Week 18--Broccoli

An old time favorite of mine, broccoli is high in vitamin C as well as dietary fiber; it contains multiple nutrients with potent anti-cancer properties.  Broccoli contains the compound glucoraphanin, which can be processed into an anti-cancer compound sulforaphane.  It is also an excellent source of indole 3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.  Broccoli has the highest levels of carotenoids in the brassica family.   It is particularly rich in lutein and also provides a modest amount of beta-carotene. A high intake of broccoli has been found to reduce the risk of aggresive prostate cancer.  Broccoli consumption has also been shown to be beneficial in the prevention of heart disease.  (Source:  http://en.wikipedia.org/wiki/Broccoli).

Boiling broccoli reduces the levels of suspected anti-carcinogenic compounds, however other preparation methods such as steaming, microwaving, and stir frrying have no significant effect on the compounds.  Don't be shy about eating it raw.  In fact, here is a recipe I believe you will learn to love:  

Mediterranean Crunch Salad: Here is the original recipe.  http://www.wholefoodsmarket.com/recipes/recipe.php?recipeId=2935. Below is my version with a few modifications.

Ingredients


1 (15-ounce) can no-salt-added garbanzo beans 
1 cucumber, chopped 
1 cup small broccoli florets 
1 cup grape tomatoes, halved 
1 cup finely sliced kale, tough stems removed 
1/2 cup finely chopped red onion 
2 tablespoons finely chopped Kalamata olives 
3 tablespoons red wine vinegar 
3 to 4 cloves of garlic minced
2TB lemon juice

1TB Sumac 

1 small garlic clove, minced 
1 tablespoon chopped fresh parsley 
1 teaspoon chopped fresh thyme
1/4 cup champagne vinegar

Directions


Combine all ingredients in a large bowl. Chill at least 1 hour before serving.

Enjoy!