Let’s get you well aquatinted to this family. Including cauliflower and other vegetables from the cruciferous/Brassica family is something I try to add in at least a few times per week because of the vast benefits. Cruciferous vegetables contain a powerful pack of naturally occurring phytochemicals known as glucosinolates (a sulfur containing compound that is responsible for the pungent spicy, bitter aroma). Glucosinolates further break down into metabolites that each have a unique set of benefits. Some of the most studied metabolites are isothiocyanates such as sulforphane and indole-3 carbinol which have been found to have anti-cancer, anti-inflammatory, and anti-bacterial properties as well as assisting in phase I and phase II detoxification in the liver. There is also a potential benefit of reducing cardiovascular disease related concerns such as having a heart attack as well as reducing LDL-cholesterol but there are more studies needed here. I found one study to be really interesting as I am very interested in removing toxins from my lifestyle. This study showed that providing a broccoli sprout rich beverage enhanced urinary excretion of known carcinogens, benzene and acrolein!
These phytochemicals can be found in broccoli and broccoli sprouts, cabbage, bok choy, kale, mustard greens and Brussel sprouts to name a few. In order for glucosinolates to break down into the beneficial metabolites enzymes, myrosinases, are needed. These enzymes are released when the raw plant is chopped or chewed. Heat can decrease activity of this enzyme therefore it’s best to not overcook your vegetables. Along with being rich in phytochemicals this class of vegetables is also good sources of fiber, folate, vitamin K, vitamin C and calcium.
Best Cooking Practices to Get the Most Benefits
I recommend eating a combination of raw and lightly cooked vegetables. For example a salad or avocado toast topped with raw broccoli sprouts is a great way to benefit from a super powerful isothiocyanate known as sulforaphane. Check out my IG post on sprouting here
-Never BOIL your veggies
-Lightly steam for less than 5 minutes
-Sauté in a pan with EVOO or avocado oil over medium heat until a fork can just begin to pierce through
-Roast at 425F for 10-15 minutes
Now for the fun part, a new recipe:
If you are a fan of cauliflower you will love this creative recipe. Whenever I have cauliflower I usually lightly steam with some Himalayan salt and pepper but I was feeling bored with that method and come up with this recipe. I have seen before the idea of cauliflower steaks but not anything like this. What I love about recipes like this is the ability to change the ingredients based on what you have available. The sauce, cheese, vegetables can all be substitued.. Maybe you don’t have red sauce but have a pesto or Alfredo available that would also be so delicious. Maybe you’re not a fan of meat products and want to change out the chicken sausages with a protein alternative or want a different cheese, the options are endless. This can definitely be a main course as the fiber from the vegetables will likely keep you full and satisfied.
I hope you enjoy this recipe as much as I did.
Click here for the a pdf recipe card
