10 Ways to Increase Your Allium and Cruciferous Vegetable Intake



Allium and cruciferous veggies are plant rock stars that:


• Boost your body’s detoxification systems—helping reduce your risk for many diseases
• Are rich in fiber, vitamins, and minerals
• Can be found all year in grocery stores and farmers markets

Cruciferous Vegetables


  • Daikon Radish
    Kale
    Kohlrabi
    Mustard Greens
    Radish
    Rutabaga
    Turnips
    Watercress
    Collard Greens
  • Arugula
    Brussel sprouts
    Bok choy
    Broccoli
    Broccoli rabe Cabbage
    Cauliflower
    Chinese (Napa) Cabbage

Allium Vegetables


Chives
Onions
Leeks
Garlic
Shallots
Scallions


*These veggies have the greatest impact when eaten raw or lightly steamed, but you can also enjoy them roasted, sautéed, in a soup, juiced, or added to a smoothie.


How to Add More Allium and Cruciferous Veggies into Your Day


1. Enjoy raw veggie slices with hummus or veggie dip.

2. Add fresh chopped scallions or chives to soup or cooked grains.

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.

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.

7. Quarter brussels sprouts and roast with olive oil, shallots, garlic, and cranberries.

8. Use collard greens, cabbage, or kale as your sandwich “wraps.”

9. Sauté shredded Chinese cabbage with garlic and leeks and top with marinara for new take on “spaghetti.”

10. Steam bok choy or broccoli rabe and serve with ginger and soy sauce-marinated fish fillets.


References
  1. Murillo G, Mehta RG. Cruciferous vegetables and cancer prevention. Nutrition and Cancer 2001;41(1-2):17-28.
  2. Schuurman AG, Goldbohm RA, Dorant E, van den Brandt PA. Vegetable and fruit consumption and prostate cancer risk: a cohort study in The Netherlands. Cancer Epidemiology, Biomarkers & Prevention 1998;7(8):673-680.
  3. Giovannucci E, Rimm EB, Liu Y, Stampfer MJ, Willett WC. A prospective study of cruciferous vegetables and prostate cancer. Cancer Epidemiology, Biomarkers & Prevention 2003;12(12):1403-1409.

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