The 2015-2020 Dietary Guidelines for Americans (DGA) recommends adults eat 2 ½ cups of vegetables per day for the prevention of heart disease and stroke. And there is evidence that the type of vegetable is as important as the quantity.
In fact, recent studies suggest that not just eating more vegetables, but eating more cruciferous vegetables, such as broccoli, cabbage, Brussels sprouts, and cauliflower has a more significant association with reduced risk of heart disease than other vegetables.
READ: The Heart Healthy Diet
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Unfortunately, many Americans are missing out on the health benefits of vegetables, eating only 1.6 cups of vegetables per day. But it doesn’t take much to boost your veggie intake and reap all the benefits of heart healthy vegetables. One cup of raw and cooked broccoli, cauliflower and Brussels sprouts is equal to a 1-cup vegetable serving. Two cups of raw cabbage is equivalent to a 1-cup vegetable serving.
The following tips will help you get to know cruciferous veggies and how to
add them into your diet. Remember to buy fresh vegetables in season whenever possible. They cost less and usually have more flavor.
BROCCOLI
How to buy: Broccoli should be odorless with light, bluish-green firm florets. If the broccoli has yellow in it or is limp, the broccoli is old.
How to store: Fresh broccoli should be stored in the refrigerator and used within 3-5 days.
How to prepare: To minimize nutrient loss, it’s best to microwave or steam broccoli instead of boiling it.
Nutrition bonus: An excellent source of vitamin A, vitamin C, and folate; broccoli is also a good source of fiber and potassium; it’s fat-freecholesterol-freeee and very low in sodium.
BRUSSELS SPROUTS
How to buy: Ideally brussels sprouts—also known as petite cabbage, should be purchased on the stalk. Look for firm, compact, bright green brussels sprouts heads.
How to store: To preserve freshness refrigerate fresh brussels sprouts in a plastic bag for up to 1 week.
How to prepare: Minimize the bitter taste associated with brussels sprouts by
roasting or braising them. You’ll also find brussels sprouts grilled on vegetable skewers or even pureed in cream soups.
Nutrition bonus: Brussels sprouts are chock full of vitamin A, vitamin C, and vitamin K. They are also low fat, saturated fat-free, very low sodium, cholesterol free; and a good source of fiber and folate.
CABBAGE
How to buy: When purchasing green cabbage heads look for those with compact leaves and heavy for their size.
How to store: Cabbage should be stored in the refrigerator for up to 7 days.
How to prepare: Enjoy cabbage steamed, sautéed, chopped into a salad or stuffed with meat.
Nutrition bonus: Cabbage is high in vitamin C, very low sodium, fat-free, and cholesterol free.
CAULIFLOWER
How to buy: Choose cauliflower with compact, creamy white curds and healthy, bright green, firmly attached leaves. Avoid cauliflower with blemishes, brown spots or loose sections that are spread out.
How to store: To preserve the freshness refrigerate fresh cauliflower in a
plastic bag for up to 5 days.
How to prepare: Cauliflower is delicious roasted, added to salads, soups, or stir-fries. Cauliflower rice—made by grating fresh cauliflower or pulsing it in a food processor, is one of the trending ways to enjoy cauliflower.
Nutrition bonus: Cauliflower is chock full of vitamin C; a good source of folate; fat-free and cholesterol free; and very low sodium.
Constance Brown-Riggs, is a registered dietitian, certified diabetes educator, national speaker and author of the Diabetes Guide to Enjoying Foods of the World, a convenient guide to help people with diabetes enjoy all the flavors of the world while still following a healthy meal plan. Follow Constance on social media @eatingsoulfully
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