Yoga JournalUSA-January-February_2017

PHOTO: JENNIFER OLSON; FOOD STYLIST: VICTORIA ESCALLE; PROP STYLIST: NICOLE DOMINIC

SMART CHEF

eat well

Veggies du jour

While you might not expect great

things from a veggie lacking vibrant

color, cauliflower is actually rich in

vitamin K, an anti-inflammatory,

and antioxidants like vitamin C,

beta-carotene, and quercetin, which

help reduce oxidative stress to cells

and support your body’s natural

detoxification system.

GOOD FOR Low-calorie, low-carb

mashes and puréed soups

CAULIFLOWER MASH In a large

pot, boil florets from 1 head

cauliflower in salted water until

tender, 6–8 minutes; drain,

reserving cooking water. In a

blender, purée cauliflower with

2 tbsp olive oil and up to 2 tbsp

reserved cooking water to achieve

desired consistency. Season with

salt, pepper, garlic powder, grated

Parmesan, and dried rosemary.

Give your meals a colorful twist

and a boost of anthocyanins,

powerful antioxidants that give

red cabbage its bright hue. One

cup also provides 16 percent of

your daily fiber needs, which

helps reduce blood cholesterol

and keeps your gut healthy.

GOOD FOR Slaws, stir-fries,

and nutrient-rich wraps

RED CABBAGE SLAW In a bowl,

toss 3 cups shredded red cabbage,

2 cups shredded green cabbage,

2 julienned carrots, 1 julienned red

bell pepper, 2 finely sliced scallions,

and ¼ cup chopped cilantro.

Serve with Asian-style vinaigrette.

Let’s take a moment to celebrate cruciferous veggies. These mighty members of the

Brassica family are rich in glucosinolates, plant chemicals with anticancer properties.

Plus, eating them often may help you maintain a healthy weight, thanks in part to their

high fiber content. Here, tasty ways to serve up three varieties. By Rachel Begun, MS, RDN

RED CABBAGE

All Brassicas contain glucosinolates,

but Brussels sprouts top the list of

sources. Besides lowering your

cancer risk, glucosinolates may also

play a role in reducing inflammation

in your body, according to research.

GOOD FOR Baked and roasted

side dishes; pasta salads and

green salads

CHEESY BAKED BRUSSELS

SPROUTS In a bowl, toss 1 lb

trimmed, quartered Brussels sprouts,

1 cup halved chestnuts, 2 tbsp olive

oil, ½ tsp salt, and ½ tsp black pep-

per. Spread onto a baking sheet and

cook at 400° until sprouts are tender,

20 minutes. Sprinkle with 2 cups

grat ed Parmesan; bake until cheese

melts, 2 minutes.

CAULIFLOWER BRUSSELS SPROUTS

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february 2017

yogajournal.com

Build a better salad

To upgrade the healthiness of your starter

course, opt for leafy greens from the Bras-

sica family—arugula, kale, and mustard

greens. All contain glucosinolates, plus

fiber and vitamins A, C, and K.

it’s all in the

SEASONING

With the right pairings and spices, crucifer-

ous veggies can be downright craveworthy.

pair with season with

Caulifl ower

apples, blue cheese, walnuts balsamic vinegar, brown sugar, lemon juice

anchovies, pine nuts, raisins cumin, curry, parsley, red pepper flakes

almonds, celery,

hard-boiled eggs, hazelnuts

apple cider vinegar,

garlic, onions, thyme

veggie

Red

cabbage

Brussels

sprouts