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This week we look at cruciferous vegetables which have a variety of anti-cancer effects. There are so many delicious options that you are sure to find one (or more) that work for you.

Why Eat Cruciferous Vegetables? Cruciferous vegetables like cabbage, kale, broccoli, cauliflower, bok choy and brussels sprouts contain powerful phytochemicals called isothiocyanates. These phytochemicals decrease inflammation which plays a leading role in cancer development. They also contain any number of antioxidant, anti-inflammatory and anti-cancer nutrients.

This week your mission is to add some cruciferous vegetables to your diet. To get you started here is Rebecca Katz’s Asian twist on cabbage and kale.

Sweet and Sour Sesame Asian Cabbage and Kale Here’s a classic sweet-and-sour taste with a mouth-watering, eye-catching twist. Tamari, ginger, and toasted sesame oil combine with lime juice to bring the Great Wall to your great room. And cabbage? That’s another super food that’s a must-have on the plate.

Serves 4

1 teaspoon freshly grated ginger

1 tablespoon plus 2 teaspoons tamari (wheat free soy sauce)

1 tablespoon lime juice

1 tablespoon maple syrup

1 teaspoon toasted sesame oil

2 tablespoons extra virgin olive oil

4 cups kale, washed, stems removed and cut into bite size pieces

Sea Salt

2 cups red cabbage, shredded

1 tablespoon sesame seeds toasted

In a small bowl combine the ginger, tamari, lime juice, maple syrup and toasted sesame oil and set aside. Place a small skillet over a low flame and toast the sesame seeds until they turn slightly brown and smell nutty, about 1 minute. Remove to a plate.

Heat the olive oil in a large, deep sauté pan over medium –high heat, then add the kale, and a pinch of salt and sauté for 2 minutes. Add the cabbage, and another pinch of salt, sauté for 1 more minute.

Add the sauce and cook for 2 more minutes or until tender. Add the toasted sesame seeds. Serve immediately.

Photo Credit: Leo Gong

Reprinted with permission from The Longevity Kitchen: Satisfying Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods Copyright © 2013 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.

More Recipes

Here’s a crispy salad with cabbage but you might want to substitute the yogurt with organic yogurt. Enjoy!

Fennel and Cabbage Slaw

If you love sliders, then you will love these with brussel sprouts, caramelized onions and tempeh!

Brussel Sprouts Sliders

Cruciferous vegetables are great in soups. Here is an alternative to classic chicken noodle soup.. the ginger can be helpful for nausea.

Poached Chicken with Bok Choy in Ginger Broth

More Reading

Cruciferous Vegetables Activate Your Immune System

Anti-Inflammatory Food Choices – Cruciferous Vegetables

What To Do With Kale?

Broccoli

2 Comments

  1. www.beautythroughthebest.com / October 28, 2015 at 10:56 pm /Reply

    Thank you for the delicious recipes, and for educating us in what cruciferous vegetables are and how they act as anti-inflammatories, keeping our cancer at bay.
    #sistersurvivor
    #beautythroughthebeastblog

    • www.beautythroughthebeast.com / October 28, 2015 at 11:04 pm /Reply

      Thank you, Rebecca, for your books specifically for cancer patients! I was living with my boyfriend and then cancer tore us apart – he couldn’t handle it. So now I am unpacking and looking forward to learning to cook the delicious dished you recommend!

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