The cruciferous family of vegetables includes cauliflower, broccoli, brussels sprouts and cabbage – all are low in carbohydrates and high in vitamins C, A, and K and cancer-fighting phytonutrients. Because vitamins A & K are fat-soluble, oils enhance their absorption in your body! Try each of with a variation on a sauce that fits into your eating pattern.
Carnivorous: garlicky anchovies
- 2 cloves garlic, diced
- 1 can anchovies packed in oil
- ½ lemon’s juice
Directions:
Heat a saute pan on the stove; add the anchovies and oil from the can when hot. Add garlic, saute until soft. Anchovies should fall apart after a few minutes. Squeeze in lemon juice. Puree in a small food processor or use a fork to mash.
Vegetarian: capers & parmesan
- 2 cloves garlic, diced
- 2 Tbsp olive oil
- ¼ c capers (with liquid)
- ½ c shredded parmesan cheese
- ½ lemon’s juice
Directions:
Heat a saute pan on the stove; add the oil and garlic, saute until soft. Add capers. Squeeze in lemon juice and cook for 2-4 minutes. Puree in a small food processor or use a fork to mash. Fold in parmesan.
Vegan: seaweed & tahini
- 2 cloves garlic, diced
- 2 sheets Nori or 1 package SeaSnax, diced into small pieces
- 2 Tbsp olive oil
- 1 Tbsp tahini
- ½ lemon’s juice
- 1 Tbsp soy sauce
Directions:
Heat a saute pan on the stove; add the oil and garlic, saute until soft. Add soy sauce and seaweed, cook for 1 minute. Stir in tahini, then squeeze in lemon juice. Puree in a small food processor or use a fork to mash.
Roasting cruciferous vegetables:
Broccoli & cauliflower: cut into bite-sized pieces and spread evenly on a baking sheet. Sprinkle with salt and pepper and drizzle with olive oil (or lightly spray); toss to coat. Preheat oven to 400F. Roast for 15 minutes, remove and coat with sauce of choice, tossing to mix evenly, then roast for an additional 5 minutes.
Brussels sprouts: cut into strips, removing the nub end, and spread evenly on a baking sheet. Sprinkle with salt and pepper and drizzle with olive oil (or lightly spray); toss to coat. Preheat oven to 400F. Roast for 10 minutes, remove and coat with sauce of choice, tossing to mix evenly, then roast for an additional 5 minutes.
