Coach Chris & Chef John are back for another monthly episode of Athletes in the Kitchen.

Today's episode is all about how to cook crucifers. Cruciferous veggies are part of the Brassica family and include foods like broccoli, cauliflower, kale, cabbage, brussels sprouts, bok choy, and more. They have a powerful compound called sulforaphanes, which are incredibly anticarcinogenic. 

Be sure to listen to our podcast on How to Take Charge of Your Health Based on Your Genes, where we talk about genetic testing and the power of sulforaphanes.  

We talk about:

--> Tips on how to purchase broccoli and a super cool trick on how to get super pretty florets. 
--> Eating broccoli stems too! Did you know they're just as healthy? Chef John gives us a recipes for broccoli slaw that's super easy. 
--> Broccolini, broccoli's skinnier cousin. Toss it with olive oil, garlic and salt and pepper and roasts it for 350 for 6-7 minutes. Then once it comes out of the oven, he gives it a little squeeze of lemon. 
--> Eating crucifers raw with a little dip, if you'd like. 
--> Which veggies Chef John has in the freezer all the time for quality and ease of preparation (even non-crucifers!) 
--> How to make cauliflower rice from frozen riced cauliflower, including some flavors to play with like:

• Turmeric and cumin
• Diced canned tomatoes and diced canned green chilis for something similar to a spanish rice
• Ginger juice or fresh ginger with fresh or dried pineapple and some tamari or soy sauce
• Olive oil, black pepper and parmesan cheese
• Toss it in buffalo sauce

--> How to use "big" bok choy as well as baby bok choy (have you tried Chef John's Asian Tofu Bowl from The Fueling Edge? It's a delicious gluten free vegan meal!)
--> How to prepare brussels sprouts, including roasted and raw. Chef John talks about his "famous" salad that has grilled peaches, candied nuts and a champagne vinaigrette (1 part vinegar, 2 parts neutral oil, shallot, sugar, and dijon mustard)
--> How to prepare cabbage, like using it like lettuce, making a slaw, using it as a cabbage "wrap," cutting it into wedges and grilling it
--> How to make collards, like dipping them briefly in hot boiling water to use in place of a wheat wrap. Traditionally, collards are overcooked. But they don't have to be! Chef John gives us some tricks on "better" sauteed collards and how to make it taste great (hint: vinegar is involved)

Grab The Endurance Edge Crucifers Recipe Book

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