Vegetables from the cruciferous family, such as broccoli, cabbage and Brussels sprouts are packed with nutrients and health-boosting compounds, so we should aim to eat them every single day. Here are some quick and creative ways to add cruciferous vegetables to your diet.

Dress up dinner
Wrap fish filets in spinach, Savoy or green cabbage leaves and pan-cook with low-sodium vegetable or chicken broth flavoured with fresh ginger, grated lemon rind and some chopped coriander.

Parmesan-cauliflower bites
Toss cauliflower florets with a little olive oil and crushed garlic. Sprinkle on a spoonful of grated Parmesan, and bake until tender and nicely browned.

Best Brussels sprouts
Steam until just tender, then sauté with a little olive oil and some finely chopped onion and garlic. Top with chopped walnuts or pecans.

A gourmet touch
Place grilled or sautéed red cabbage underneath a serving of steak, pork, chicken or fish.

Speed up weekday dinners
On Sundays, take 10 or 15 minutes to chop up your favourite cruciferous vegetables. Pack them into food-storage containers and cover with water, then refrigerate. All week you can quickly throw them into casseroles, curries, soups and stews (or, faster still, use frozen).

Creamy soup without the fat
Purée cooked broccoli, cauliflower and onion with a little salt and pepper. Add low-fat milk for a smooth taste.

Healthy brunch fare
Throw chopped broccoli and cauliflower florets into omelettes, quiches and frittatas.

Speedy side dish
Top steamed broccoli with a spoonful of low-fat crème fraiche and sprinkle on slivered almonds.
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