Eat Cruciferous Vegetables If You Want To Lose Weight

Cruciferous vegetables are rich in healthy ingredients, very nutritious and they contain few calories. In addition, they also have a cleansing effect on our body. The best thing about this vegetable is that they are very filling, thanks to their high fiber content. All these good qualities make cruciferous vegetables perfect for when you want to lose weight.

In this article we list the healthiest cruciferous vegetables for you. We also give you a number of recipes that will help you follow a healthy diet plan. You will see that it is not complicated at all to add this vegetable to your diet, but that they provide a delicious variety!

The best cruciferous vegetables for weight loss

1. Watercress

Watercress is a vegetable that is full of  vitamins, minerals and fiber  that can help break down excess fat.

This vegetable has a diuretic (diuretic) effect. That means it ensures that excess fluid is expelled and the body is cleansed, by putting the intestines to work.

We recommend adding 55 grams of watercress to your diet at least once a week. If you’re not a big fan of the taste, or if you’re not used to it, try mixing it into your smoothies or juices. The following recipe is the easiest way to get your serving of watercress.

Watercress juice

This drink is a good thirst quencher and different from other juices. If you prefer a milder taste, add some mint.

Ingredients

• 15 grams of washed watercress
• 200ml water

Preparation

• Soak the watercress in water overnight.
• Drain the water the next morning and drink the juice right away.

Drink this watercress juice for a month to cleanse your body regularly.

2. Broccoli

The second on our list of cruciferous vegetables to add to your diet for weight loss is broccoli. Broccoli is low in sodium and high in fiber. It fits well into your diet if you want to lose weight, because it contains very few calories (only 25 calories per 200 grams). Plus, it’s full of good nutrients.

The taste of broccoli is easy to combine with other ingredients, making it suitable for many recipes. Try the following recipe. It is full of high quality protein, vitamins and minerals.

Salmon with boiled broccoli

Ingredients

• a medium-sized piece of salmon
• 30 ml olive oil
• 15 grams finely chopped rosemary or dried basil
• salt to taste
• 1/4 medium onion, thinly sliced
• 45 grams of raisins
• 200 grams broccoli
• 125ml water

Preparation

• First, mix the olive oil with half the rosemary and the salt.
• Place the salmon in this and let it marinate for 20 minutes.
• Saute the onion in a pan until the onion is translucent.
• Then add the raisins and the rest of the rosemary.
• Cook over medium heat, stirring gently until everything is brown.

• Meanwhile, cook the broccoli in a pan.
• Fry the salmon in a frying pan. Do not add any more oil!
• Finally, place the salmon on a plate and garnish with the raisins, broccoli and onion.

3. Brussels sprouts

Not everyone likes to eat Brussels sprouts. Yet they are very rich in vitamins and minerals, which is why they should not be missing from our list of cruciferous vegetables that you should eat if you want to lose weight.

When cooking Brussels sprouts, it is important not to overcook them, otherwise they will have a bitter taste. Combine the Brussels sprouts with a small portion of proteins and some carbohydrates, such as brown rice or whole wheat pasta.

Brussels sprouts in butter

Ingredients

• 200 grams of Brussels sprouts
• 20 grams of butter
• salt and pepper to taste

Preparation

• First melt the butter in a frying pan.
• Fry the Brussels sprouts in the butter once it has completely melted.
• Finally, add salt and pepper to taste.

4. Cauliflower

Cauliflower should not be missing from our list of cruciferous vegetables if you want to lose weight. First of all, because cauliflower is low in calories. In addition, it is packed with water and fiber, which stimulates your digestion and keeps you full for a long time.

Cauliflower contains vitamins B, C, E, iron, folic acid and allicin that help lower the risk of heart disease.

cauliflower patties

Delicious and very simple to make, these pasties are the perfect way to get your kids to eat cauliflower without any fuss.

Ingredients

• 100 grams of cauliflower
• 1 egg
• 120 grams of flour
• 5 grams of yeast
• garlic powder to taste
• 5 grams fresh parsley
• salt and pepper to taste
• 125 ml milk

Preparation

• First, cook the cauliflower until it is al dente.
• Cut the cauliflower into pieces.
• Then mix the cauliflower with the beaten egg, flour, salt, garlic, parsley, pepper and yeast.
• Add a little of the milk to make a thicker batter.

• Then add the cauliflower pieces.
• Let the batter sit for 30 minutes to let the yeast work.
• Make small balls of the batter and flatten the balls.
• Fry the patties in a pan with hot oil until golden brown.
• Finally, serve them with some vegetables.

5. Cabbage

The last in our list of cruciferous vegetables that are good for you if you want to lose weight is cabbage. This soup contains only 80 calories, and it is very nutritious. It is therefore a perfect meal for the whole family.

Cabbage contains a lot of vitamins C and K, floic acid, potassium and magnesium. In addition, it is also low in carbohydrates, so you can eat it as much as you want.

cabbage soup

Ingredients

• 1 medium cabbage
• 6 large onions
• 2 hot peppers
• 6 tomatoes
• 5 stalks celery
• salt and pepper to taste

Preparation

• Wash the vegetables and cut everything into smaller pieces.
• Then put water in a pan. The cabbage should not protrude above the water, so add enough water. Boil the cabbage for 10 minutes.
• Finally, add salt and pepper to taste.
• Let it simmer on low heat for 30 minutes, until the soup has reached the desired consistency.