Recipes for Roasted Cauliflower and Stir-Fry Broccoli {Guest Post by Lisa Corrado: Cruciferous Vegetables} (2024)

I am thrilled to present Lisa Corrado as my guest blogger today, who shares a similar interest in healthy living. Lisa, a registered nutritionist and chef, provides nutritional counseling and coaching, and supports corporate wellness initiatives.

I really like Lisa’s approach that combines clinical nutrition with the practical side, which is cooking healthily. Not only does Lisa’s blog provide articles on current topics such as “Eating To Fight Cancer: To Meat or Not To Meat” and “Super Hero Foods,” but her Recipe Box is full of healthier choices, including “Flex-Able” recipes for people transitioning to a meat-free diet. I look forward to bouncing ideas off of Lisa as I continue my journey in coming up with cancer and disease-fighting recipes. Check out Lisa’s A Moment in a Busy Life.
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Broccoli, Cauliflower, and Bok Choy

Mom always said “Eat your broccoli. It’s good for you!” And Mom was right. You know that vegetables are healthy choices no matter what our health concerns are. But did you know that cruciferous vegetables (like broccoli) are true powerhouses when it comes to fighting cancer? Let’s take a closer look.

“Cruciferous” refers to the cross-shaped flowers that certain vegetable plants produce. To me, the word “cruciferous” means “cancer-fighting”. Researchers studying the compounds in these vegetables have found that there seems to be a two-pronged benefit: they work to prevent cancer from forming and also enhance survival after a cancer diagnosis. I want that player on my team!

Studies of the specific phytochemicals present in cruciferous vegetables have shown incredible results:

Sulfuraphane helps the liver get rid of toxic chemicals and carcinogenic compounds.

Glucosinolate has been shown to stop the growth of cancer cells.

Indole-3-carbinol increases the rate at which the liver breaks down estrogen, which is important when we’re talking about hormone-dependent cancers such as breast and prostate.

Sulfur compounds increase the flow of bile which is needed to absorb fat. Proper absorption helps avoid cancer-causing compounds called secondary bile acids.


You don’t have to remember the chemical compound names, just remember that you should indulge frequently in these veggies:

Arugula Bok choy
Broccoli Brussels sprouts
Cabbage Cauliflower
Collard greens Horseradish
Kale Kohlrabi
Mustard greens Radishes
Rutabaga Turnip greens
Turnips Watercress


Load up on the ones you love, and try some new ones. For ideas, check out Jeanette’s recipes, like this one:

Roasted Cauliflower and Potatoes

Printer-Friendly Recipe
1 head cauliflower, florets only

4 medium potatoes, cut into 1/4″ slices

5 cloves garlic, crushed

4 tablespoons extra virgin olive oil

salt and pepper

Preheat oven to 450 degrees. In a large bowl, toss together cauliflower, potatoes, garlic, olive oil, and salt and pepper to taste. Place in a single layer on a baking sheet lined with parchment paper. Bake for 25-30 minutes, until cauliflower and potatoes are tender.

Stir-Fry Broccoli with Black Bean Sauce

Printer-Friendly Recipe
1 tablespoon fermented black beans

2 tablespoons grapeseed oil or other flavorless oil

2 cloves garlic, minced

2 quarter-size slices peeled ginger, minced

1 head broccoli, florets only, trimmed
1 Thai red chili pepper, seeded, minced (optional)

1 teaspoon Chinese rice wine or sherry (not cooking sherry)

2 tablespoons grapeseed oil or other flavorless oil

1 teaspoon soy sauce

¼ teaspoon agave nectar

½ cup vegetable stock or water

1 teaspoon sesame oil

Rinse the fermented black beans well in water, strain and chop coarsely.

Heat oil in a large skillet over medium heat. Add fermented black beans, garlic and ginger, and stir until fragrant, about a minute. Add broccoli florets and chili pepper and stir with a spatula for another minute, tossing the broccoli well with seasonings. Add soy sauce, agave nectar, and stock. Cover skillet and cook for 3-4 minutes, until just tender, but still bright green. Sprinkle with sesame oil and serve.

Anticancer Ingredients: Cauliflower, Broccoli, Garlic, Ginger

More Cruciferous Vegetable Recipes:

101 Cookbook’s Shredded Brussel Sprouts and Apple
Chocolate and Zucchini’s Broccoli Mimolette Soup

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FAQs

What are the 12 cruciferous vegetables? ›

The cruciferous family includes: bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, Collard/spring greens, horseradish, kale, kohlrabi, mustard, radish, rocket, turnip, watercress and wasabi. Sometimes this vegetable family is also called brassicas.

Are cruciferous vegetables bad for you? ›

Most people can enjoy cruciferous veggies without any negative consequences. But others may be advised to watch their intake. In large amounts, cruciferous vegetables can cause gas or bloating for some people. And people who take blood-thinning medication like warfarin (Coumadin®), may need to limit their intake.

Why are vegetables called cruciferous? ›

Cruciferous vegetables get their name from the four petals on their flowers that make the shape of a cross. Modern crucifers (broccoli, kale, cabbage, chard, radish, turnip, Bok choy, cauliflower and mustard greens) developed from wild plants that grow in the eastern Mediterranean region.

What is the broccoli family called? ›

A member of the family of vegetables that includes broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, and turnips. These vegetables contain substances that may protect against cancer. Also called Brassica vegetable.

Who should not eat cruciferous? ›

These vegetables are packed with nutrients, but they can also potentially interfere with your thyroid function. If you have hypothyroidism (underactive thyroid), you may have been told to avoid cruciferous vegetables — such as kale, cauliflower, broccoli, cabbage, and Brussels sprouts.

What is the most powerful cruciferous vegetable? ›

Broccoli: Broccoli is a must-have in your daily diet to build your body and boost your immune system. This cruciferous vegetable has the highest quantities of vitamin C, folic acid, and vitamin A and ranks first on the list of super veggies.

What are the cons of cruciferous? ›

Despite the many health benefits of cruciferous vegetables, there may be some adverse side effects to consider as well. One common concern is the association between cruciferous vegetables and gas. The fiber found in these vegetables undergoes fermentation in the large intestine, which can cause excess flatulence.

Can too much broccoli be bad for you? ›

As broccoli is rich in Potassium that causes lowering of blood pressure, an excess consumption can result in hypotension. An excess broccoli consumption can also increase the risk of hemorrhagic stroke. Patient on blood thinners can have increased risk of bleeding due to the presence of Vitamin K in broccoli.

What is the king of cruciferous vegetables? ›

High in nutrients and low in calories, broccoli has earned its title as “King of the Cruciferous.” When shopping for broccoli select compact, dark green heads or florets, with no yellowing.

Can you eat cruciferous vegetables everyday? ›

The USDA recommends you eat at least 1.5 to 2.5 cups of cruciferous vegetables per week. Studies link three servings of vegetables a day with slower aging and lower risk of disease, and you can add cruciferous varieties to your daily total with: One cup of raw leafy vegetables as one serving.

Are beets cruciferous? ›

Beets are in a class of vegetables called cruciferous vegetables. These vegetables could be called anti-cancer foods. In fact, health agencies recommend that we eat several servings per week of cruciferous vegetables -- and for good reason. Are you ready to lower your cancer risk?

What is a clump of broccoli called? ›

Broccoli heads are actually groups of buds that are almost ready to flower; each group of buds is called a floret.

What is the mother of broccoli? ›

Like all the other brassicas, broccoli was developed from the wild cabbage (Brassica oleracea var. oleracea), also called colewort or field cabbage.

Is avocado a cruciferous vegetable? ›

Though avocados are a fruit, its carotenoids have cancer-fighting properties similar to those of many cruciferous vegetables, such as broccoli. The body can convert carotenoids to vitamin A, which is linked to vision and a strong immune system.

Are beets a cruciferous vegetable? ›

The Benefits of Beets

Beets are in a class of vegetables called cruciferous vegetables. These vegetables could be called anti-cancer foods. In fact, health agencies recommend that we eat several servings per week of cruciferous vegetables -- and for good reason. Are you ready to lower your cancer risk?

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