WIC Works Resource System
U.S. Department of Agriculture
Cruciferous vegetables are a highly diverse (and highly nutritious!) group of vegetables. They include all parts of a plant, from flowers to leaves to roots, and are full of vitamins and minerals. Some cruciferous vegetables are more dense than others and require a little more cooking. Others are more gentle and may be better in salads. Below are some examples:
| Type | Example | Ways to cook it! |
| Flowers, stems, buds | Broccoli, cauliflower, brussels sprouts, cabbage, kohlrabi | Sauté, roast, steam |
| Leafy Greens | Arugula, bok choy, broccoli rabe, collards, kale, mustard greens, tatsoi, mizuna, watercress | Sauté, steam |
| Roots | Turnip, rutabaga, radish, daikon radish, horseradish, wasabi, maca | Sauté, roast, steam, grill |
What do cruciferous vegetables taste like? These vegetables are so diverse, all of them have a slightly different taste! Roasted broccoli is sweet, raw kale is a little bitter, and horseradish is spicy and pungent. Try different kinds to find a flavor you like!
Can I use frozen cruciferous vegetables? Yes! Using frozen brussels sprouts, cauliflower, broccoli, or other cruciferous vegetables is affordable and tasty. Frozen vegetables are also quicker to cook than fresh produce, so they work in a pinch.
How do I store cruciferous vegetables? Like most vegetables, cruciferous store best in a dry spot in the refrigerator. If you rinse them before putting them away, make sure to dry them off.
Tips And Tricks To Get The Most Of Your Cruciferous Vegetables
Improve the taste of bitter greens like arugula, mustard greens, kale, and others with a little acid from vinegar or lemon juice.
Save stems from broccoli and cauliflower for stir fries, casseroles, or mixed dishes.
Choose cruciferous vegetables that are stiff and without bruising.
Roast cut vegetables on a sheet pan with spices and choice of protein for a quick, one pan meal!
Ideas To Use Leafy Greens Without a Recipe
Pair steamed bok choy with peanut butter and less-sodium soy sauce.
Add watercress to sandwiches and salads, or add to the top of cooked grains.
Steam broccoli or cauliflower and top with cheese for a simple savory snack.
Roll sandwich fixings with cabbage leaves for a low-carb lunch wrap.
Sweet and Savory Broccoli Salad
Just mix everything together (no cooking required) to make this delicious and nutritious broccoli salad!
https://wicworks.fns.usda.gov/recipe/sweet-and-savory-broccoli-salad