Transcript Cruciferous Vegetables - Pennsylvania State University

What are cruciferous vegetables?
Broccoli
Brussels
Sprouts
Cauliflower
Cabbage
Why Eat Cruciferous Vegetables?

Cruciferous vegetables provide important nutrients:
 Vitamins
•
•
All have vitamin C
Broccoli and Brussels sprouts have folate
 Minerals—especially
 Fiber
calcium
Why Eat Cruciferous Vegetables?

Cruciferous vegetables also contain
phytochemicals
 Naturally
 May
occurring components of plants
decrease cancer risk
How much should we eat?

1 to 2 servings / week

One serving is:
 1/2
cup of cooked or raw
1/2 cup
broccoli, cauliflower,
cabbage, Brussels sprouts,
or other dark green leafy vegetables
Which ones should we eat?
It is important to eat a variety!
Wednesday…
Monday…
Friday…
Frozen
Fresh versus Frozen

Nutrition
 Virtually
identical nutrient content
 Fresh
•
•
may even be lower in nutrients
If shipped long distances
If stored longer
 Frozen
usually packaged immediately
after harvest
Fresh versus Frozen

Nutrition
 Cruciferous
vegetables are naturally low in
fat, whether fresh or frozen
 But…go
easy on frozen
vegetables packed in
butter or cream sauces
Fresh versus Frozen

Cost
 Fresh
•
•
vegetables may save you money:
When they are in season
When they are grown locally
Fresh versus Frozen

Cost
 Frozen
•
vegetables can save you money:
When fresh vegetables are out of season
 Frozen
vegetables can save you time, too!
 Choose
diced or chopped
 Choose
generic or store brands
How do we choose and store
cruciferous vegetables?

Choose vegetables that are compact and firm
with good color and no yellowing

Keep fresh broccoli and cauliflower up to 5 days
in the refrigerator

Keep fresh cabbage and Brussels sprouts up to 2
weeks in the refrigerator

Keep frozen vegetables up to 6 months
How do we prepare and cook
cruciferous vegetables?

Please refer to your “tips sheet” as we
continue…
Tips!
Summary of preparation and
cooking of cruciferous vegetables

Wash, drain, and remove outer leaves

Trim off tough stems

Steam, boil, stir-fry, or microwave
Cruciferous vegetables
and your family

How can you introduce cruciferous
vegetables to your family?