What Are Brassica Vegetables?

And who knows — maybe you’ve been a fan of brassica vegetables for years without even realizing it!

What Are Brassicas?

Brassicas — also referred to as cruciferous vegetables, characterized by their cross-shaped flowers — are all part of the Brassicaceae family, which is also known as the mustard family. Within this family, brassicas are the largest and most widely consumed group of plants throughout the world. They are also some of the most nutritious veggies you’ll find anywhere.

Some of the most common types of brassica vegetables include:

• Arugula
• Bok Choy
• Broccoli
• Brussels Sprouts
• Cabbage
• Cauliflower
• Collard Greens
• Horseradish
• Kale
• Kohlrabi
• Mustard Greens
• Radishes
• Rutabaga
• Turnips
• Wasabi
• Watercress

How Are Brassica Vegetables Good for You?

Vegetables, in general, are low in calories and high in nutrients, including fiber, vitamins and minerals. Vegetables are also high in natural chemical compounds called antioxidants, which can help protect cells from damage.

Now, when it comes to brassica vegetables specifically — radishes, turnips, cabbage and the rest — have you ever noticed their rich variety of colors? It turns out, those colors indicate just how nutrient-packed these vegetables are. As registered dietitian Amber Sommer, says, “A good rule of thumb for greens or any fruit or vegetable is that the deeper the color, the more nutrient-dense it is. For example, spinach contains more vitamins and minerals than iceberg lettuce.”

Brassica vegetables are also rich in a source of compounds called glucosinolates, which may help fight cancer. In fact, studies suggest that a diet rich in cruciferous vegetables may help lower the risks of breast cancer, pancreatic cancer, bladder cancer, lung cancer, prostate cancer and colon cancer.

Brassicas are also high in fiber and help support healthy gut bacteria. Additionally, some are also rich in vitamin C, meaning you may gain some immune-boosting and wound-healing properties from simply eating them. High amounts of vitamin K can be found in some brassicas, which can help promote bone growth and proper blood clotting. Similarly, another vitamin commonly found in brassica vegetables, B9, can help in forming red blood cells and DNA, making it particularly important for women who are pregnant.

How Should You Eat Brassicas?

In addition to their nutritional benefits, the good news about brassicas is that they can be eaten in just about any form. Try them raw, cooked, sautéed, stir-fried, roasted, steamed and more. Their usage is flexible enough that you can chop them up and add them to a soup, or simply eat a plate of them on their own, no bells or whistles added. The possibilities are many.

What Are Some Fun Brassica Vegetable Recipes?

No matter how you eat brassicas, you can count on them to help improve your health. Here are just a few specific recipes you can try as you enjoy the benefits these snackable veggies have to offer.

1. Collard Roll-Ups With Coconut Curry Kale

Looking for a dish with an Asian twist? These collard green roll-ups act as faux sushi rolls, and they include a mix of sautéed kale infused with coconut oil, avocado, carrot ribbons and other goodies to add some flair. Of course, you’re welcome to mix and match what’s stuffed inside to your liking. These delicious roll-ups are great any time of year and work particularly well as an appetizer. Bring them to a party, and watch them disappear!

2. Brassica Salad With Apple and Hazelnut

Feeling adventurous during Thanksgiving? Rather than preparing a simple house salad, try adding a twist to the festivities by presenting this delectable array of greens, featuring maple syrup. Who knows — you may never return to “normal” salads again!

3. Roast Chicken With Turnips and Garlic

Think of this as a classic “meat and potatoes” meal . . . just without the potatoes. Instead, this dish utilizes roasted turnips, garlic cloves (cooked in the skin to emphasize the sweetness and nuttiness) and olive oil to complement the chicken. For added flavor, texture and variety, consider serving with other roasted brassica vegetables, including your favorites.

4. Grilled Southwestern Slaw

This grilled version of classic American coleslaw uses not just cabbage, but corn, poblano and red bell peppers to create a satisfying, crunchy dish, perfect for a poolside gathering. Don’t care for spice? Feel free to adjust the level of heat you add to this exciting snack, which can bring you the benefits of cabbage with the added enjoyment of some serious flavor.

5. Lemony Bean and Brassica Soup With Napa Cabbage and Dill

This bean soup uses several brassica vegetables, including Napa or Savoy cabbage, rutabaga and kohlrabi, to make a delicious, hearty dish. The recipe’s author suggests sprucing it up with Brussels sprouts, kale or more for added variety.

Enjoy Some Brassicas Today

Whether you enjoy the taste of broccoli, cauliflower or other brassica vegetables on their own, or you prefer mixing and matching these delicious cruciferous treats, these unique vegetables can help provide you with a healthy, colorful and fun way to eat. Mix some brassica vegetables into a dish today and enjoy all that Mother Nature has provided!

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