The Food That Fights Cancer: Cruciferous Vegetables
- backtothegardenpr
- Oct 22
- 3 min read
Cruciferous vegetables are much more than an ordinary food on your plate — they’re true superfoods with properties that support your health on multiple levels. As part of the cruciferous family, they provide bioactive compounds such as glucosinolates, which, when converted into sulforaphane, help protect your cells against cancer and support the body’s natural detoxification processes.
In addition, they are rich in fiber, which promotes healthy digestion and strengthens your gut microbiome; packed with antioxidants that fight oxidative stress; and possess anti-inflammatory properties that reduce the risk of chronic diseases. All of this in a light, versatile, and delicious ingredient.
Cauli-Wings
Battered, glazed, and crispy cauliflower — baked or air-fried. Serve with our ranch sauce. 100% whole-food ingredients.
Chickpea Scramble
This is our egg-free scramble — full of flavor and nutritional power. You’re going to love it.
Something everyone loves👇
Perfect to enjoy with any meal — pair it with vegetables or use it as a creamy base for your favorite bowls
Oil-Free Cauliflower Mash
Servings: 4
Prep Time: 5 minutes
Cook Time: 10–12 minutes
Ingredients:
1 large cauliflower, cut into florets
2–3 garlic cloves, peeled (optional, for extra flavor)
2 tablespoons unsweetened plant-based milk (soy, oat, or almond)
2 tablespoons nutritional yeast (optional, for a cheesy flavor)
1 tablespoon lemon juice
¼ teaspoon ground black pepper (or to taste)
Fresh parsley or chopped chives (for garnish)
Instructions:
1. Steam the cauliflower:Place the cauliflower florets (and garlic, if using) in a steamer over boiling water. Cover and steam for 10–12 minutes, until very tender.
2. Blend until creamy:Transfer the cooked cauliflower to a blender or food processor. Add the plant milk, lemon juice, nutritional yeast, salt, and pepper. Blend until smooth and creamy.
3. Adjust texture:If it’s too thick, add a little more plant milk. Taste and adjust seasoning as needed.
4. Serve and garnish:Transfer to a serving bowl and garnish with fresh parsley or chopped chives.
✨ Tip: For a creamier texture, add 1 tablespoon of tahini, ½ avocado, or ½ cup of cooked sweet potato when blending.
Kale Salad
Fresh, nutritious, and colorful — it combines crunchy vegetables, aromatic herbs, and a light dressing to create a dish full of flavor and vitality.
Cream of Potato and Broccoli
A homemade, nutritious, and comforting recipe that combines fresh ingredients for a flavorful dish — perfect for family dinners or chilly days.
Baked Broccoli
An easy and delicious dish with roasted broccoli, garlic, and lemon — offering fresh flavors and irresistible textures in every bite.
Broccoli and Cheese Casserole
A creamy and nourishing dish with tender baked vegetables, a comforting blend of flavors, and a golden texture — perfect for sharing with family.
Brussels Sprouts Salad
A fresh and colorful salad with crispy Brussels sprouts, juicy pomegranate, and the perfect balance of flavor, texture, and nutrition.
Cauliflower Steaks
A simple and creative dish featuring golden roasted cauliflower with a meaty texture, delicious spices, and a nourishing result.
Want to take your health to the next level?
At Back to the Garden, we guide you to transform your life through a comprehensive approach that addresses the root causes of chronic diseases. Our health and supervised fasting programs combine optimal nutrition, education on the 7 pillars of wellness, and professional support to help you restore your vitality and well-being.
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References
Fahey, J. W., Holtzclaw, W. D., Wehage, S. L., Wade, K. L., Stephenson, K. K., Talalay, P., & Kensler, T. W. (2015). Sulforaphane bioavailability from glucoraphanin-rich broccoli: Control by active myrosinase. PLoS One, 10(11), e0140963. https://doi.org/10.1371/journal.pone.0140963
Clarke, J. D., Dashwood, R. H., & Ho, E. (2008). Multi-targeted prevention of cancer by sulforaphane. Cancer Letters, 269(2), 291–304. https://doi.org/10.1016/j.canlet.2008.05.013
Gupta, P., Kim, B., Kim, S. H., & Srivastava, S. K. (2014). Molecular targets of isothiocyanates in cancer: Recent advances. Molecular Nutrition & Food Research, 58(8), 1685–1707. https://doi.org/10.1002/mnfr.201300733
Bahadoran, Z., Mirmiran, P., & Azizi, F. (2013). Potential efficacy of broccoli sprouts as a unique supplement for management of type 2 diabetes and its complications. Journal of Medicinal Food, 16(5), 375–382. https://doi.org/10.1089/jmf.2012.2649
Verhoeven, D. T. H., Goldbohm, R. A., van Poppel, G., Verhagen, H., & van den Brandt, P. A. (1996). Epidemiological studies on brassica vegetables and cancer risk. Cancer Epidemiology, Biomarkers & Prevention, 5(9), 733–748.
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