5 Nutrient Dense Broccoli Recipes

Eat more broccoli. Boost your health. Our bodies are programmed to fight off infection and cancer. The immune system is like a protective force field. Leafy greens and cruciferous vegetables fuel that force field.  Consuming a large variety can provide protection against infection and cancer. Cruciferous vegetables include

• broccoli
• cabbage
• cauliflower
• Brussels sprouts

Broccoli contains flavonoids with protective effects against the development of many neurodegenerative diseases such as Parkinson’s and Alzheimer’s.

All vegetables contain protective micronutrients, but cruciferous vegetables have unique phytochemicals (naturally occurring chemical compounds) with proven and powerful immune-boosting effects and anti-cancer activity. These  anti-viral and anti-bacterial agents can

• enable a potent immune-system stimulator to attack microbes such as viruses
• heighten the immune system’s resistance to viral infraction
• work together to enhance defenses against bacterial infection
• boost natural cellular defenses with their natural anti-microbial effects

Over 120 of these phytochemicals have been identified that seem to have strong anti-cancer effects. They work synergistically to remove carcinogens and kill cancer cells.

• Some have anti-inflammatory and antioxidant effects.
• Some detoxify and remove carcinogenic compounds.
• Other phytochemicals give each cell its own protective shield, so destructive toxins cannot do damage.

“Cruciferous vegetables are twice as powerful as other plant foods. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates. As cruciferous vegetable intake increases, breast, lung, prostate and colorectal cancers decrease. One or more servings of cabbage a week reduced the occurrence of pancreatic cancer by 38%.” Joel Fuhrman MD, Super Immunity

They contain specific phytochemical – glucosinolates. When they are chopped, blended or chewed, the cell walls break down. This causes chemical reaction converting glucosinolates to isothiocyanates (ITCs)—compounds with a variety of potent anti-cancer effects. Because different ITCs can work in different locations in the cell and on different molecules, they can have combined additional effects.  They work together to:

• reduce inflammation
• neutralize oxidative stress
• remove carcinogens
• inhibit angiogenesis (the process by which tumors acquire a blood supply), and kill cancer cells

Here are 5 delicious, nutritious recipes to help protect your brain and strengthen your immune system:

• Appetizer
• Soup
• Salad
• Dinner
• Side Dish

Edamame Guacamole – Epicurious

Supercharge your guac – and your body! –  with nutrient-dense broccoli + 9 additional plant foods

Broccoli Detox Soup – The Awesome Green

Creamy, delicious, nutritious with 9 plant foods

Crunchy Healthy Broccoli Salad – Color My Food

Broccoli Pesto Pasta – Home Grown Friends

Broccoli pesto gives pasta boost of mighty nutrients. Variations:

• Add shrimp or chicken for macronutrient balance
• Use quinoa instead of pasta and make a Quinoa Pesto Bowl
• Add snap peas, green beans, or sliced red pepper  or texture contrast and additional micronutrients

Oven Roasted Broccoli – One Happy Housewife

• Add it to your roasting pan when making meatloaf or pork tenderloin
• Double the recipe to add leftover roasted broccoli to grain bowls, salad or frittatas

For More Empowerment

Phytochemicals for Health’s Sake!

These micronutrients are non-vitamin, non-mineral components that support the defensive and self-repairing abilities of the human body.

Fiber for Health’s Sake

Fiber is a critical nutrient. But the standard American diet is dangerously deficient in fiber. Fiber deficiency can cause many health problems.