Monday, February 29

Good Eating Monday: Eat Your Cruciferous Veggies!

This afternoon I spent about 90 minutes weeding the flower bed along the north side of the house, then for dinner, we met one of the military guys from our Bible Study  at a restaurant, because he's been reassigned to a base in Massachusetts and will be leaving at the end of the week.
Today's Good Eating is about "Cruciferious" (krew+SIH-fer-uhs) vegetables.  
Interestingly, this scientific name comes from the flowers of these veggies, which, if they bloom, have 4 petals that resemble a cross. Who knew?
Cruciferious veggies are everything in the cabbage family, which includes many veggies you wouldn't even guess are cabbage relatives!

The family includes, all cabbages, of course:
Red, White & Savoy Cabbages
Chinese Cabbage


And Also:
 Broccoli, Brussels sprouts, kohlrabi, cauliflower, radishes, turnips rutabagas, Collards, kale, mustard greens, Swiss chard, Bok choy, watercress, arugula and--big surprise--horseradish!



Bok Choy


Interesting Facts About These Nutritionally Important Cruciferous Veggies:
1)  They are super high in vitamins A, C, Folic Acid & Fiber!

2)  A mere 100 calories worth of cruciferious veggies provides 25% to 40% of your daily fiber intake! ( For example, 2 cups of cooked cabbage is 130 calories. (That's about 1/4 of a medium head of cabbage: cut one white cabbage into 4 large wedges, boil with a kielbasa till fork tender, then serve butter, salt & pepper.Yum.)

3)  You can get a surprising amount of Protein from cruciferous veggies. For example, 200 calories of broccoli will provide 20 grams of protein. Comparably: 1 cup of boiled broccoli is about 55 calories and 3.7 grams of protein. Also these veggies contain small quantites of Omega 3's as well.

Horseradish
A key ingredient in most spicy mustard and available in creamed and shredded forms on grocery shelves, this spicy cruciferious root, is actually quite good for you!
One tablespoon of prepared horseradish contains a small dose of potassium, vitamin C,  magnesium & phosphorus!
So next time you make roast beef, get out the horseradish or enjoy lots of spicy mustard on your sandwich!

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