Cruciferous Vegetables—Kale, Broccoli, etc.—Superfoods That Protect & Heal

There’s another very special reason for growing and eating many of our cole crops, such as kale, broccoli, cabbage and cauliflower, which are also known as “cruciferous vegetables,” easily identified by their cross-like (crucifix)-shaped flowers. These “Superfoods” have become the latest trend in healthy eating, featured in medical research around the world as having a diversity of very nutritional properties that help prevent cancer, as well as repairing and strengthening our auto-immune systems.

Kale seems to be one of the most popular and trendy of these cruciferous phytonutrient powerhouses, and some of these previously neglected “crucifers” are finally getting the respect and attention they deserve. According to the website TheDailyMeal.com, “The truth is this previously unappreciated vegetable is getting tons of attention for good reason: it’s extremely nutritious. Stuffed with 45 different flavonoids, packed with antioxidants and full of fiber, incorporating kale can be one of the best ways to improve your diet.”

TheDailyMeal.com added, “One easy way to pop some kale into your diet is green smoothies. But if you’ve ever tried incorporating kale into your breakfast smoothies before, you know that it doesn’t always work out exactly as desired. With its bitter, peppery flavor, it takes a little coaxing to get it to balance right in a beverage.” The site offers the following two recipes for making “kale smoothies you actually want to drink:”

High Protein Blueberry Kale Smoothie

Prep Time: 5 Minutes—Total Time: 5 Minutes—Serves 1

Ingredients:

• ½ banana
• ½ cup chopped kale
• ½ cup blueberries, fresh or frozen
• ½ cup plain, low-fat yogurt
• 1 scoop protein powder (1/2 cup water optional)
• 1 tablespoon flax seed meal
• ½ teaspoon cinnamon
• two handfuls ice or more to taste

Instructions:

1. Place all ingredients in a high-speed blender and puree until smooth

Notes: “Add more or less ice to reach desired thickness. The amount of water you will need will depend on whether you are working with fresh or frozen fruit. I typically add ½ cup water with the protein powder as a way to get the smoothie going in the blender, but it is optional.” Calories: 240 kcal. Author: Liz DellaCroce

Kale & Banana Smoothie

Prep Time: 5 Minutes—Total Time: 5 Minutes—Serves 1

Ingredients:

• 1 banana
• 2 cups chopped kale
• ½ cup light unsweetened soymilk
• 1 tablespoon flax seeds
• 1 teaspoon maple syrup

Instructions:

1. Place the banana, kale, soymilk, flax seeds and maple syrup into a blender. Cover and puree until smooth. Serve over ice.

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