoli on sprayed sheet pan(s) in a single layer. Add oil, pepper and garlic on top, tossing gently to combine. Bake 10-12 minutes. Sprinkle with grated parmesan cheese and lemon juice before serving.