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Tips For Eating Cruciferous Vegetables and Legumes

Foods of the Month Logo

Each month, as part of our Foods of the Month club, two nutrient-dense foods are highlighted. The goal is for cafeterias and even families at home to incorporate these important foods into the weekly menus. During the month of January, legumes and cruciferous vegetables are the featured Foods of the Month.

See below for some helpful tips about each of these foods:

Cruciferous Vegetables:

  • Include broccoli, cauliflower, cabbage and Brussels sprouts
  • Good source of vitamin C, folic acid, iron, calcium, beta-carotene, and fiber – all which can aid in cancer prevention
  • Choose dark green broccoli for rich nutrient consumption
  • The best cauliflower contains heads that are white or creamy white, firm, compact and heavy for their size
  • To help retain vitamin C content, keep cabbage cold until ready to use
  • Brussels sprouts can be found all year, but autumn through early spring is peak growing season


  • Include kidney beans, pinto beans, lima beans, black-eyed peas, and lentils
  • Excellent source of fiber and protein; compares to meats, poultry and fish in protein content, making it a great vegetarian alternative for meat
  • Beans are typically considered a side dish, but instead try as a power-packed, meat-free entree
  • Legumes are inexpensive so they are a smart choice to stay on your food budget

Try adding cruciferous veggie and legumes to your menus and see how tasty these healthy foods can be!

What are your favorite types of cruciferous vegetables or legumes? 

Cruciferous Vegetables and legumes

**If you found this information helpful and are interested in learning more about the Foods of the Month program, please contact Caitlin by email or at 800-786-1730 ext. 4. 

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