Hi friends,
This week, I’m dedicating the newsletter to my favorite group of vegetables: the Brassica family. A.k.a. cruciferous, these include cabbage, cauliflower, Brussels sprouts, collard greens, bok choy, broccoli, and kale.
While all vegetables are high in fiber and thus great for your gut, this specific group goes above and beyond for your health. Truly, they are A+ overachievers and I love them for it.
What sets these veg apart is their high concentration of sulfur-containing compounds, which have been associated with a lower risk of various cancers. Some studies show that they actually help inactivate carcinogens, and that they have antiviral and antibacterial properties.
What’s more is that Brassica veg are packed with Vitamin C (broccoli, for example, has almost double the amount of the typical Vit. C posterchild - oranges).
Culinarily speaking, these vegetables are extremely versatile. I naturally reach for them whenever I’m at a loss for what to cook. Below, five simple ways to incorporate them into your repertoire…
1. Peppery Cabbage Pasta
This 4-ingredient pasta (inspired by Polish haluski), is proof that “peasant food” is synonymous with “best food”.
2. Kale-Orange Salad with Avocado
The perfect winter salad with juicy orange segments, creamy avocado, and crunchy pumpkin seeds, all brought together with a classic vinaigrette.
3. Lemony Sautéed Cauliflower with Capers
My go-to way of preparing cauliflower as a side dish. Its earthy flavor is contrasted by the freshness of lemon, parsley, and capers - and you only need one pan to make it.
4. The Easiest Broccoli Potato Soup
Similar to this week’s cauliflower-leek version, this velvety soup is creamy thanks to the humble potato (no dairy, coconut milk, or cashews needed).
5. Miso Roasted Cabbage
Crunchy warm cabbage with caramelized edges, enveloped in a miso-mustard glaze.
Planning to make one of these? Tell me how it goes in the comments section or tag me with your creation on Instagram.