The Benefits of Cruciferous Vegetables
Cabbage, broccoli, cauliflower, and Brussel sprouts are all part of the cruciferous plant family and contain the plant compound sulforaphane. Sulforaphane has been shown to suppress some pathways linked to cancer development and can induce a variety of antioxidant enzymes that may protect cells from oxidative stress injuries. It also has the potential to prevent cancer and inhibit the increase in the number of tumor cells that can cause cancer. Plants of the cruciferous family are known to be rich in vitamins and minerals such as folate and vitamin K. In addition, sulforaphane can improve liver function, promotes bone formation, and prevents muscle damage.
Studies have shown that daily intake of these vegetables reduces the risk of cancer and the growth of tumors found in the colon. In addition, several studies have reported that eating cruciferous vegetables directly reduces the incidence of various tumors that can cause prostate, cervical, ovarian, and lung cancer. Numerous epidemiological studies have shown that eating these antioxidant vegetables can reduce the development of colon cancer. According to the National Cancer Institute, it is important to eat at least 5 servings of fruits and vegetables per day as part of a cancer prevention strategy.
The recipe of the day comes via thekitchn.com: Thanksgiving slaw (serves 8)
Ingredients for the dressing
- 1/3 cup vegetable oil
- 1/4 cup apple cider vinegar
- 2 tablespoons maple syrup
- 4 teaspoons Dijon mustard
- 1/2 teaspoon kosher salt
- 1/2 medium red onion, finely chopped
Ingredients for the salad
- 1 small head green cabbage (about 2 1/2 pounds, or about 10 cups shredded cabbage)
- 3/4 cup sliced almonds, toasted
- 3/4 cup dried cranberries
- 3/4 cup fresh Italian parsley leaves, coarsely chopped
- Kosher salt
- Freshly ground black pepper
Make the dressing: Whisk the vinegar, oil, maple syrup, Dijon, and salt together in a large bowl. Add the red onion and stir to combine. Let sit at least 10 minutes for the flavors to blend.
Make the salad: Cut the cabbage into eight wedges through the core, then cut the core from each piece. Thinly slice the cabbage wedges crosswise to shred.
Add the shredded cabbage, almonds, cranberries, and parsley to the dressing and toss to combine. Taste and season with salt and pepper as needed.