Susan Hansen, Extension Educator Colfax County

 

Cruciferous vegetables, known for their flowers shaped like a cross, sometimes play second fiddle to the more common vegetables such as peas, beans or corn.

 

This cabbage family of vegetables needs to be part of a healthy diet. Vegetables in this family are excellent sources of Vitamin C and beta carotene. The dark green vegetables in this family contain calcium. For people who are lactose intolerant and cannot digest milk and milk products, the dark greens become a very important source of calcium. The cruciferous vegetables are high in fiber, which is important to keeping our systems regular. For many people, fiber intake is too low. Adding cruciferous vegetables to the diet helps address this problem.

 

So just what are cruciferous vegetables? Broccoli, brussels sprouts, kale, collards, turnip greens, cabbage, bok choy, cauliflower and kohlrabi. Some such as broccoli and cabbage are common in Nebraska; others are not so common. Check out the produce department of the grocery store to see what’s available - you might be surprised.

 

The major reason we don’t use many cruciferous vegetables is that we are unfamiliar with the food and how to buy, store and prepare. Over the past 10-15 years, broccoli has become more widely known and used. When buying, look for slender stalks, tight florets and dark colors. All parts are edible, including the leaves and stalks. Thick stalks may need to be peeled. The stalks can be cooked and then added to soups and casseroles. The florets are usually eaten raw but are also excellent when steamed.

 

Buy brussels sprouts that are bright green. Before cooking, rinse well, remove outer leaves and cut a cross at the base to hasten the cooking process.

 

The leafy foods such as kale, collards and turnip greens should be steamed in a small amount of liquid. Chopping and sauteing in oil with herbs, garlic and onions is another excellent way to use these leafy vegetables.

 

When purchasing cabbage and bok choy, choose fresh, firm heads with tight leaves. Uncut cabbage keeps for 2 weeks. Bok choy should be used within a few days. Raw cabbage and bok choy are good in salads. Or, add to soups and stir fries.

 

Kohlrabi is milder and sweeter than cabbage or turnips. In fact the name kohlrabi is German for cabbage turnip. Kohlrabi will have either green or purple bulbs. Use raw in salads. Or, add it to your vegetable relish tray for something different.