Cruciferous vegetables are powerful foods that can help prevent many forms of cancer, reduce existing cancer tumors, and aid in the prevention of heart disease. Broccoli, cabbage, cauliflower, arugula, kale, and Brussels sprouts all contain isothiocyanates--a group of chemicals that break down carcinogens in the body, helping to metabolize toxins. Studies show that people who eat two to three servings of cruciferous vegetables each week lower their risk of breast cancer, colon cancer, and lung cancer. A National Cancer Institute study found that eating three helpings of crucifers a week dropped prostate cancer risk by 50 percent. The powerful chemicals in these veggies also reduce homocysteine levels, a known precursor to heart disease.
Cruciferous vegetables are low in calories and high in fiber and the chromium found in these foods helps regulate blood sugar and insulin function, key factors in keeping diabetes at bay. Even with all the benefits that crucifers provide, many people refuse to eat them because of their strong taste. But a little creativity can go a long way in making these wonderful foods palatable: try cream of broccoli soup, cauliflower au gratin, stuffed cabbage, or the recipe below--the possibilities are endless.
Brussels Sprouts For the Meat-and-Potatoes Eater
- 1 pound fresh Brussels sprouts, washed, stems trimmed, and outer leaves removed
- 1 tablespoon extra virgin olive oil
- 2 tablespoons unsalted butter, 3 tablespoons cider vinegar
- 1/4 cup grated Parmesan cheese
- Salt and pepper, to taste
Thinly slice Brussels sprouts, either in a food processor fitted with a slicing blade, or by hand. Heat a heavy, nonstick skillet. Add olive oil and butter, swirling the pan so that the butter melts. Saute sliced Brussels sprouts for 5 minutes. Add cider vinegar and grated Parmesan, stirring briefly to incorporate. Add salt and freshly ground black pepper to taste. Serves four--who will all be healthier for it!