I’ve written previously about the benefits of cruciferous vegetables. These vegetables are super foods, and it is worth repeating why we should include them in our daily diet.
I’ve written previously about the benefits of cruciferous vegetables. These vegetables are super foods, and it is worth repeating why we should include them in our daily diet.
Cauliflower, broccoli, cabbage, kale and brussels sprouts are just some of the super vegetables. When overcooked, they can give off a strong sulfur odor.
Cruciferous vegetables contain disease-fighting phytochemicals.
An October 1996 issue of the Journal of Dietetic Association had an article about the discovery of a link between cruciferous vegetables and the protection against certain cancers.
We have all heard about free radicals. Cruciferous vegetables might protect against cancer by reducing oxidative stress. Oxidative stress is the overload of harmful molecules called oxygen free radicals, which are generated by the body.
Reducing free radicals can reduce the risk of colon, lung, prostate, breast and other cancers.
In a study funded by the National Cancer Institute, led by Jay H. Fowke, Ph.D., associate professor and cancer epidemiologist for the Department of Medicine at Vanderbilt Medical Center in Nashville, Tenn., 20 people participated, eating 1 to 2 cups of cruciferous vegetables a day. After three weeks, the amount of oxidative stress in their bodies was measured. After a three-week washout period, study participants were told to take a multivitamin with fiber. Oxidative stress was measured. Oxidative stress dropped 22 percent during that period of eating lots of cruciferous vegetables. During the multivitamin segment, the oxidative stress dropped to 0.2 percent.
Fowke claims more study is needed but thinks the evidence is pretty strong that eating cruciferous vegetables is a particularly healthful choice.
“There’s no harm to it and consistently, across the line, it’s associated with improved health and reduced risk of various chronic diseases,” Fowke says.
Further studies show a diet rich in cruciferous vegetables is linked to lower levels of markers of inflammations in the body. These markers can signal an increased risk of cardiovascular disease.
In another recent study, diets low in cruciferous vegetables, yellow vegetables, wine and coffee but high in sugar-sweetened soft drinks, refined grains and processed meats were identified as possibly increasing chronic inflammation and raising the risk of Type 2 diabetes.
Matthew Wallig, DVM, Ph.D., professor of comparative pathology at University of Illinois at Urbana, Ill., studied cruciferous vegetables and found that the phytochemical sulforaphane can stimulate enzymes in the body that detoxify carcinogens before they can damage cells.
Cauliflower rice is the health trend. The net carbohydrates of 1 cup of cauliflower is 29 grams vs. 51 grams in white rice and 42 grams in brown rice. Wash and thoroughly dry one cauliflower head. Cut into four even sections.
You will need a box grater with medium-size holes or food processor. Pulse into small pieces. Press the excess moisture with paper towels or a kitchen towel, squeezing all the water.
Saute in a large skillet over medium heat in 1 tablespoon vegetable oil. Cover with a lid so the cauliflower steams and becomes tender. Cook for 5 to 8 minutes, stirring occasionally.
Season with salt and pepper to taste.
This is the comparison between brown rice and cauliflower rice:
Cauliflower Rice: Cholesterol, 0; sodium, 176 mg; potassium, 1,758 mg; total carbohydrates, 29 g; dietary fiber, 12 g; protein, 11 g; calcium, 12 percent; Vitamin C, 472 percent; iron, 13 percent; Vitamin B-6, 55 percent; magnesium, 22 percent.
Brown Rice: Cholesterol, 0; sodium, 10 mg; potassium, 84 mg; total carbohydrates, 42 g; dietary fiber, 3.5 g; protein, 5 g; calcium, 2 percent; Vitamin C, 0 percent; iron, 4 percent; Vitamin B-6, 15 percent; magnesium, 21 percent.
What about fried rice that is healthy?
Cauliflower “Fried” Rice
Serves: 4-6
Cut into florets, discarding the tough inner core of:
1 medium head cauliflower
Working in batches, pulse the cauliflower in a food processor until it breaks down into rice-sized pieces. There should be between 5 to 6 cups.
Cook in a 12-inch skillet over medium heat until crispy:
8 slices thick sliced bacon, optional (Could also use 1/4 piece of Portuguese sausage, chopped)
Transfer to a plate lined with a paper towel to drain oil. Once cooled, roughly chop bacon into pieces. Drain off all but a tablespoon of bacon grease, or discard and use 1 tablespoon vegetable oil.
Place the pan back over medium-high heat. Whisk and pour into skillet:
2 large eggs
Quickly scramble eggs. Transfer the eggs to a cutting board and roughly chop into pieces.
Wipe the skillet clean, warm on medium-high heat:
1 tablespoon bacon grease or vegetable oil
Add and saute until fragrant, about 30 seconds:
1 tablespoon minced ginger
3 cloves garlic, minced
Stir in and saute until crisp-tender:
2 medium carrots, diced, about 1 cup
Stir in:
1 cup corn, fresh or frozen
1/2 cup peas, fresh or frozen
Cauliflower rice
Mix the ingredients thoroughly. Lower the heat to medium, cover the pan and cook until the cauliflower is tender, 5 to 8 minutes. Uncover and stir in the bacon, eggs and:
4 green onions, thinly sliced
1/4 cup cashews, almonds, or other nut
3 tablespoons soy sauce
Taste and add more soy sauce if needed. Serve immediately.
So eat your cruciferous vegetables every day and replace your brown rice with cauliflower rice.
Email Audrey Wilson at audreywilson808@gmail.com.