Cruciferous Vegetables: A Nutrient-Packed Powerhouse

by Fit Snack | Mar 28, 2023 | Uncategorized

If you’re looking for a group of vegetables that can help you stay healthy and feel your best, look no further than the cruciferous vegetables! These veggies are like the superheroes of the vegetable world, with an impressive list of health benefits and a delicious taste that will make you want to eat them every day.

So, what are these magical veggies? Well, they belong to the Brassicaceae family and include vegetables like broccoli, cauliflower, Brussels sprouts, kale, and cabbage. These veggies are packed with vitamins, minerals, fiber, and other beneficial plant compounds that can help support overall health and wellness.

One of the key benefits of cruciferous vegetables is their anti-cancer properties. Studies have shown that these veggies contain compounds that can help prevent cancer. For example, sulforaphane, a compound found in broccoli and other cruciferous vegetables, has been shown to have anti-cancer properties and may help inhibit the growth of cancer cells.

But that’s not all! Cruciferous vegetables are also great for heart health. They’re low in calories and fat, high in fiber, and can help lower cholesterol levels and reduce the risk of heart disease. Plus, they contain compounds that have anti-inflammatory properties, which can help reduce inflammation in the body and support overall health.

If you’re looking to improve your digestive health, cruciferous vegetables are a great choice. They’re rich in fiber, which can help promote healthy digestion and reduce the risk of constipation, bloating, and other digestive issues.

And let’s not forget about the immune system! Cruciferous vegetables are high in vitamins C and K, which can help support a healthy immune system and promote wound healing.

Now, if you’re thinking, “Okay, these veggies are great for me, but do they taste good?” The answer is a resounding YES! There are so many delicious ways to enjoy cruciferous vegetables, from roasted Brussels sprouts with balsamic glaze to a kale salad with roasted butternut squash and pomegranate seeds.

Here are two recipes to get you started:

Roasted Brussels Sprouts with Balsamic Glaze
Ingredients:

• 1 lb. Brussels sprouts, trimmed and halved
• 2 tbsp. olive oil
• Salt and pepper, to taste
• 2 tbsp. balsamic vinegar
• 1 tbsp. honey
• Directions:

Preheat the oven to 400°F.

1. Toss the Brussels sprouts with olive oil, salt, and pepper, and spread them out on a baking sheet.
2. Roast the Brussels sprouts in the oven for 20-25 minutes, or until they’re tender and lightly browned.
3. Meanwhile, whisk together the balsamic vinegar and honey in a small bowl.
4. Drizzle the balsamic glaze over the roasted Brussels sprouts and toss to coat.
5. Serve and enjoy!

Kale Salad with Roasted Butternut Squash and Pomegranate Seeds

Ingredients:

• 1 bunch kale, stemmed and chopped
• 1 small butternut squash, peeled and cubed
• 2 tbsp. olive oil
• Salt and pepper, to taste
• 1/2 cup pomegranate seeds
• 1/4 cup toasted pumpkin seeds
• 1/4 cup crumbled feta cheese

For the Dressing:

• 1/4 cup olive oil
• 2 tbsp. apple cider vinegar
• 1 tbsp. honey
• 1 tsp. Dijon mustard

Directions:

1. Preheat the oven to 400°F.
2. In a large bowl, toss the cubed butternut squash with 2 tablespoons of olive oil and salt and pepper to taste.
3. Spread the butternut squash out in a single layer on a baking sheet and roast in the preheated oven for 20-25 minutes, or until tender and lightly browned.
4. While the butternut squash is roasting, prepare the kale by removing the stems and chopping the leaves into bite-sized pieces. Place the chopped kale in a large salad bowl.
5. In a small bowl, whisk together 1/4 cup of olive oil, 2 tablespoons of apple cider vinegar, 1 tablespoon of honey, and 1 teaspoon of Dijon mustard to make the dressing.
6. Once the butternut squash is done roasting, let it cool for a few minutes before adding it to the salad bowl with the kale.
7. Add the pomegranate seeds, toasted pumpkin seeds, and crumbled feta cheese to the salad bowl.
8. Drizzle the dressing over the salad and toss everything together until well combined.
9. Serve and enjoy!

Flourless Banana Muffins

by Fit Snack | Mar 26, 2022 | Uncategorized

These delicious Almond Butter Banana muffins are made without dairy, gluten, oil, or refined sugar.

Ingredients:

• 2 Ripe bananas
• 1/4 cup Unsweetened Almond milk
• 2 Eggs
• 2 1/4 Rolled oats – Our favorite is Bakery on main’s unsweetened oatmeal
• 1/4 cup Flax seed
• 1/2 cup Almond butter
• 1/2 cup Maple syrup
• 1 tsp Vanilla extract
• 1/4 tsp salt1 tsp Baking powder
• 1/2 tsp Baking soda
• 1 tsp Cinnamon

Directions:

1. Combine all wet ingredients.
2. Add dry ingredients.
3. For a smoother consitence, add all ingredients to a blender. Blend until smooth; 20- 30 seconds.
4. Pour the batter into a muffin tim.
5. Place in oven and cook for 20 minutes, or until the tops are a light golden brown.
6. Enjoy!