cooking healthy vegetable dishes
leek and lettuce on a chopping board

RECIPES You will notice that the following recipes look more like guidelines, they are plant based, have almost no added oils, consist of a great variety of whole foods in a rainbow of colors, and are rich in vitamins, phytochemicals, antioxidants, protective nutrients, and fiber.  Experiment with them.  Focus on better nourishing yourself and your family.


The cauliflower is member of the Brassica group of vegetables. Their cross-shaped flowers, earned the name of Cruciferous. This important group includes Arugula, Broccoli, Brussels Sprouts, Cabbage, Watercress, Bok Choy, Collards, Turnip Greens, Mustard Greens, Rutabaga, Napa or Chinese Cabbage, Radishes, Daikon, Turnips, Kohlrabi, and Kale. They stimulate the break down of potential carcinogens protecting normal cells from becoming cancerous. They contain nutrients which help delay the onset of some cancers and help reduce the size and growth of tumors. Cruciferous vegetables also help reduce levels of homocysteine which is a marker associated with a higher risk of cardiovascular disease. They promote phase II detoxification within the liver.

Suggestions when using these leafy vegetables:

Serve them stuffed as you would cabbage leaves, sauté in garlic with a drizzle of olive oil, add to mashed sweet potatoes, stir fry with other vegetables, add flavorful herbs and spices.

Baked Head of Broccoli or Cauliflower

1 head of cauliflower and / or broccoli - separated into florets

Spread a single layer in an oven-proof pan. 

1 red and 1 yellow bell peppers - cut in half inch strips

Arrange on top.

Whisk the marinade separately:

Juice of 2 large lemons

1 tsp sherry vinegar (optional)

1 tsp cumin

1 tsp coriander

Salt and pepper

Chipotle powder to taste

Drizzle over the vegetables.  Bake at 400 for 45 minutes until they look roasted, not crisp or burnt.

Remove from the oven, add a layer of chopped fresh cilantro, and inhale.  Eat hot or cold.


BRÁSICA / CRUCIFEROS (clic aqu para la versión imprimible)

BrásicaI al Horno

1 cabeza de coliflor y / ó 1 cabeza de brócoli

1 pimiento rojo y 1 pimiento amarillo

Arréglalos en una camada en un molde de cristal a prueba de horno Pyrex©

Bate el aderezo aparte:

jugo de 2 limones grandes

1 cucharadita de vinagre sherry (opcional)

1 cucharadita comino

1 cucharadita de coriander molido

sal y pimienta

chipotle en polvo

Riégalo por todo el molde.  Hornea a 400° por 45 minutos hasta que estén asados.

Retira el molde del horno y cúbrelo con cilantro fresco picadito, y gózalo frío o caliente.

(click here for printable version)