Cruciferous vegetables, basically the cabbage family of kale, collards, broccoli, cauliflower, cabbage, Brussel sprouts, kohlrabi and spinach, are some of the highest nutrient dense foods there are, and as such offer a real answer to the rising rates of chronic disease.
This high nutrient density is reason they are linked to lower rates of many of the chronic diseases that plague our culture today including cancer and heart disease. And recent studies have shown they reduce the risk of Alzheimer's. This family of foods could very well be an answer for many people struggling with chronic conditions.
But just because they're loaded with nutrients that help prevent disease doesn't mean I (Bill) liked them when I first tried them. They were foreign to me. But Connie had several ways to prepare them that made them really palatable, and in a few weeks I was liking them. And in a few months, to my surprise, my body was loving them. Almost, I could say, craving them.
Our bodies have so much intelligence. When we provide them with what they need to function well, they start to prompt us to "do more of that." If you experience what I did at first, not finding the taste familiar, try a few of our recipes like Greens with Carrots and Peppers or our basic Cooked Leafy Greens
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These veggies are also low in calories and high in fibre, which makes them great for weight loss and heart healthy diets. They're also powerful anti-viral and anti-tumor foods.
All of the veggies in the cabbage family are anti-inflammatory with lots of antioxidants, which helps protect our cells from disease causing damage. And research shows that the phytonutrients in them lowers cholesterol, kills cancer cells, stops tumour growth and lowers the risk of diabetes and asthma.
With a list of benefits like this, you can see why we encourage two large servings a day. It really makes a difference.
The recipe this week is a Cruciferous Coleslaw. Quick and easy to make, this slaw is packed with flavor and nutrients and surprisingly filling. It is a one-dish meal and we made enough to have it for dinner two days in a row. So yummy.
To your Amazing Health,
Connie and Bill
Cruciferous Coleslaw (Serves 4)
- ½ small green cabbage, cut in chunks
- ½ small red cabbage, cut in chunks
- 3 carrots, cut in matchsticks
- 1 large red pepper, cut in wedges
- 5 kale leaves stripped from stems
- 1 cup dried cranberries, raisins or currents
- ¾ cup raw sunflower seeds
- 1 large lime, juiced
In a food processor add both cabbages and pulse until pieces are small. Add cabbage to a large bowl.
Now do the same with the red pepper, pulse in food processor until small. Add to salad bowl.
Strip kale leaves and pulse in food processor until pieces are small. Add to salad bowl.
Add carrots to salad bowl.
Add cranberries and sunflower seeds. Stir well.
Squeeze lime juice into salad. Mix well and serve.
NOTE: You may also want to add one of our nut and seed dressings if you want a creamy dressing for it.