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10 Easy Ways to Add More Allium and Cruciferous Veggies to Your Diet

A healthy portion of vegetables is a crucial component of any balanced, healthy meal. And as far as veggies go, allium and cruciferous are basically plant rockstars.

Allium and cruciferous vegetables—which include broccoli, cabbage, onions, and garlic—are not only rich in fiber, vitamins and minerals, but they also boost your body’s detoxification systems, helping reduce your risk for many diseases. While everybody may benefit from adding these veggies to their diet, allium and cruciferous vegetables could be especially beneficial to individuals who have a gene variant that potentially impacts their ability to process toxins.

Of the Arivale Pioneers who have reviewed their genetic data with their coach, 37% of pioneers have a deletion of the Glutathione S-transferase Mu gene (GSTM1), and 12% have a deletion of the Glutathione S-transferase Theta gene (GSTT1). Furthermore, 55% of pioneers have a version of the Glutathione S-transferase Pi (GSTP1) enzyme which has reduced detoxification activity. Pioneers with these genotypes may need to increase their dietary consumption of cruciferous and allium vegetables to compensate for decreased detoxification. Talk to your coach to learn more about your genetic variants.

The good news about allium and cruciferous veggies is that they’re easy to find—most can be purchased year round in grocery stores or farmers markets—and there are many ways to incorporate them into your favorite foods or snacks.

Here are a few tips from the Arivale Coaches on adding these veggie powerhouses into your daily diet.

  1. Enjoy raw veggie slices with hummus or veggie dip.
  2. Add fresh chopped scallions or chives to soup or cooked grains.
    Scallions

    Photo Credit: StockSnap

  3. Toss together apple or pear slices, toasted nuts, your favorite dressing, and arugula or watercress for a spicy-sweet salad.
  4. Make cauliflower “rice” by chopping it into tiny pieces and lightly sautéing or roasting.
    Photo Credit: Minimalist Baker

    Photo Credit: Minimalist Baker

  5. Create a stir fry base with onions and garlic and add a mixture of other veggies like broccoli, cauliflower, bok choy, or cabbage.
  6. Add shredded kohlrabi to your favorite slaw recipe.
    Photo Credit: Tasty Yummies

    Photo Credit: Tasty Yummies

  7. Quarter brussels sprouts and roast with olive oil, shallots, garlic, and cranberries.
    Photo Credit: Lady Gouda

    Photo Credit: Lady Gouda

  8. Use collard greens, cabbage, or kale as your sandwich “wraps.”
    Photo Credit: The Kitchn

    Photo Credit: The Kitchn

  9. Sauté shredded Chinese cabbage with garlic and leeks and top with marinara for a new take on “spaghetti.”
  10. Steam bok choy or broccoli rabe and serve with ginger and soy sauce-marinated fish fillets.

For your reference, below we’ve included a quick list of cruciferous and allium veggies. We recommend eating them raw or lightly steamed to get the greatest impact, but you can also enjoy them roasted, sauteed, in a soup, juiced, or even added to a smoothie.

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