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.
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
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.
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