Cruciferous Vegetables
These should be steamed in order for best absorption. Do not avoid them unless they are raw, they will always give you a bloated feeling. They have great surfer compounds, great fiber but can interfere with thyroid Hormone production and digestion if eaten raw.
Cook by color. Most vegetables don’t need steamed/cooked for more than 7 minutes, otherwise you start to lose significant nutrients.
You can steam them and then put in the fridge. If you want them in a cold salad and they will retain their crunchiness if you do not over cook them.
Smaller leafy greens take 1-3 minutes. Larger vegetables take 5-7 minutes.
Add a little water to the bottom of the pan on the stovetop and cook until they turn full brightness, remove from heat, (pan included) and drain off the water.
You can store these in the freezer now for future juices or shakes or just to retain their freshness for a meal.
Arugula
Bok choy
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Chinese cabbage
Collard greens
Daikon radish
Horseradish
Kale
Kohlrabi
Land cress
Mustard greens
Radish
Rutabaga
Shepherd’s purse
Turnip
Watercress