Brassica oleracea
Group of cabbages
Cauliflower
Cauliflower is very low in calories yet high in vitamins. In fact, cauliflower contains some of almost every vitamin and mineral that you need. Consuming enough fiber may help prevent digestive conditions like constipation, diverticulitis and inflammatory bowel disease. Fiber may also play a role in obesity prevention, due to its ability to promote fullness and reduce overall calorie intake.
This versatile veggie is delicious in many ways beyond steaming. Try roasting florets or “steaks” of cauliflower to release its pleasant flavor. When pureed, it’s a great substitute to cream sauce. Other creative cauliflower options? Mash into a pizza crust, grate into a substitute for rice or pickle for a low-calorie salty, crunchy snack.
Brussels Sprouts
Brussels sprouts are low in calories but high in fiber, vitamins and minerals.They’re also high in vitamin C, an antioxidant that helps promote iron absorption and is involved in tissue repair and immune function. Brussels sprouts have many health benefits, but their impressive antioxidant content stands out.
Antioxidants are compounds that reduce oxidative stress in your cells and help lower your risk of chronic disease. Eating Brussels sprouts as part of a diet rich in fruits and vegetables can help supply the antioxidants your body needs to promote good health.
Brussels sprouts practically beg to be in the oven. For a melt-in-your-mouth side, roast and toss with something sweet, such as dried fruit or maple syrup, as well as something savory — anything from Parmesan cheese to sliced olives.
Kale
Raw, in a salad – Kale doesn't need to be cooked to be enjoyed.
Cooked and boiled – Kale is a seriously tough green, and while it can be great in raw salads, sometime we like it soft and silky.
In a soup – Kale's sturdy texture makes it the perfect green to throw into a pot of soup.
The almighty kale is a wonderful green for salads. Remove the tough stem, slice into thin ribbons and toss with toppings, dressing and all. Best of all, this hearty green will not wilt for days, making it a great option for packing ahead. To balance the bitter bite, pair it with something sweet such as roasted carrots, diced apple or dried fruit. Kale also is a great addition to smoothies and can even be baked into crisp chips.
Arugula
Arugula or rocket is an annual plant in the family Brassicaceae. iT IS used as a leaf vegetable for its fresh, tart, bitter, and peppery flavor. Arugula is composed of 90 percent water. That’s why it’s a perfect hydrating and cooling food in the summer. Vitamin K is needed for bone health; it is needed for the absorption of calcium into the bones and teeth. Half cup of arugula contains 10.9 micrograms of vitamin K. Three cups of arugula daily will supply you with 100 percent of your bodies need of vitamin K. It also contains eight times more calcium than iceberg lettuce.
Arugula is one of the easiest greens to grow in your garden or in a planter. Enjoy this spicy leaf pureed into a pesto with a kick, tossed onto whole-wheat pizza once it emerges from the oven or used in a variety of tossed salads. For a classic combination try fresh arugula paired with feta cheese, cubed watermelon and a balsamic dressing.
Arugula in your diet can benefit you with so many nutrients. The extra benefit is that two cups contain only 80 calories, making it a good choice for those on a diet. It is a best choice for weight loss diet.
Eating arugula raw will likely provide your body with more of the healthy isothiocyanates than eating cooked arugula. However, by eating lightly cooked arugula, your body will absorb more of certain nutrients and carotenoids than when it is raw.
It comes in a variety of shapes and colors, including red, purple, white and green, and its leaves can be either crinkled or smooth. This vegetable has been grown around the world for thousands of years and can be found in a variety of dishes, including sauerkraut, kimchi and coleslaw. Cabbage also contains small amounts of other micronutrients, including vitamin A, iron and riboflavin.
cabbage is high in fiber and contains powerful antioxidants, including polyphenols and sulfur compounds.Antioxidants protect the body from damage caused by free radicals. Free radicals are molecules that have an odd number of electrons, making them unstable. When their levels become too high, they can damage your cells.
Cabbages are prepared many different ways for eating; they can be pickled, fermented for dishes such as steamed, stewed, sautéed, braised, or eaten raw. Cabbage is a good source of vitamin K, vitamin C and dietary fiber.
Cabbage appears in a wealth of different varieties, and is in fact part of a bigger family known as brassicas that extends to cauliflower and kale. Easily available varieties are red, Savoy, spring and white.
Red cabbage has firm, tightly packed and shiny purple leaves
White cabbage has a similar texture to red cabbage but has very pale leaves and a sweeter flavour
The leaves of the Savoy cabbage are crinkled and wavy and get lighter towards the middle
Spring cabbage has softer leaves and form more of a point instead of a round shape
All are extremely versatile; they can be served raw in salads like coleslaws.