Cruciferous Vegetables

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Cooking With
Cruciferous Vegetables
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What are cruciferous vegetables?
Broccoli
Cauliflower
BrusselsSprouts
Cabbage
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Why Eat Cruciferous Vegetables?

• Cruciferous vegetables provide important
  nutrients
• Vitamins
• All have vitamin C
• Broccoli and Brussels sprouts have folate
• Mineralsespecially calcium
• Fiber

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Why Eat Cruciferous Vegetables?

• Cruciferous vegetables also contain
  phytochemicals
• Naturally occurring components of plants
• May decrease cancer risk

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How much should we eat?

• 1 to 2 servings / week
• One serving is
• 1/2 cup of cooked or raw
• broccoli, cauliflower,
• cabbage, Brussels sprouts,or other dark green
  leafy vegetables

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Which ones should we eat?

• It is important to eat a variety!

Wednesday
Friday
Monday
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Fresh versus Frozen
Frozen
Broccoli

• Nutrition
• Virtually identical nutrient content
• Fresh may even be lower in nutrients
• If shipped long distances
• If stored longer
• Frozen usually packaged immediatelyafter harvest

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Fresh versus Frozen

• Nutrition
• Cruciferous vegetables are naturally low in fat,
  whether fresh or frozen
• Butgo easy on frozen vegetables packed in
  butter or cream sauces

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Fresh versus Frozen

• Cost
• Fresh vegetables may save you money
• When they are in season
• When they are grown locally

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Fresh versus Frozen

• Cost
• Frozen vegetables can save you money
• When fresh vegetables are out of season
• Frozen vegetables can save you time, too!
• Choose diced or chopped
• Choose generic or store brands

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How do we choose and store cruciferous vegetables?

• Choose vegetables that are compact and firm with
  good color and no yellowing
• Keep fresh broccoli and cauliflower up to 5 days
  in the refrigerator
• Keep fresh cabbage and Brussels sprouts up to 2
  weeks in the refrigerator
• Keep frozen vegetables up to 6 months

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How do we prepare and cook cruciferous vegetables?

• Please refer to your tips sheet as we continue

Tips!
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Summary of preparation and cooking of cruciferous
vegetables

• Wash, drain, and remove outer leaves
• Trim off tough stems
• Steam, boil, stir-fry, or microwave

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Cruciferous vegetables and your family

• How can you introduce cruciferous vegetables to
  your family?