Nutritional Broccoli Recipes


A researcher at Johns Hopkins University announced the discovery of a compound found in broccoli that not only prevented the development of tumors by 60 percent in the studied group, it also reduced the size of tumors that did develop by 75 percent.

PENNE WITH BROCCOLI AND NUTS

This is a super fast one-dish meal that everyone will enjoy.

2 heads broccoli 2 medium orange, red or yellow bell peppers, diced 1 pound whole wheat pasta 2 Tbsp (30 mL) grape seed oil 1 garlic clove or more, minced or sliced Black pepper 1/4 Cup (60 mL) orange juice 2 Tbsp (30 mL) soy sauce 5 medium scallions 2/3 Cup (160 mL) roasted mixed nuts Bring a large pot of salted water to a boil. Cut the broccoli into florets. Peel the stems and dice them. Dice the bell peppers. While the pasta is cooking, heat the oil over medium heat in a large skillet. Add the minced or sliced garlic and the black pepper, and toss until just fragrant. Add the broccoli, bell peppers, orange juice, and soy sauce, and cook until the broccoli begins to brighten in color and is almost tender. If it gets too dry or sticks, add some of the pasta cooking water. Add the scallions and nuts and heat through. Drain the pasta and toss with the broccoli.


Broccoli boosts the immune system, lowers the incidence of cataracts, supports cardiovascular health, builds bones, and fights birth defects. Broccoli is one of the most nutrient-dense foods known; it offers an incredibly high level of nutrition for a very low caloric cost.

Broccoli is packed with vitamin A, beta carotene, B vitamins especially B3 and B5, folic acid, phosphorus, potassium, iron, chromium, which is an easily absorbed form of calcium, zinc and lots of fiber.

BROCCOLI AND CRANBERRY SALAD

This basic broccoli cranberry salad is very tasty. You can add more ingredients if you wish or make substitutions such as sunflower seeds instead of cashews.

1-2 bunches broccoli 1 Cup (240 mL) sweet dried cranberries 3/4 Cup (180 mL) cashews 1/2 Cup (120 mL) chopped red onion or 2 chopped green onion 1 bell pepper-chopped

Dressing

3/4 Cup (180 mL) mayonnaise 2 Tbsp (30 mL) red wine vinegar 2 Tbsp 930 mL) sugar

Cut up broccoli flowerets into bite-sized pieces, leaving just a little stem. Cut up enough for about 4 cups (960 mL) of flowerets.

Mix all ingredients; add dressing and let sit for 2-3 hours before serving.

Broccoli contains twice the vitamin C of an orange. It has almost as much calcium as whole milk, and the calcium is better absorbed.

Researchers estimate that broccoli sprouts contain 10-100 times the power of mature broccoli to boost enzymes that detoxify potential carcinogens! A healthy serving of broccoli sprouts in your salad or sandwich can offer some great health benefits.

Broccoli can help boost the immune system, build stronger bones and is useful during pregnancy with 1 cup of broccoli offering 94 mcg of folic acid. Folic acid is the most common vitamin

deficiency in the world.

That broccoli consumption has increased over 940 percent over the last 25 years!

Choose bunches that are dark green. Good color indicates high nutrient value. Florets that are dark green, purplish, or bluish green contain more beta-carotene and vitamin C than paler or yellowing ones.

Broccoli and Carrot Soup

1 medium Onion (chopped) 2 medium Carrots (chopped) 2 Celery Ribs (chopped) 1 Tbsp (15 mL) Butter 3 Cups (720 mL) Fresh Broccoli Florets 3 Cups (720 mL) Fat-free Milk (divided) 3/4 tsp (4 mL) Salt 1/2 tsp (2.5 mL) Thyme (dried) 1/8 tsp (.5 mL) Pepper 3 Tbsp (45 mL) All-purpose Flour

Cook the onion, carrots and celery in butter, in a large saucepan, for 3 minutes. Add broccoli and cook for another 3 minutes. Stir in 2¾ cups milk, salt, thyme and pepper. Bring to boil and reduce the flame. Cover and simmer for 5-10 minutes, so that the vegetables are tender. Combine the flour and remaining milk until smooth. Gradually stir into the soup. Bring to a boil & cook for 2 more minutes or until thickened.

About 7 minutes is optimum steaming time for broccoli. Remove the lid several times during steaming to release steam, which helps the broccoli retain its bright green color. Although raw broccoli is often served as crudités with dip, a quick blanching will both tenderize and reduce the strong flavour.

Broccoli is best when quickly steamed or stir-fried. Overcooking enhances its strong flavour and aroma, dulls the color, and leaches out nutrients. It should be cooked a minimum amount of time until tender, but still crisp.

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