Cruciferous Veggies 3 Ways (omnivore, vegetarian, vegan)

cruciferousveg

The cruciferous family of vegetables includes cauliflower, broccoli, brussels sprouts and cabbage – all are low in carbohydrates and high in vitamins C, A, and K and cancer-fighting phytonutrients.  Because vitamins A & K are fat-soluble, oils enhance their absorption in your body!  Try each of with a variation on a sauce that fits into your eating pattern.

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Carnivorous: garlicky anchovies

  • 2 cloves garlic, diced
  • 1 can anchovies packed in oil
  • ½ lemon’s juice

Directions:
Heat a saute pan on the stove; add the anchovies and oil from the can when hot.  Add garlic, saute until soft.  Anchovies should fall apart after a few minutes.  Squeeze in lemon juice.  Puree in a small food processor or use a fork to mash.

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Vegetarian: capers & parmesan

  • 2 cloves garlic, diced
  • 2 Tbsp olive oil
  • ¼ c capers (with liquid)
  • ½ c shredded parmesan cheese
  • ½ lemon’s juice

Directions:
Heat a saute pan on the stove; add the oil and garlic, saute until soft.  Add capers.  Squeeze in lemon juice and cook for 2-4 minutes.  Puree in a small food processor or use a fork to mash.  Fold in parmesan.

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Vegan: seaweed & tahini

  • 2 cloves garlic, diced
  • 2 sheets Nori or 1 package SeaSnax, diced into small pieces
  • 2 Tbsp olive oil
  • 1 Tbsp tahini
  • ½ lemon’s juice
  • 1 Tbsp soy sauce

Directions:
Heat a saute pan on the stove; add the oil and garlic, saute until soft.  Add soy sauce and seaweed, cook for 1 minute.  Stir in tahini, then squeeze in lemon juice.  Puree in a small food processor or use a fork to mash.

Roasting cruciferous vegetables:

Broccoli & cauliflower: cut into bite-sized pieces and spread evenly on a baking sheet.  Sprinkle with salt and pepper and drizzle with olive oil (or lightly spray); toss to coat.  Preheat oven to 400F.  Roast for 15 minutes, remove and coat with sauce of choice, tossing to mix evenly, then roast for an additional 5 minutes.

Brussels sprouts: cut into strips, removing the nub end, and spread evenly on a baking sheet.  Sprinkle with salt and pepper and drizzle with olive oil (or lightly spray); toss to coat.  Preheat oven to 400F.  Roast for 10 minutes, remove and coat with sauce of choice, tossing to mix evenly, then roast for an additional 5 minutes.

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