Cruciferous veggies – Brussels sprouts, broccoli, cauliflower, cabbage, kale, kohlrabi, bok choy and horseradish, to name a few. Not everyone’s favorite, these veggies often get overlooked.

But now is the time to try them, as the cold weather brings out the best in these veggies. Brussels sprouts, for example, are always sweeter after they are touched by the first frost.

Cruciferous means cross-like, and it refers to the way the leaves come out of the stem of these plants. These vegetables are well known for their cancer-preventing attributes, and they are good sources of vitamin C and fiber.

Now that fall is here, try some of these great veggies in new ways. As always, these recipes are heart-healthy and low in sodium.

Red Cabbage with Apples

• 1 chopped onion
• 2 tablespoons salad oil
• 1/ cup cider vinegar
• 2 tablespoons brown sugar or honey
• 1 green apple, thinly sliced
• 1 small head of red cabbage, shredded

Sauté onion in oil in a large skillet for about 5 minutes. Add vinegar, sugar and pepper to taste. Add cabbage and apple. Bring to a boil, reduce heat, cover and simmer for 10 minutes, or until cabbage wilts.

Nutritional Information
Calories: 177
Carbohydrates: 27g
Protein: 2g
Fat: 7g
Sodium: 45mg

Stir-fry Chicken and Bok Choy (serves 4)

• 1-pound boneless, skinless chicken breasts
• 2 cloves garlic, minced
• 1 tablespoon cornstarch
• 3 cups chopped bok choy, stem and leaves
• 1 cup long grain or brown white rice (uncooked)
• 2 green onions, sliced
• 1 cup low-sodium chicken broth
• 2 tablespoons vegetable oil
• 1 teaspoon toasted sesame oil, optional

Add 2 cups of water to rice and cook over low heat for 20 to 30 minutes or until rice is tender. Cut chicken into 1-inch pieces. Heat skillet over high heat and add vegetable oil. Add chicken pieces and garlic. Stir constantly for 3-4 minutes or until chicken is cooked. Add bok choy and stir-fry for 1 minute. Combine chicken broth and cornstarch and pour in chicken mixture. Cook over high heat until sauce is thickened. Add green onions and toasted sesame oil. Serve over hot rice.

Nutritional Information
Calories: 378
Carbohydrates: 41g
Protein: 28g
Fat: 10g
Sodium: 94mg

Broccoli Salad (serves 6-8)

• 4 cups broccoli, cut into bite-sized pieces
• 1 clove garlic, minced
• 1/4 cup low-fat mayonnaise
• 1/4 cup reduced fat sour cream
• 2 teaspoons white wine vinegar
• 1/2 red onion, thinly sliced
• 1 carrot, shredded
• 1/4 cup dried cranberries
• 1/4 cup sharp cheddar, cut into very small chunks (optional)

Whisk the minced garlic, mayonnaise, sour cream and vinegar together in a large bowl. Add broccoli, red onion, shredded carrot, dried cranberries and cheddar cheese. May be served immediately or refrigerated for up to 2 days.

Nutritional Information (per ½ cup)
Calories: 83
Carbohydrates: 9g
Protein: 3g
Sodium: 99mg

Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. She has a Master of Science degree in nutritional sciences from the University of Washington.