Brassica Salad - Why we love these veggies

Brassica vegetables, also known as cruciferous vegetables, are my all time favourite foods to incorporate into the diet as nutritional medicine.

Its includes vegetables such as; Broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, turnips, radish, horseradish, wasabi, watercress, bok choy and mustard greens.

They are known to help combat a range of health concerns, including hormone imbalance, PMS, skin concerns, cancer, and contain an array of nutrients including like vitamin C, vitamin K, folate, maganese, beta-carotene, potassium and glucosinolates. Brassica vegetables are also a great source of soluble fiber.

Glucosinolates are sulphur compounds broken down to form biologically active forms such as indole-3-carbinol, isothiocyanates, and sulforaphane, which are used in the liver during detoxification of waste products. Steaming has been shown to retain the highest amounts of glucosinolates.

They work by;

• Being anti-inflammatory in the body

• Protecting cells from DNA damage

• Inactivate carcinogens

• Display antiviral and antibacterial properties

• Induce cell death (apoptosis) when a cell becomes damaged or is not made properly (reducing the risk of cancer)

• Inhibit tumor blood vessel formation (angiogenesis) and tumor cell migration (needed for metastasis)

Because they support the liver detoxification pathways used for metabolising hormones (especially oestrogen), this support healthy hormone balance and can reduce symptoms such as PMS, acne, period pain, as well as PCOS symptoms. This is why they can also support “Oestrogen excess” conditions like endometriosis and breast cancer.

I recommend to clients to consume at least 1-2 servings of brassica vegetables per day.

Here is my favourite brassica recipe;

BRASSICA SALAD

Ingredients:

• 400g broccoli, cut into even-sized florets

• 400g cauliflower, cut into even-sized florets

• 5 Brussel sprouts, grated

• 400g of white and red cabbage, finely sliced

• 4 garlic cloves

• 2/3 cup (160ml) extra virgin olive oil

• 1L (4 cups) vegetable stock

• 1 1/4 cups (250g) lentils

• 2Ts of tahini

• 1/2 of a lemon juice

• Salt and pepper

• Paprika

• Mix of fresh or dried herbs

Method:

• Chop all vegetables.

• Lightly steam for 5 minutes

• Meanwhile, cook lentils in a large pot with stock, bring to a simmer then reduce heat and cook for 25 minutes.

• Place all vegetables in a large fry pan with olive oil, salt, pepper, paprika, herbs and garlic until lightly browned and crisp.

• In a bowel whisk together dressing of lemon juice, tahini and olive oil.

• Drain lentils and add into fry pan until crisp.

• Pour over the dressing and mix.

• Top with nuts, seeds and fresh herbs on top. Can serve with a side salad and halloumi.

*Recipe adapted from Jamie Oliver