Broccoli, cabbage, cauliflower, Brussels sprouts—all are Brassicas, a genus of plants in the mustard family. Brassica vegetables are very high in vitamin A carotenoids, vitamin C, folic acid, and fiber. They are even more valuable for their phytonutrients.
Broccoli Recipes / Kale Chips / Radish Dip
- 2 cups each (sliced like coleslaw): broccoli, cauliflower, carrots, red cabbage
- sunflower seeds
- Ranch dressing
- Toss chopped vegetables in the Ranch dressing.
- Chill and serve.
- 1 pound fresh brussels sprouts
- 3 Tbsp olive oil
- 3 Tbsp honey
- 1 1/2 tsp garlic salt
- Black pepper to taste
- 1/4 cup dried cranberries
- 1/4 cup Parmesan cheese
Kid-Friendly Brussels Sprouts
- Preheat oven to 450 degree F.
- Cut the ends of brussels sprouts and then cut in half.
- Whisk olive oil, honey, garlic salt and black pepper in a bowl and then toss with Brussels sprouts.
- Spread on a baking sheet and sprinkle with dried cranberries and Parmesan cheese.
- Bake for 15-20 minutes until golden brown.
- 1 tablespoon grainy mustard
- 3 tablespoons white-wine vinegar
- 1 pound brussels sprouts, trimmed and shredded
- 1/2 cup chopped green onions
- 1/4 cup toasted sunflower seeds
Raw Brussels Sprouts Slaw
- In a large bowl, whisk together mustard, vinegar, honey, and oil. Season with salt and pepper.
- Add Brussels sprouts, green onions, and sunflower seeds and toss to combine.
- 3 cups Brussels sprouts, trimmed, halved if large
- 2 red onions, unpeeled, halved lengthwise
- Extra-virgin olive oil
- Coarse salt and freshly ground pepper
- 1 apple, such as Gala or Golden Delicious, cored
- 1/2 tablespoon unsalted butter
- 6 ounces thick-cut bacon (about 4 slices), cut into 1/2-inch pieces
Brussels Sprouts, Apple and Bacon Hash
Preheat oven to 375 degrees.
- Toss Brussels sprouts and onions with just enough oil to coat; season with salt and pepper.
- Spread vegetables in a single layer on a rimmed baking sheet.
- Fill center of apple with butter, and add to baking sheet.
- Roast until tender when pierced with a fork, about 30 minutes for the apple, 40 to 45 minutes for the vegetables.
- Meanwhile, cook bacon in a large, heavy skillet over medium heat until fat renders and bacon begins to crisp, about 12 minutes.
- Pour off most fat, leaving behind enough to coat bottom of pan.
- When onion and apple are cool enough to handle, cut into pieces about the size of brussels sprouts. Add onion, apple, and brussels sprouts to skillet, and cook over medium heat, stirring occasionally, until heated through, about 15 minutes.
- head of caulifloewr
- baking sheet lined with parchment paper
- spray oil or olive oil
- salt and pepper
- Preheat oven to 225 degrees.
- Break cauliflower into popcorn-size pieces.
- Pour cauliflower pieces on a baking sheet lined with parchment paper.
- Spray oil on cauliflower or toss with olive oil.
- Season with salt and pepper.
- Sprinkle with turmeric (for buttery look).
- Bake 25 minutes.
- 2 cups cooked cauliflower florets, finely chopped.
- 1 large egg
- 1 large egg white
- 1/2 cup onion, minced
- 3 tbsp minced fresh parsley
- 1/2 cup reduced fat sharp cheddar cheese, grated
- 1/2 cup seasoned breadcrumbs
- salt and pepper to taste
- cooking spray
- Preheat oven to 400°F. Spray a nonstick cookie sheet with cooking spray.
To cook the cauliflower florets, steam a little over 2 cups raw cauliflower florets in a little water covered for for 4 to 5 minutes or until tender but not mushy, then drain well and dry on paper towel, then using a knife finely chop and set 2 cups aside.
- In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
- Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the cookie sheet and bake for 16-18 minutes, turning halfway through cooking until golden.
Makes about 32 - 34 tots
- aluminum foil
- cooking spray
- 2 large turnips - skin peeled
- 3 tablespoons olive oil
- ½ teaspoon salt
- ¼ teaspoon pepper
Baked Turnip Chips
- Pre-heat oven to 400 degrees and line two baking sheets with aluminum foil. Spray foil with non-stick cooking spray.
- Thinly slice the turnips into chips and place in a large mixing bowl.
- Drizzle turnip slices with olive oil, salt and pepper. Toss well to coat evenly.
- Spread chips in an even layer on baking sheets. Be careful not to over-crowd.
- Bake for 20-25 minutes, turning once halfway through to ensure even cooking.
- Let cool 10 minutes to continue crisping then serve.
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Oklahoma Ag in the Classroom
Oklahoma Ag in the Classroom is a program
of the Oklahoma Cooperative Extension Service, Oklahoma Department of
Agriculture, Food and Forestry and the Oklahoma State Department of Education