I love broccoli! But I don’t like to burp it for the next three hours after I eat it!

I also enjoy cabbage salads, but I don’t like to burp them either for the next few hours after eating!

A few years ago I my chiropractor gave me a recipe for a daily green smoothie which included mature kale. I made it and drink up, and was miserable the rest of the day! Whoa – not going to do that again!

In the following months I realized why as I began to understand this family of vegetables and digestion.

The cruciferous family of vegetables – broccoli, cauliflower, Brussels sprouts, cabbage, radishes, kale, turnips, collards, and more – contain chemicals that BLOCK the production of thyroid hormone in your body, and they can actually slow down your metabolism.

Although these are some of our healthier vegetables that should be eaten often for building immunity and safeguarding us from major diseases, the truth is these vegetables are better digestible when lightly steamed or fermented (example: sauerkraut, kimchi).

And your tummy will have less rumbling going on… you can feel the difference!

Here are some helpful tips that may interest you:
-Lightly steam means just past the hard crunch stage, not soggy where you’ve lost a significant amount of nutrients.
-Stir-frying in coconut oil on low heat until crisp-tender is also a great way to prepare these vegetables.
-Include them with proteins: chicken, fish, eggs and leafy green salads to provide balance and good digestion.
-When making smoothies, use baby kale only…. and freezing it first is helpful.
-Essential oils such as black pepper, cardamom, coriander, thyme, lime and other citrus oils (that are safe for internal use) assist in a healthy digestion as well as provide great flavor in a variety of foods – and only a drop or two is needed for a family size portion.

If the cruciferous family of vegetables are that important, we need to prepare them in a way that our bodies can extract the nutrients for our benefit.

Enjoy this recipe!


Prepare 3-4 cups vegetables (slice, cut in strips, trim): zucchini/yellow squash, broccoli, cauliflower, pgreen beans, kale, carrots, asparagus, Brussels sprouts – one or variety.

Steam until just crisp-tender.

Meanwhile make the Essential-Butter:
3 tablespoons butter, non-hydrogenated spread, or coconut oil
2 drops Lime essential oil
2 drops Black or Pink Pepper essential oil
1 drop Coriander essential oil
1/2 teaspoon salt

Heat butter/spread/oil just to melt, not hot. Add oils and salt; drizzle over steamed vegetables just before serving.

Happy Health!
Erleen Tilton

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