Cruciferous Vegetables: Immune Boosting Recipes

Cruciferous vegetables, such as broccoli, cabbage, kale and brussel sprouts have super immune boosting properties and definitely qualify as a “super foods.” In this cruciferous salad, we use of those vegetables to offer an amazing crunch and juiciness! Then we use avocado as the healthy fat, replacing an extracted oil as the base for our dressing. It’s a salad that works year-round!

Pair the salad with the Peanut Curry recipe below.  The peanut butter and the pineapple work magically with the heat of the curry and cayenne powder. You can also add this sauce to a whole grain pad thai or brown rice and steamed veggies

 

CRUCIFEROUS SALAD:
½ head of red cabbage-chopped
½ bunch green kale-torn to pieces
1 ripe haas avocado
1 lemon-squeezed for juice
½ cup fresh dill-minced
1 Tbsp reduced sodium tamari
1 tsp fresh garlic-micro planed
1 tsp fresh ginger-micro planed

Combine ingredients in a bowl and massage deeply until consistent. Top with roasted pumpkin seeds.

 

PEANUT CURRY:
1 can lite coconut milk
8 oz fresh pineapple-chopped
4 oz peanut butter
¼ onion-chopped
½ lime-squeezed for juice
2 green onions-sliced
2 tsp fresh garlic-micro planed
1 Tbsp honey
1.5 tsp curry powder
½ tsp fresh ginger-micro planed
Pinch cayenne pepper
2 Tbsp reduced sodium tamari or 1/4 tsp sea salt

In a hot pan, add onions and toss until caramelized.

Add all other ingredients and whisk together until peanut butter has integrated.

Simmer on medium for 10 minutes, stirring occasionally.

 

Jordan Wolfe
Jordan Wolfe is the Healthy Eating & Green Mission Specialist at Whole Foods Market South Beach. He is an expert on the plant-strong green lifestyle, and he is a life-long vegetarian. Wolfe teaches that there are many paths to nutritional excellence and everyone can benefit from adding more plants to their plates. His favorite part of his work is inspiring and educating others on healthy eating.