These recipes make use of cruciferous vegetables

Upstate family physician Kaushal Nanavati, MD, says research shows cruciferous vegetables can potentially reverse the buildup of plaque in arteries, helping to improve circulation.

“We don’t have medications that can do that,” he says. “And yet, this food can be of benefit.”

And not just for heart health.

Cruciferous vegetables are rich in nutrients including carotenoids, vitamins C, E and K, folate and minerals. They’re also high in fiber.

The National Cancer Institute explains that during food preparation, chewing and digestion, the glucosinolate in cruciferous vegetables breaks down into biologically active compounds that are being examined in research laboratories for their anticancer effects.

So, here’s your shopping list: arugula, asparagus, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, radishes, rutabaga, spinach, turnips, watercress and wasabi.

Here are four recipes featuring cruciferous vegetables (to read how Nanavati includes healthy eating as part of one’s overall wellness, click here):

fresh broccoliEasy Baked Broccoli Tots

Ingredients

2 medium heads broccoli, cut into florets

¼ cup onion, finely diced

¼ cup finely ground bread crumbs or gluten-free pretzels

1 large egg

¼ cup grated Parmesan cheese

Ranch dressing or ketchup, for dipping

Nutritional information per 6 tots

60 calories

2 grams total fat

25 milligrams cholesterol

120 milligrams sodium

8 grams carbohydrate

1 gram fiber

1 gram sugar

4 grams protein

Preparation

Preheat the oven to 350 degrees. Grease a nonstick baking sheet with cooking spray.

Bring a large pot of water to a boil. Add the broccoli florets to the water and cook just until fork tender, about 5 minutes. Thoroughly drain the florets and transfer to a food processor. Pulse the broccoli for a few seconds just until the it breaks down into small pieces. (Do not overmix the broccoli or the mixture will be too wet to form into tots.)

Measure out 3 packed cups of the broccoli and add it to a large bowl. Add the diced onion, bread crumbs, egg and Parmesan cheese and mix until thoroughly combined.

Using your hands, portion out about 2 tablespoons of the mixture and mold it into a tater-tot shape.

Arrange the tots on the prepared baking sheet, spacing them about 1 inch apart.

Bake the tots for about 20 minutes. Then flip them once and bake them an additional 10 to 15 minutes until crisped. Remove the tots from the oven and serve them with ketchup, ranch dressing or hummus for dipping.

Source: JustaTaste.com

bowl of coleslawAngie’s Dad’s Best Cabbage Coleslaw

Ingredients

1 medium head cabbage, shredded

1 large red onion, diced

1 cup grated carrots

2 stalks celery, chopped

1 cup white sugar

1 cup white vinegar

¾ cup vegetable oil

1 tablespoon salt

1 tablespoon dry mustard

Black pepper to taste

Nutritional information per serving

131 calories

8 grams total fat

Zero cholesterol

364 milligrams sodium

14 grams total carbohydrate

1½ grams fiber

12 grams sugars

1 gram protein

Preparation

In a large bowl, combine cabbage, onion, carrots and celery. Sprinkle with 1 cup sugar and mix well. In small saucepan, combine vinegar, oil, salt, dry mustard and pepper. Bring to a boil. Pour hot dressing over cabbage mixture and mix well.

Cook’s note: Best if made ahead, from a day to two weeks. Just drain juice prior to serving. This makes 20 servings.

Source: AllRecipes.com

grapefruitRaw Kale, Grapefruit and Toasted Hazelnut Salad

Ingredients

2 pink grapefruit

½ small red onion, thinly sliced, divided

fresh kale¼ cup fresh lemon juice

½ cup fat-free plain yogurt

2 tablespoons extra-virgin olive oil

½ teaspoon kosher salt

¼ teaspoon black pepper

8 ounces kale, very thinly sliced or  baby kale leaves

1 ounce toasted hazelnuts, chopped (1/3 cup)

Nutritional information per serving

184 calories

12 grams fat

bowl of hazelnuts1 milligram cholesterol

18 grams carbohydrate

3 grams fiber

179 milligrams sodium

5 grams protein

Preparation

Peel and segment grapefruit, reserving 3 tablespoons juice in a large bowl. Mince 2 rings onion. Add to grapefruit juice, with lemon juice, yogurt, oil, salt and pepper. Whisk until well mixed.

Then, toss in kale. Top with remaining onion, grapefruit and hazelnuts. Makes four 1¾ cup servings.

Source: Health.com

green peasCauliflower Risi e Bisi

Ingredients

2 tablespoons extra-virgin olive oil

½ cup sliced scallions

3 cloves garlic, minced

4 cups cauliflower rice, fresh or frozen

bowl of grated Parmesan cheese2 cups peas, fresh or frozen

½ teaspoon ground pepper

¼ teaspoon salt

2 tablespoons water

1 cup whole milk

2 teaspoons cornstarch

½ cup grated Parmesan cheese

2 tablespoons chopped fresh parsley, plus more for serving

Nutritional information per 1-cup serving

160 calories

8 grams fat

10 milligrams cholesterol

256 milligrams sodium

15 grams carbohydrates

4 grams fiber

6 grams sugars

7 grams protein

Source: EatingWell.com

Cancer Care magazine summer 2018 coverThis article appears in the summer 2018 issue of Cancer Care magazine.

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