In today’s article, we’ve rounded up the five healthiest cruciferous vegetables. To make the preparation easier for you, we have also selected a few recipes so that you can start healthy weight loss right away.

5 cruciferous vegetables and matching recipe ideas

Just try the recipes and you will see that these vegetables are very tasty and can be wonderfully incorporated into your diet.

1. Watercress

Watercress is a cruciferous vegetable that is high in vitamins, minerals, and fiber. They all help you shed extra pounds.

In addition, the watercress has a dehydrating effect. This excess water from your tissues and your body flushed. Thus, your whole body cleansed and your digestion is in full swing.

We therefore recommend that you incorporate a cup of watercress (55g) into your diet at least once a week. If you don’t like the taste that much, then you can also add the cress to your smoothies or juices.

The following recipe shows you how you can easily enjoy your weekly serving of watercress:

Watercress juice

This drink is a perfect and at the same time extraordinary refreshment. If you don’t like the taste of the cress alone, you can simply add a few leaves of mint.

ingredients

• 1 tablespoon of washed watercress (15 g)
• 200 ml of warm water

preparation

• Soak the watercress in water overnight.
• The following morning you can strain the water and drink the cress juice.
• Drink this juice every day for a month. So you can cleanse and detoxify your body regularly.

2. Broccoli

The second cruciferous vegetable we’d like to introduce is broccoli. It is rich in fiber and also has a low sodium content.

Since broccoli only has 25 calories per 200 g, it is ideal for weight loss. And it also contains many important nutrients.

You can combine broccoli with different foods, so there are a large number of recipes that use broccoli. Our recipe contains valuable proteins, vitamins and minerals, so try it out for yourself!

Salmon with steamed broccoli

ingredients

•  medium-sized piece of salmon (250 g)
• 2 tablespoons of olive oil (30 g)
• 1 tablespoon of chopped rosemary or basil (15 g)
• Salt to taste
• ¼ finely chopped onion
• 3 tablespoons of raisins (45 g)
• 200 g broccoli
• 125 ml of water

preparation

• First mix the olive oil with half of the rosemary (or basil) and a little salt. Then you marinate the salmon with it and let it stand for at least twenty minutes.
• Now you steam the sliced ​​onion until it becomes translucent.
• Now you add the raisins and the remaining rosemary (or basil).
• Stir everything over a medium flame until it starts to brown.
• In the meantime, steam the broccoli in another saucepan.
• Fry the salmon in a pan, you don’t need to add any more oil.
• Place the salmon on a plate and add the raisins, broccoli and onion.

3. Brussels sprouts

Not everyone likes Brussels sprouts because they have a very special taste. But remember that it is very rich in vitamins and minerals and therefore really very healthy.

When preparing Brussels sprouts, it’s critical that you don’t over-cook them. Otherwise it will be mushy and also have a bitter taste. If it still tastes bitter, just add a little butter.

Buttered Brussels sprouts

ingredients

• ½ cup of washed and cleaned Brussels sprouts (27 g)
• 1 tablespoon butter (20 g)
• Salt and pepper to taste

preparation

• Melt the butter in a pan.
• As soon as the butter is liquid, add the Brussels sprouts.
• Season with salt and pepper.

Combine the Brussels sprouts with light protein and a serving of carbohydrates (brown rice or wheat pasta).

4. Cauliflower

The fourth cruciferous vegetable is cauliflower. It also has very few calories, but plenty of water and fiber. Both help you to stimulate your digestion and also have a filling effect.

Cauliflower contains vitamins B and C, iron, folic acid and allicin, which reduce the risk of heart disease.

Cauliflower Patties

They taste delicious and are very easy to prepare. Be sure that your children will love to eat cauliflower too if you offer them these cauliflower patties.

ingredients

• 100 g cauliflower
• 1 egg
• 120 g of flour
• 1 teaspoon of yeast (5 g)
• Garlic powder (to taste)
• 1 teaspoon fresh parsley (5 g)
• Salt and pepper (to taste)
• 125 ml milk

preparation

• First you cook the cauliflower. It should still be firm. Then cut the cooked cabbage into pieces.
• Mix the beaten egg with the flour, salt, garlic, parsley, pepper and the yeast.
• Now you pour in a little milk until the dough gets a viscous consistency.
• Then add the cauliflower pieces to the batter.
• Let everything rest for at least 30 minutes so that the yeast can rise.
• Once the dough is done, you can form small balls and then flatten them a little.
• Heat oil in a pan and fry the patties until golden brown.
• Let them drain briefly and serve them with various vegetables.

5. Cabbage is also a cruciferous vegetable

Cabbage is rich in vitamins C and K, folic acid, potassium and magnesium. It’s also low in carbohydrates, so you can eat as much cabbage as you want.

cabbage soup

This soup only has 80 calories, making it ideal for weight loss. Nevertheless, it contains a lot of important nutrients, so that you can easily serve it to your whole family.

ingredients

• 1 medium-sized head of cabbage
• 6 large onions
• 2 green chili peppers
• 6 tomatoes
• 5 stalks of celery
• Salt and pepper (to taste)

preparation

• Wash all of the ingredients, then cut them into smaller pieces.
• Put everything in a large saucepan and cover the vegetables with water.
• Let everything cook for 10 minutes.
• Then you season the soup with salt and pepper.
• Then let the soup simmer on a low flame for another 30 minutes until it has the desired consistency.