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Angela’s Raw Food Kitchen: All About Cruciferous Vegetables!

Written by Tera on December 14, 2008 – -



Edible plants in the family Brassicaceae (also called Cruciferae) are termed Cruciferous vegetables. .

Researchers at the University of California, Berkeley, have recently discovered that 3,3′-Diindolylmethane in Brassica vegetables is a potent modulator of the innate immune response system with potent anti-viral, anti-bacterial and anti-cancer activity.

Cruciferous vegetables contain antioxidants (particularly beta carotene and the compound sulforaphane). They are high in fiber, vitamins and minerals.

Cruciferous vegetables also cantain indole-3-carbidol (I3C). This element changes the way estrogen is metabolized and may prevent estrogen driven cancers.

Cruciferous vegetables also contain a kind of phytochemical known as isothiocyanates, which stimulate our bodies to break down potential carcinogens (cancer causing agents).

List of cruciferous vegetables

Arugula

Brussels sprouts

Chard

Daikon

Mustard greens

Turnips

Bok choy

Cabbage

Chinese cabbage

Kale

Radishes

Watercress

Broccoli

Cauliflower

Collard greens

Kohlrabi

Rutabagas

Recipe using a crucifer

The Slaw
by Angela Elliott
1 head green cabbage, chopped
2 tablespoons fresh lemon juice
1/4 cup olive oil
1/4 cup Inland Sea Water
3 tablespoons sesame seeds
1/4 teaspoon turmeric
1/4 teaspoon cumin
1/2 teaspoon curry powder

In a large bowl, toss together all ingredients, making sure cabbage is evenly coated.
If possible, chill for at least an hour before serving.

Another idea~

Collard greens can be used with any pate. Just make your favorite pate recipe and roll inside collard leaves for an instant meal.

Here’s a yummy pate recipe from Alive in Five that is sure to please!

Mexican Pate
2 cups soaked sunflower seeds (1/2 hour to an hour)
2 tablespoons Mexican seasoning
1 tablespoon raw miso
1 teaspoon Himalayan salt
1 teaspoon cayenne
1 cup sun dried tomatoes (soaked for at least an hour)

Pulse chop in food processor and serve.



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8 Responses to “Angela’s Raw Food Kitchen: All About Cruciferous Vegetables!”

  1. By Tami on Dec 15, 2008

    Thanks for this post. I love hearing more details about vegetables and greens, or really any food. And recipes of how to use those veggies are always good too. :-)

    [Reply]

  2. By angela elliott on Dec 15, 2008

    You are so welcome, Tami! :-)
    Blessings,
    Angela

    [Reply]

  3. By Doll on Dec 15, 2008

    I have never been a fan of these veggies but am encouraged to give the slaw a try. I know how good they are for me. Thanks for the sharing the recipes. Could the slaw be made into a Green Smoothie? lol Guess anything’s possible.

    [Reply]

  4. By angela elliott on Dec 20, 2008

    Hi Doll,

    I am not a big fan of them either, but they are so good for you, I have to get used to eating more of them daily. :-) You are most welcome. I don’t know about turning that into a green smoothie, but what about turning it into a somewhat blended salad? So true, all things are possible.

    Blessings,
    Angela

    [Reply]

  5. By Nelli on Feb 27, 2009

    Good Morning, Angela

    I am a rare one who loves this group of veggies! You’ve listed a few that I have not heard of and I am on my way to the Farmer’s Mkt to see if they are available here in Norhtern Cal. I mostly use the leafy ones in smoothies. Thank you for the post.

    Have an awesome day,
    Nelli

    [Reply]

  6. By Lora "lo-raw" on Mar 19, 2009

    Please make note, Chard, the lovely rainbow version of which is pictured above, AKA “Swiss Chard”, and a wonderful green in its own right, is the only one of the list above that is NOT a crucifer. It belongs to the “Chenopodiaceae”, same family as spinach.

    [Reply]

  7. By Vanetta on May 5, 2009

    Hi,

    Great info! I have a question regarding broccoli. I love it! I have read a lot of info, and in many places I have read that eating it raw is not recommended due to a chemical in it that can interfere with the proper functioning of the thyroid. It didn’t say it definitely does or does all the time, but “can” interfere and can contribute to goiter formation.

    I love it raw, and I love it steamed! I am wondering about your thoughts on raw broccoli in particular..

    Thank you,
    Vanetta

    [Reply]

  8. By Tom Ferello on Sep 1, 2009

    I have read of the anti-inflamitory properties of crucifers relating to arthritis, can you verify these claims?

    [Reply]


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