If it’s cruciferous it’s good for us!
By: Leanne Ely
Bok choy, kale, cabbage, cauliflower, brussels sprouts and broccoli. What do all these things have in common? (Besides starting with b’s or a hard c sound.) These superheroes of the plant world are all cruciferous vegetables and we should be eating lots of servings of them each week because of how important they are to our health.
See, the cruciferous vegetables (the cabbage family) are full of fiber, minerals, vitamins and phytochemicals. They’re also known for their ability to protect against cardiovascular disease and for being one of our best lines of defense against certain types of cancer.
There’s magic inside cruciferous vegetables that might actually stop cancer cells in the breast, lung, colon, liver, uterine lining and cervix from growing into tumors. Diets high in cruciferous vegetables have also been linked to low rates of prostate cancer.
Scientists have found that the sulforaphane found in cruciferous veggies can actually stimulate enzymes that detoxify carcinogens before healthy cells are damaged.
Another way these superhero veggies can help protect us against cancer is by reducing the amount of oxidative stress in our bodies which is caused by an abundance of bad molecules called oxygen-free radicals. When oxidative stress is reduced in our bodies, it may also reduce our risk of many cancers including breast, lung and colon.
This is worth eating your broccoli and brussels sprouts for, people. Seriously.
Besides preventing cancers and cardiovascular disease, cruciferous veggies can also reduce our risk of type 2 diabetes.
Per serving, some of these veggies have more minerals and vitamins than others, but they’re good for you across the board. Cauliflower and broccoli will get you the biggest fiber bang for your buck, while kale gives you more than 137% of your daily recommended dose of Vitamin A. Broccoli and brussels sprouts are Vitamin C powerhouses and they’re also super high in folic acid.
To get the absolute best benefit out of these veggies, eat them raw or lightly steamed so you don’t cook all the goodness out of them. They also taste better before they get to the “inedible mush stage.”
Get more cruciferous veggies into your daily diet by tossing them into soups, stews, salads and casseroles. If your kids won’t eat them, cook them and blend them into pizza sauce, pasta sauce or anything else they’ll eat for you. But don’t give up! Your job as a parent is to train your kids to eat those healthy foods. Getting used to the strong taste of cruciferous veggies takes time so keep that in mind when you think your only option is to hide the healthy stuff!
Keep on introducing the brussels sprouts and cauliflower and be like Churchill; never, never, never give up!
What’s your favorite way to get cruciferous veggies into your family members? http://www.facebook.com/savingdinner
New Breakfast and Lunch Package from Saving Dinner Fundraising
By: Daniel Munns
School is back in session and that means parents across the country are trying to figure out what to make for breakfast and what to pack in their kids’ lunchboxes. Parents want to make something their kids will eat, however they also want it to be nutritious. With this in mind, Saving Dinner Fundraising is introducing the brand new Breakfast and Lunch Package.
Daytime meal concerns are a thing of the past with this $25.00 package chock full of delicious breakfast and lunch menus. Included in this brand new fundraising product are all four volumes of the popular Saving Breakfast menus, and all six volumes of the Saving Lunch menus!
Here is a great lunch recipe included in the package:
Avocado Turkey Wraps
2 teaspoons mayonnaise, divided
2 teaspoons Dijon mustard, divided
2 (8-inch) whole-wheat or tomato tortillas
½ cup shredded lettuce
6 thin slices deli turkey meat
¼ cup shredded Swiss cheese
1 medium tomato, seeded and diced
1 avocado, peeled, pitted and sliced
2 slices bacon, cooked and crumbled
Spread 1 teaspoon each of mayonnaise and mustard on each tortilla. Divide lettuce, turkey, cheese, tomato, avocado and bacon evenly between the tortillas. Roll each tortilla up tightly and serve.
Per Serving: 303 Calories; 23g Fat; 15g Protein; 14g Carbohydrate; 4g Dietary Fiber; 33mg Cholesterol; 704mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 4 Fat; 0 Other Carbohydrates. Points: 8
Are you a member of a PTO or PTA or another group looking to raise funds this fall?
Now is the perfect time to sign up for Saving Dinner Fundraising. Through September 30th, all groups will earn 60% from all packages they sell!
To find out how to earn money by selling great packages like the new Breakfast and Lunch package and earn 60% profit, send us a message HERE.