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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.

[su_expanding_quote_book alignment=”right” source_author=”Joel Fuhrman, MD” source_title=”Eat to Live” full_quote=”The consumption of raw green vegetables has the most consistent and powerful association with the reduction of cancer of all types. Cruciferous vegetables are not only the most powerful anti-cancer foods in existence; they are the most micronutrient-dense of all vegetables.” ” short_quote=”Cruciferous vegetables are not only the most powerful anti-cancer foods in existence; they are the most micronutrient-dense of all vegetables”]

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.
[su_expanding_quote_book alignment=”right” source_author=”Joel Fuhrman, MD” source_title=”Eat to Live” full_quote=”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%.” short_quote=”Cruciferous vegetables are twice as powerful as other plant foods.”]

“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.

Spinach, Grated Broccoli, and Grape Salad

With the current enthusiasm for the health benefits of kale, spinach seems to have been pushed into the background. But it is to has stood the test of time as an incredibly nutritious food. Medical research continues to demonstrate its value.

[su_expanding_quote_without_link source=”SuperFoods Rx: Fourteen Foods that Will Change your Life”full_quote=”In epidemiological studies, it’s been found that the more spinach consumed, the lower the risk of almost every type of cancer…There are a number of different flavonoid compounds in spinach working to prevent different stages of cancer development. Spinach contains two vital antioxidants—glutathione and alpha lipoic acid. The first is the primary antioxidant in all cells where its critically important job is to protect our DNA. It repairs damaged DNA, promotes healthy cell replication, boosts the immune systems and reduces chronic inflammation. Alpha lipoic acid not only boosts glutathione, it helps stabilize blood sugar…Lutein, another powerful antioxidant in spinach, works to enhance the body’s immune system, thus warding off many types of cancers.” short_quote=”In epidemiological studies, it’s been found that the more spinach consumed, the lower the risk of almost every type of cancer…There are a number of different flavonoid compounds in spinach working to prevent different stages of cancer”]

Recipes

Spinach, Grated Broccoli, and Grape Salad

With the current enthusiasm for the health benefits of kale, spinach seems to have been pushed into the background. But it is to has stood the test of time as an incredibly nutritious food. Medical research continues to demonstrate its value.

[su_expanding_quote_without_link source=”SuperFoods Rx: Fourteen Foods that Will Change your Life”full_quote=”In epidemiological studies, it’s been found that the more spinach consumed, the lower the risk of almost every type of cancer…There are a number of different flavonoid compounds in spinach working to prevent different stages of cancer development. Spinach contains two vital antioxidants—glutathione and alpha lipoic acid. The first is the primary antioxidant in all cells where its critically important job is to protect our DNA. It repairs damaged DNA, promotes healthy cell replication, boosts the immune systems and reduces chronic inflammation. Alpha lipoic acid not only boosts glutathione, it helps stabilize blood sugar…Lutein, another powerful antioxidant in spinach, works to enhance the body’s immune system, thus warding off many types of cancers.” short_quote=”In epidemiological studies, it’s been found that the more spinach consumed, the lower the risk of almost every type of cancer…There are a number of different flavonoid compounds in spinach working to prevent different stages of cancer”]