Broccoli-florets
Broccoli-florets ~ Pieces & Stems
Broccoli-florets
King of the Crucifers
Healing Power...
Can Help:
Protect against heart disease
Fight off cancer
Boost immunity
Ask researchers to name the one vegetable that they buy specifically for cancer prevention, and they'll say that broccoli is the one.
It's difficult to overestimate broccoli's healing powers.
This crisp, delicious member of the cruciferous family has been shown to fend off a host of serious conditions, including heart disease and cancer.
Double Cancer Protection
Broccoli's impressive power as a cancer fighter is due in part to its twopronged attack.
It contains not just one, but two separate compounds, indole3-carbinol (or I3C, for short) and sulforaphane, that help sweep up cancer-causing substances before they have a chance to do harm. The compound I3C, which is also found in cabbage and brussels sprouts, is particularly effective against breast cancer.
In laboratory studies, I3C has been found to lower levels of harmful estrogens that can promote tumor growth in hormone-sensitive cells, like breast cells.
While I3C is working against hormone-induced cancers, sulforaphane is offering protection on another front, by boosting the production of cancerblocking enzymes, says Thomas Kensler, Ph.D., professor in the department of environmental health sciences in the School of Public Health at Johns Hopkins University in Baltimore.
In one pioneering study, Dr. Kensler and his colleagues exposed 145 laboratory animals to a powerful cancer-causing agent.
Twenty-five of the animals had not received any special treatment, while the rest were fed high doses of sulforaphane.
After 50 days, 68 percent of the unprotected animals had breast tumors, compared with only 26 percent of those given the sulforaphane.
It's no wonder that researchers put broccoli-florets, pieces and stems, at the top of their lists of nutritional superstars.
"We know that people who eat lots of cruciferous vegetables, like broccoli, are protected from every kind of cancer," says Jon Michnovicz, M.D., Ph.D., president of the Foundation for Preventive Oncology and the Institute for Hormone Research, both in New York City.
Broccoli-florets and other crucifers are particularly helpful when it comes to preventing cancers of the colon, breast, and prostate gland, he adds.
A Boost from Beta-Carotene
While much recent research has focused on "exotic" compounds like sulforaphane, broccoli is also chock-full of more common, but still powerful, compounds like beta-carotene.
This nutrient, which the body converts to vitamin-A, is one of the antioxidants.
That is, it helps prevent disease by sweeping up harmful, cell-damaging oxygen molecules that naturally accumulate in the body.
High levels of beta-carotene have been linked to lower rates of heart attack, certain cancers and cataracts.
Broccoli is an excellent source of beta-carotene, providing about 0.7 milligram in a half-cup cooked serving.
This provides 7 to 12 percent of the recommended daily amount.
Supporting Players
Broccoli isn't called the king of the crucifers for nothing.
Besides betacarotene, sulforaphane, and I3C, broccoli contains a variety of other nutrients, each of which can help fend off a host of conditions, from heart disease to osteoporosis.
For example, just a half-cup of chopped, cooked broccoli contains almost 100 percent of the Daily Value for vitamin-C.
This antioxidant vitamin has been proven in studies to help boost immunity and fight diseases like heart disease and cancer.
Broccoli also ranks up there with diamonds as a woman's best friend.
It's one of the best vegetable sources of calcium, packing in 72 milligrams per cooked cup, about a quarter of the amount in an 8-ounce glass of skim milk.
Calcium is well-documented as the single most important nutrient that women need to keep osteoporosis (the breaking down of bones) at bay.
Broccoli is also rich in folate, a nutrient that's essential for normal tissue growth and that studies show may protect against cancer, heart disease, and birth defects. Women, especially those who take birth control pills are often low in this nutrient. Finally, if you're looking to keep your digestive system running smoothly, make broccoli your fuel of choice, experts advise.
A half-cup provides 2 grams of fiber, which is a proven protector against constipation, hemorroids, colon cancer, diabetes,high cholesterol, heart disease and obesity.
Experts aren't yet sure how much broccoli you need to maximize its healing potential.
We advise eating at least five servings of fruits and vegetables a day, while reaching for this crunchy crucifer whenever you can.
In the Kitchen One of the problems with cooking broccoli is consistency, or more specifically, a lack thereof.
Broccoli consists of both tough stalks and tender broccoli-florets, the result being that it often ends up with some parts either overdone or under-done.
To help ensure even cooking, it's helpful to cut broccoli into little spears.
First, cut off and discard the thick, woody part of the stalk, generally from the bottom up to where the broccoli-florets begin to branch.
Then cut any large broccoli-florets and stems in half lengthwise.
If you find that the stems are still too tough for eating, either trim them farther up from the bottom or peel them before cooking.
Gettinq the Most
Heat it, but just a little.
While gently cooking broccoli helps release some of its protective compounds, overheating it can destroy others.
Carotenoids like beta-carotene are preserved by heat, but the indoles, like I3C, don't withstand a lot of heat.
Light steaming is a great way to cook broccoli-florets.
And microwaving is okay, too.
Buy it purple.
You'll notice at the supermarket that broccoli is sometimes so dark that it's almost purple.
That's good.
The dark color means that it has more beta-carotene, experts say.
If it's yellowish, on the other hand, skip it.
That means that it's old and its nutritional clock is running down.
Look for the sprouts.
Studies at Johns Hopkins University in Baltimore found that three-day-old broccoli sprouts contain 20 to 50 times the amount of protective substances in the mature vegetable.
Broccoli sprouts are becoming widely available.
Ask your grocer when you'll be able to find them at your supermarket.
And, if you're wondering what to have with dinner tonight...
Lotza Flavor Marinated Vegetable Salad
It's a nutritious accompaniment to many chicken and fish dishes.
Prep and Cook Time: 25 minutes
Ingredients:
6 medium sized Brussels sprouts, tough outer leaves and excess stems removed
1 large carrot peeled and cut in 1 inch chunks
1 cup large size broccoli-florets
1 cup green beans, cut in 1 inch lengths
2 cups medium crimini mushrooms, cut in half
1 medium red bell pepper cut in 1" chunks
1 medium green bell pepper cut in 1" chunks
1 medium onion sliced thick
Marinade:
3 TBS honey
4 TBS fresh lemon juice
2 TBS extra virgin olive oil
1 TBS minced fresh oregano
3 medium cloves garlic, pressed
sea salt and fresh cracked black pepper to taste
pinch red pepper flakes Directions:
Bring salted water to a boil in large pan.
Place colander in sink, and set up a bowl of ice water.
Cut vegetables to appropriate sizes and have ready.
(For this salad it is important to cut vegetables in fairly large pieces. They'll hold up better and last longer.)
When water is boiling, add carrots, whole Brussels sprouts, and cook for 4 minutes.
Then add broccoli-florets, pepper, green beans, mushrooms and onion.
Cook for another 4 minutes.
Drain through colander and immediately put into ice water.
Let chill for about 10 minutes and drain well.
It's important to drain well, so flavor is not diluted.
If possible lay vegetables out on paper towels and pat dry.
Make marinade by whisking together ingredients adding olive oil a little at a time.
Put into glass container or bowl, add marinade, cover and put into refrigerator for at least 1 hour
Serves 4 
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