POTENT BENEFITS
Cruciferous vegetables provide powerful health benefits for preventing and treating diseases, including cancers.
They are potent nutraceuticals you can eat every day to boost your gut microbiome and immune system.
The antioxidant phytonutrients in cruciferous vegetables can help you protect your cells from damage, reduce inflammation, improve cholesterol levels and blood glucose control, protect against heart disease and cerebrovascular (brain) disorders, including stroke, brain aneurysm, and brain bleeds, prevent chronic disease, protect brain, muscle and bone health, as well as prevent diabetes, high blood pressure, arthritis and osteoporosis.
The cruciferous family of vegetables includes arugula (rocket), bok choy, broccoli, brussel sprouts, cabbage, cauliflower, chard, collard greens, daikon, horseradish, kale, kohlrabi, mustard greens and seeds, radishes, rutabaga, turnip, wasabi and watercress.
To boost and protect your health, eat one serving of cruciferous vegetables every day, or a minimum of five serves per week.
EASY TASTY CABBAGE
If cruciferous vegetables aren’t a favourite of yours, I want to inspire you with a cabbage recipe that’s simple and tasty and quick to make.
I make this dish with green cabbage, and the secret to making green cabbage delicious is to finely shred it.
Cut the cabbage in half first and cut out the hard core of the cabbage. Follow the V shape and cut in.
Then place the cut surface flat on your cutting board and slice across in thin slices.
You could also use a mandoline slicer to finely shave the cabbage.
Whatever method you use, shred the cabbage as thinly as possible.
Ingredients
1 small cabbage (or half a large cabbage), trimmed and finely sliced.
1 red or brown onion finely diced.
1 tbsp of organic olive oil.
1-2 teaspoons of organic wholegrain (seed) mustard.
A squeeze of fresh lemon juice (optional).
1-3 cloves of crushed garlic (for garlic lovers – and optional).
Celtic sea salt and freshly ground black pepper to season.
Instructions
Heat the oil in a frying pan.
Add the onion and fry on a medium-high heat until the onions are soft and browning.
If you love garlic, crush 1-2 cloves of garlic and stir it through the cooked onions.
Then add the shredded cabbage and stir-fry until tender (al dente). Don’t overcook it.
Once your cabbage is cooked, stir in 1-2 teaspoons of wholegrain mustard.
I love organic wholegrain mustard made with yellow and brown mustard seeds and spices, so I use 2 teaspoons.
Finally, add a few grinds of fresh black pepper, a pinch of Celtic sea salt if needed (taste test first), and a squeeze of fresh lemon juice (optional).
Stir the seasoning through and serve.
Dress with a swirl of pumpkin seed oil and a dash of chopped capers (about a teaspoon).
This dish is also delicious served alongside garlic smashed or mashed organic potatoes.
WHITE BEAN HUMMUS
I love the versatility of white bean hummus as a dressing for steamed cruciferous vegetables, for a protein boost in buddha bowls, or to add umami (savoury) flavour in coleslaw dressings.
You can also use hummus for wholegrain pasta dressings, a dipping sauce for fritters or falafel, or as a delicious filling in wraps and burritos.
Hummus is naturally high in fibre and healthy fats.
And one of the ingredients – tahini – contains anti-inflammatory sesamin for boosting bone, joint, and heart health.
Your skin and hair will love it too.
I used white beans in this recipe because they are better tolerated by people who react to chickpeas, in particular flatulence or bloating.
But if you love chickpeas – and chickpeas love you – you can use chickpeas instead of white beans.
I also used Australian metric spoons to measure the ingredients.
But to be honest, I cook more by taste so use this recipe as more of a guide.
Play with the ingredient flavours and make your hummus to your taste.
Ingredients
1 can of organic cannellini or white beans (425g).
1 large shallot finely diced and fried until a light golden colour (shallot is sweeter than onion).
1-2 tablespoons of organic hulled white tahini (hulled is less bitter for dressings).
1 tablespoon of cold-pressed white chia seed oil.*
Juice of half a large lemon.
1/4 teaspoon of lemon zest.
2-3 teaspoons of capers.
1 teaspoon of pure maple syrup to balance the flavour elements.
1/2 teaspoon of ground cumin.
1-3 crushed garlic cloves (optional).
1 tablespoon of finely chopped fresh chives (optional).
Directions
Drain and rinse the beans.
Marinate the garlic in the lemon juice and maple syrup for 5 minutes.
Add all of the ingredients except for the chives and fried onions into a food processor – or use a stick blender and bowl.
Blend until creamy. Scrape down the sides as needed.
Taste and adjust the ingredients to suit your palate.
The beauty of this recipe is you can make it your way.
You can add more salt (capers) or sweet (maple) notes.
You can add more garlic or leave it out.
Keep blending and adjusting until the flavour is perfect for you.
If the hummus is too thick, add small amounts of water at a time until you get a creamy, flowing consistency.
The final step is stirring through the chopped chives and fried shallots, using a spatula.
Pour into a sealed glass container and refrigerate so the flavours have time to settle and combine.
Store in the fridge and eat within three days.
Recipe Notes
When you store hummus in the fridge, add a swirl of oil (very thin layer) over the top to stop it drying out. I also add a swirl of dark balsamic vinegar. My favourite is pumpkin seed oil but you can also use a mellow olive oil.
The next time I use the hummus, I stir the oil and balsamic through the hummus and it pops with flavour and remoistens the hummus.
You can also use a splash of water to thin hummus but when it thickens it is a perfect consistency for wraps or sandwiches – or avocado toast.
You can fry a medium-size brown onion if you don’t have shallots.
When you brown onions, you can add a small splash of balsamic when they are browned, stir the vinegar through until the onions almost caramelise and the vinegar has evaporated. The balsamic will further intensify and highlight the sweetness of the browned onions.
I used white chia seed oil (or macadamia oil) in this recipe because it has a neutral taste that pairs well with white beans. But you can use avocado oil, of extra virgin olive oil.*
To make a creamier hummus for coleslaw and dips add 1-2 tablespoons of organic mayonnaise, or use plain, cultured coconut yoghurt for vegan or egg-free diets.
You can also stir in a tablespoon of finely chopped herbs like fresh dill or parsley instead of chives.
Garnish your hummus with a swirl of pumpkin seed or chilli oil.
Side serves of roasted red capsicum, caramelised onions, and olives create a happy feast.
DOWNLOAD RECIPE SHEET
If you would like a handy reference sheet of our dressings and hummus recipes, you can download and print by clicking on the link – Delicious Dressings & Hummus Recipes Sheet.
Also check out our blog, Delicious Dressing Recipes for more ways you can make cruciferous vegetables mouthwateringly delicious.
Enjoy!
All the best,
Lisa Rieniets ND.
RELATED BLOGS
Nutrition Therapy Remedy – VEGETABLES
https://www.renerhealthclinics.com.au/nutrition-therapy-remedy-vegetables/
Delicious Dressing Recipes
https://www.renerhealthclinics.com.au/delicious-dressing-recipes/
Healthy Eating Directory
https://www.renerhealthclinics.com.au/healthy-eating-directory/
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