[Part #2 of our Daily Dozen series]
Continuing with the Daily Dozen, the list of 12 items to eat every day, according tho Dr Greger. (Click this post and scroll down the page if you missed yesterday's post about beans and berries.)
The next 2 items are FRUITS and CRUCIFEROUS
1. FRUITS
What to eat? That one is usually easy for people to figure out! Any type of fruits will do! Bananas, apples, pears, kiwis, oranges, watermelon, cantaloupe, pomegranate, peaches, apricots, mangoes, papayas, pineapple, avocados... The more variety you bring to your diet, the better! Different types of fibers feed different types of the good bacteria in your gut, so be mindful to have an interesting variety.
How much? 3 servings are recommended each day. One serving is
one medium-sized fruit
a cup cut-up fruit
or a quarter cup dried.
Easy ways to eat fruits every day: Eat them as a snack or as a side to your meal. Add them to smoothies, muffins, baking. Throw them on top of a salad or a chia pudding.
2. CRUCIFEROUS
The cruciferous are the vegetables that are part of the Brassicaceae family. We're talking about red, green and savoy cabbage, broccoli, broccolini, broccoli sprouts, rapini, kale, Brussels sprouts, radishes, bok choy, cauliflower, kohlrabi, collard greens, mustard greens.
How much? 1 serving is recommended each day, which is the equivalent of
½ cup chopped cruciferous vegetables
¼ cup Brussels or broccoli sprouts
1 tablespoon horseradish
Cruciferous produce the powerful sulforaphane, which is thought to have remarkable health benefits, but is found nowhere else. One serving per day, you can do it!
How to eat cruciferous vegetables? I like to add kale to my smoothies, cabbage, broccoli or cauliflower to my soups and salads. I eat steamed bok choy as a snack. I also add broccoli sprouts to everything, sandwiches, bean burgers, salads, smoothies... I find a way to add cruciferous to most of my meals, mixed or on the side, really!
Where do YOU stand when it comes to consuming fruits and cruciferous every day? How do you like to eat them? Let me know in the comments!
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