Cruciferous Veggies- A Little Trivia!

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  Brussels sprout plant

  Vegetables pack a power punch!  It is estimated that over one third of all cancer-related deaths could be prevented by a healthy diet. Fruits and vegetables are key. Research suggests that people who eat at least 5 servings of fruits and vegetables per day cut their cancer risk in half when compared to those who consume one serving or less. Vegetables are especially nutrient dense. Calorie for calorie they pack more vitamins, minerals, fiber, and other cancer fighting agents than any other food group. Cabbage family (cruciferous) vegetables for instance are particularly powerful cancer fighters.
• Odors getting to you?  There are a few tips to out-do the sulfur odors created when cooking vegetables like cabbage, broccoli, brussels spouts and cauliflower: a slice of bread, a wedge of lemon, a walnut, a stalk of celery are all suggestions for food  items to add to your cooking pot to help absorb the smells. Also, the longer you cook these guys, the more odoriferous they become.  Short cooking times in a stainless pot or in the microwave will also keep the odors at bay. 
• While cooking brings out the smells, these great vegetables can also be offer uncooked. Remember to wash all fresh produce thoroughly.  Offer coleslaw, broccoli tree and cauliflower florets with a healthy dip and enjoy the crunch of these nutritious garden gems! 

Here are a couple of short clips for working with cauliflower. Enjoy!

How to cut up a head of cauliflower

Roasted popcorn cauliflower.

What is a Cruciferous Vegetable?

Cruciferous Vegetables are known for their strong flavors and odors. When introducing these vegetable to children, give them a chance to try both cooked and uncooked vegetables. For example, you could choose fresh broccoli and compare it to steamed broccoli.  Coleslaw made from shredded cabbage with microwaved cabbage leaves.  Encourage your children to touch, smell and taste these leafy and stem parts of the plant!  When working with this kind of vegetable, plan to offer a dip or sauce to help soften the flavors and increase acceptance.

Arugula                    Bok choy            Broccoli                Broccolini
Brussels sprouts      Cabbage            Cauliflower           Chinese cabbage
Collard greens         Horseradish        Kale                     Kohlrabi
Mustard Greens       Radishes            Rutabagas           Turnips
Watercress

Kohlrabi

Enjoy the Taste of Eating Right! March is National Nutrition Month

What does "Eating Right" mean to you? Here are a few tips to get you on track: 

• Earn your calories by fitting physical activity into your hectic days. If you consume more food calories that you work off with activity, you will gain weight.
• Savor the foods you really by enjoying smaller portions and eating slower.If you have food cravings for sweets -- plan to satisfy them with small indulgences -- such as a piece of dark chocolate or a few low fat candy bits like peppermints or lifesavers. Most people, with careful planning  can carefully work in a little "indulging" with 150-200 discretionary calories per day.   
• Keep the healthy foods in the kitchen, close at hand and ready to enjoy! Roasting vegetables like carrots, peppers or potatoes does not take too much preparation or too many ingredients. Scrub and cut up your favorites, toss them with a little olive oil and herbs and  spread them out on a foil lined sheet pan for roasting.  Other produce items easy to prepare for a snack include oranges, apples, carrots, avocados, hummus bean dip and whole grain crackers.  
• Planning keeps you on track.  If you have a menu planned, it minimizes the stress of "What's for supper?"  Planning ahead means fewer supermarket runs, less duplicated foods and less food waste and waste of time. Planning also helps you fit in adequate fruit and vegetables for everyone you shop for.

Celebrate National Nutrition Month this March by paying attention to your personal wellness! 
Here is a link for some games and interactive tools from the National Academy of Nutrition: http://www.eatright.org/nnm/games/#.Uxz4ooU6vZc