Health Benefits of Broccoli and
3 Great
Ways to Eat It
Posted on March 3, 2014 by The Alternative Daily
Perhaps the bane of most
children’s mealtime, broccoli is by far one of the most highly nutritious foods
you can find. And while the term “superfood” seems to be thrown around a lot
these days, broccoli is indeed one of the original veggies to warrant such a
title.
As early as 1982, the
National Research Council on Diet, Nutrition and Cancer found enough evidence
to suggest that the consumption of broccoli and other cruciferous vegetables
reduced cancer risk.
Over the past three
decades, numerous studies have been performed to add greater credence to this
original statement. In fact, broccoli’s nutritional punch is so strong that as
little as 10 grams a day can offer protection against several types of cancer.
Broccoli’s role as a true superfood can be
attributed to sulforaphane that rids the body of carcinogens and kills abnormal
cells, and indoles that help battle breast cancer through their effect on
estrogen. These sulfur compounds are responsible for broccoli’s and other
cruciferous vegetables’ strong odor and often pungent taste, yet are true
powerhouses when it comes to cancer fighting.
As if broccoli’s role in
cancer prevention weren’t enough, it also comes with a whole slew of other
benefits. Thanks to its high folate content, it reduces the risk of birth
defects tremendously, and because of the carotenoids lutein and zeaxanthin,
broccoli consumption aids tremendously in eye health. In fact, consuming
broccoli twice weekly is associated with a 23 percent decreased risk of
developing cataracts.
High in fiber, broccoli
also adds bulk to the stool and helps keep digestion flowing smoothly, which is
key in the prevention of colon cancer and other conditions of the digestive
tract. Diets high in fiber slow digestion allowing for better absorption of
vitamins and minerals. Slower digestion will also help keep you fuller longer,
which can aid in weight loss.
Not everyone is a fan of
broccoli though. If you find you just can’t handle broccoli raw, there are
plenty of ways to incorporate this superfood into your diet. Here are just
three great ways to get your boccoli fix.
Broccoli
Slaw
Ingredients:
§ 2 heads organic broccoli
§ 1/2 cup plus 2 tablespoons organic currants
§ 1/2 cup finely chopped organic red onion
§ 3/4 cup organic slivered almonds
§ 1/2 cup organic mayonnaise or vegetarian alternative
§ 2 tablespoons lemon juice
§ 2 tablespoons rice wine vinegar
§ 2 tablespoons organic sugar
§ 1 teaspoon salt
§ freshly ground pepper
Directions:
1. Shred the broccoli in a food processor. In a large bowl,
combine the shredded broccoli, currants, red onion, and almonds.
2. Whisk together the mayonnaise, lemon juice, vinegar, sugar,
salt, and a few grinds of fresh pepper.
3. Pour the dressing over the broccoli mixture and stir to
combine. Allow to sit for 30 minutes and serve.
Roasted
Broccoli
Ingredients:
§ One head organic broccoli
§ Organic olive oil
§ Salt
§ Pepper
§ Garlic
§ Red pepper flakes
Directions:
1. Cut off the florets and peel the stems. Slice the stems on
the bias into bite-sized pieces. Wash and pat the broccoli dry.
2. Toss it in plenty of olive oil, salt, black pepper, garlic
and red pepper flakes.
3. Spread the broccoli out on a baking sheet in a single layer
and roast in a preheated 400 °F oven for about 15 minutes until crisp-tender
and beginning to brown. Flip the broccoli with a spatula halfway through to
even out the cooking.
4. Serve with Parmesan cheese if desired.
Ingredients:
§ 1 tablespoon organic olive oil
§ 1 large organic onion, chopped
§ 3 cloves organic garlic, peeled and chopped
§ 2 (10 ounce) packages organic chopped frozen broccoli, thawed
§ 1 organic potato, peeled and chopped
§ 4 cups organic chicken or vegetable broth
§ 1/4 teaspoon ground nutmeg
§ Salt and pepper to taste
Directions:
1. Heat olive oil in a large saucepan, and saute onion and
garlic until tender. Mix in broccoli, potato, and chicken broth. Bring to a
boil, reduce heat, and simmer 15 minutes, until vegetables are tender.
2. With a hand mixer or in a blender, puree the mixture until
smooth. Return to the saucepan and reheat. Season with nutmeg, salt, and
pepper.
-The Alternative Daily
No comments:
Post a Comment