What are these nutritious veggies? They include broccoli, cauliflower, brussel sprouts, cabbage and others, including gardencress and mustard. If you don’t like one of them, eat the others. They all have varying degrees of a tumor suppressing chemical known as Glucosinolates.
Ideally, one should cook them steamed al dente (to the tooth), which means somewhat firm but not raw. Even I’m not able to eat raw broccoli or cauliflower. However, over cooking them can easily be done; don’t do it, because it will ruin not only the nutrition your body wants, but will taste limp, sour and bad. Many times as I grew up, my late mother, bless her, boiled or steamed our broccoli and cauliflower to falling apart, rendering it a distasteful mush.
One tip in steaming vegetables, turn off the burner/heat before you think you need to. The water under the steaming tray will continue cooking the vegetable for several minutes. Another tip to stop the cooking immediately is to add a cup or more of cold water to the cooking water, as in boiling pasta. With practice and experience, you will gain the balance you need to master steaming vegetables. Serve your broccoli or cauliflower with butter or cheese. Put it in a veggie casserole with a sprinkle of cheese. Buy it fresh of course and preferably organic/without added chemicals. Never frozen for these vegetables. Peas-maybe.
They are like a gift from the health Gods. To eat them, creates a bulwark against tumor formation, through food as medicine. One should eat them every day or close to it.
Cruciferous vegetables contain glucosinolates which in turn are converted into a number of chemicals which may have anticancer properties. For example, 3,3′-diindolylmethane (DIM) in Brassica vegetables is an androgen receptor antagonist (i.e., an antiandrogen) and is antiproliferative human prostate cancer cells.
Cruciferous vegetable consumption correlates with low cancer rates. Furthermore, indole-3-carbinol (I3C) and 3,3′-diindolylmethane (DIM) also affect estrogen metabolism and lead to favorable shifts in hormone markers which in turn may reduce the incidence of several types of cancer.
I3C promotes cell death in breast, prostate, endometrium, colon, and white blood cancer cells. Ulyasov and others found positive results against leukemia with DIM, Glucobrassicin being a precursor of DIM through indole-3-carbinol.
Impressive credentials for Brassicaceae AKA Cruciferae. As a group they contain so many phytochemical nutrients (from the sun) and fiber, it becomes a valid question of why not consume them as food? Thank you, and happy eating.