different foods. Fruits and VEGETABLES vegetables have special benefits This vegetable family, also known that vary by color. Remember to as Brassica vegetables, are eat the rainbow every day! nutrient-dense and full of vitamins, minerals, fiber, and other health- ALL IN THE FAMILY promoting bioactive compounds. Broccoli, kale, and their vegetable Cabbage cousins are full of phytochemicals Kale including glucosinolates. Broccoli Research shows phytochemicals in Brussels Sprouts cruciferous vegetables boost your immunity, are anti-inflammatory, Collard Greens support your eyesight, and may Bok Choy prevent diseases like cancer, heart Rutabagas disease and stomach ulcers! Turnips SUPER SOURCES FOR: TASTY WAYS TO TRY CRUCIFEROUS VEGETABLES Radishes VITAMIN C In soups, salad, stir fries, as a snack with Arugula hummus or dip, cooked into casseroles or VITAMIN K quiche, as kale chips, or even cauliflower rice! Watercress FIBER Romanesco POTASSIUM FOLATE FUN FACT: Cauliflower B VITAMINS and broccoli tops, called the curd, are actually PHYTOCHEMICALS unopened flower buds! COLLARD GREENS PESTO CAULIFLOWER RICE Cauliflower rice Pesto is a zesty sauce can be used in that can be mixed into any dish where pasta, spread on you use brown or sandwiches, or a white rice. Just 1 dressing for chicken or cup of cauliflower fish. This pesto is made is an excellent with collard greens and source of basil leaves! Vitamins C and K! Ingredients: Ingredients: 5 cups Collards, raw, trimmed, chopped 5 cups Cauliflower florets or 1 head cup Basil leaves 1-2 Tablespoons Olive oil 3 cloves Garlic Salt, pepper, seasonings (to taste) 1 Tablespoon Lemon Juice cup Pecans 1. If using whole cauliflower head, cut in cup Olive Oil half, cut out core, chop into florets. cup Parmesan Cheese, grated teaspoon Salt 2. In a food processor or blender, pulse florets until it looks like rice. Or, you can 1. Place collards in a steam basket and steam chop it up with a knife! for 3-4 minutes. 3. Warm a pan over medium heat on stove, 2. Drain and rinse with cold water. then add oil and cauliflower. 3. In a food processor, process garlic and pecans until 4. Stir and saut for 2 minutes, then cover finely ground. Add remaining ingredients and process for 5-8 minutes, season, and enjoy! until it reaches a sauce consistency.
Joyce Moon, MSN
Sodexo Dietetic Intern Spring 2017 Nourish April 13, 2017 References 1. The Professional Chef. 8th ed. The Culinary Institute of America. Hoboken, NJ: John Wiley & Sons, 2006. pp 242-243. 2. Murray, Michael and Pizzorino, Joseph. Cauliflower. The Encyclopedia of Healing Foods. New York, New York: Atria Books, 2005. pp 177, 1181-2. 3. USDA Seasonal Produce Guide: Cauliflower. USDA. Updated February 2017. Available at: https://snaped.fns.usda.gov/seasonal-produce-guide/cauliflower. 4. Cruciferous Vegetables and Cancer Prevention. National Cancer institute. National Cancer Institute. Reviewed June 7, 2012. Accessed Feb 22, 2017. Available at: https://www.cancer.gov. 5. American Institute for Cancer Research. 2017. Accessed Feb 22, 2017. Available at: http://www.aicr.org. 6. Herr I, Buchler MW. Dietary constiutents of broccoli and other cruciferous vegetables: Implications for prevention and therapy of cancer. Cancer Treatment Rev. 2010. Doi: 10.1016/i.ctrv.2010.01.002. 7. Photo from Fruits and Veggies More Matters: http://www.fruitsandveggiesmorematters.org/collard-greens 8. Wagner AE, Terschluesen AM, Rimback G. Health promoting effects of Bassica-Derived phytochemicals: from chemopreventive and Anti-inflammatory Activities to Epigenetic Regulation. Oxidative Medicine and Cellular Longevity. 2013. 9. Recipe adapted from Cooking from Yummly. Collard Green Pesto. http://www.yummly.com/recipe/Collard-Green- Pesto-My-Recipes. 10. Photo from Educativo Italiano Blog: http://blogeducativoitaliano.blogspot.it/2011_01_01_archive.html
Mexican Slow Cooker Cookbook Mouthwatering Dishes That Brings the Real Mexican Flavor to Your Table: Mouthwatering Dishes That Brings the Real Mexican Flavor to Your Table