The Beginner's Guide to Cruciferous Vegetables

What do kale, arugula and Brussels sprouts have in common? Aside from being trendy ingredients, they’re all delicious cruciferous vegetables that pack a nutritional punch.

Cruciferous veggies are a diverse group that includes broccoli, cauliflower, cabbage, kale, bok choy, arugula, Brussels sprouts, collards, watercress and radishes. Fun fact: The term “cruciferous” is an informal classification for members of the mustard family and comes from the Latin cruciferae meaning “cross bearing,” because the four petals resemble a cross.

While these veggies grow in all different colors, shapes and sizes, they share several nutritional benefits. Most cruciferous vegetables are rich in vitamins and minerals such as folate and vitamin K. Dark green cruciferous veggies also are a source of vitamins A and C and contain phytonutrients — plant-based compounds that may help to lower inflammation and reduce the risk of developing cancer. Cruciferous vegetables are rich in fiber and low in calories, a combination that will help you feel full and satisfied without overeating.

It doesn’t take much to reap the benefits. Adults need at least 2½ cups of vegetables per day. One cup of raw and cooked veggies, such as broccoli, cauliflower and Brussels sprouts, is equivalent to a 1-cup vegetable serving. Two cups of raw leafy vegetables, such as kale and arugula, are the equivalent of a 1-cup vegetable serving.

Ready to add more cruciferous veggies into your diet? These tips will make packing in your vitamins and minerals easy and enjoyable.

Cauliflower

This versatile veggie is delicious in many ways beyond steaming. Try roasting florets or “steaks” of cauliflower to release its pleasant flavor. When pureed, it’s a great substitute for cream sauce. Other creative cauliflower options? Mash into a pizza or quiche crust, grate it into a substitute for rice or pickle it for a low-calorie salty, crunchy snack.

Brussels Sprouts

Brussels sprouts practically beg to be roasted in the oven. For a melt-in-your-mouth side dish, roast and toss with something sweet, such as dried fruit or maple syrup, as well as something savory — anything from Parmesan cheese to sliced olives.

Kale

The almighty kale is a wonderful green for salads. Remove the tough stem, slice into thin ribbons and toss with toppings and dressing. Best of all, this hearty green will not wilt for days, making it a great option for preparing in advance. To balance the bitter bite, pair it with something sweet such as roasted carrots, diced apple or dried fruit. Kale also is a great addition to smoothies, soups and can even be baked into crisp chips.

Arugula

Arugula is one of the easiest greens to grow in your garden or in a planter. Enjoy this spicy leaf pureed into a pesto with a kick, tossed onto whole-wheat pizza once it emerges from the oven or used in a variety of tossed salads. For a classic combination try fresh arugula paired with feta cheese, cubed watermelon and a balsamic dressing.

Broccoli

Broccoli lends itself to a variety of recipes, from crunchy salads to creamy soups. It can be steamed with grated cheese on top or eaten raw with dip. For picky eaters, try finely chopping broccoli and baking it into nuggets.

Cabbage

Purple, green, savoy or Napa – there’s a variety of cabbage and different types work best in different recipes. Green, purple and Napa cabbage work well in slaws. Red or purple cabbage are great for braising until tender. Savoy and green cabbage are popular choices for stuffing with meat or other ingredients and baking.

Bok Choy

Available in both standard and “baby” sizes, bok choy is a vegetable that steams quickly. Try adding it toward the end of the cooking process to help it keep its crunch. Bok choy makes a great addition to soups and stir-fry, or try it sauteed as a side dish with garlic or ginger sauce.