Crave-worthy Cruciferous Ceviche
Crucifer..what?
Cuciferous vegetables are some of my favorites. Little plant friends like broccoli, cauliflower, Brussels sprouts, kale, etc make up the cruciferous vegetable family. Because they have a slightly bitter taste and look like trees they are often despised by children, and unfortunately sometimes that feeling continues on to adulthood. If you don’t think that you like broccoli or cauliflower, it is time that you try them again, doctors orders! Lucky for you, this recipe showcases both of these crunchy cruciferous vegetables, so here is your chance. The raw veggies in this recipe are soaked in lime juice, which breaks them down just a little bit (hence the “ceviche” part of the recipe title…no fish involved!). If the promise of a bright, flavorful, and totally crave-worthy cruciferous ceviche is not swaying you to the cruciferous side, then might I suggest you give one of these taco recipes a try? Roasted Cauliflower Tacos or Dr. G’s Super Green Tacos. Everything tastes better in taco form!
Okay, let’s take a peek at what we are making today and then we will chat about why you should be chomping on cruciferous vegetables. How many times am I going to say cruciferous in this post? So, far 7.
Pretty, right?
There is just something about the way this recipe comes together that makes it hard to stop eating. I’ve eaten it straight out the bowl with a spoon, on top of salads, in tacos (keep and eye out for a tropical version of this recipe in collard green “tortillas”), as a dip for whole grain tortilla chips, and as a topper on hummus.
So why are cruciferous vegetables so good for us? Well, like most plant foods they are full of fiber, vitamins, minerals, and phytonutrients, while being low in calories and fat…blah, blah, blah. Hopefully, this is not the first time that you have heard that. But, what makes cruciferous vegetables unique? They contain powerful anti-cancer phytonutrients. Studies show that cruciferous vegetable consumption can prevent cancers such bladder, breast, prostate, leukemia, and lymphoma. Studies have also shown that eating cruciferous vegetables can prevent metastasis (spreading of cancer) in patients who already have lung cancer, and improve survival rates of people with breast and bladder cancer. People often feel powerless against cancer; something that humans are just a victim of. There are a number of factors that determine whether a person will develop cancer, and we will never be able to control them all. But, we do have tools that help us reduce our personal risk of cancer such as sunscreen to help prevent skin cancer and the HPV vaccine to help prevent cervical cancer. I think of cruciferous vegetables as another one of these tools…one that I am happy to eat! 🙂
As per usual, if you need to see the scientific data for yourself, check out NutritionFacts.org and search “broccoli” to get a whole pile of videos. And if you need to read it for yourself Dr. Greger always posts his resources so you can check out the primary literature if you are so inclined.
Happy eating and best health,
Dr. G
Crave-worthy Cruciferous Ceviche
Ingredients
- 1/2 head of cauliflower, cut into small florets (I used orange cauliflower for some extra color, but any kind will do)
- 2 crowns of broccoli, cut into small florets (you should have about equal amounts of broccoli and cauliflower)
- 2 medium tomatoes, seeds removed and diced
- 1/2 purple onion, diced
- 1 jalapeno, diced (optional, of course)
- 1 bunch of cilantro, roughly chopped (parsley works here too)
- 1 avocado, chopped
- juice of 2 limes
- 1/4 tsp salt
- 1/8 tsp black pepper, to taste
Instructions
- In a large bowl combine cauliflower, broccoli, onion, tomatoes, jalapeno, and cilantro (so all of the veggies except the avocado).
- Sprinkle with salt.
- Pour lime juice over vegetables.
- Toss well.
- Refrigerate for 1 hour (or longer).
- Add avocado and black pepper just before serving.
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