Broccoli is without a doubt something of a super food! The health benefits include –
- A great antioxidant ~ broccoli is a stand out vegetable in the cruciferous vegetable family. It is high in vitamin C, the benefits of which are well established. It also contains many bioflavonoids including quercitin, which has a beneficial affect on inflammation. It also contains lutein, zeaxanthin, and beta-carotene which are important to eye heath, oxygen metabolism and healthy skin among many other functions.
- Improving detoxification pathways – There are three glucosinate phytonutrients that are found in a unique combination in broccoli that supports all steps of the detoxification process.
- Cholesterol lowering benefits – the fiber in broccoli binds with bile acids for excretion, which results in assisting to lower cholesterol.
- Kaempferol is a bioflavonoid found in broccoli. Recent research has demonstrated that this specific bioflavonoid has the ability to lessen the impact of allergenic substances.
- Broccoli has been extensively studied for its cancer prevention potential. There are well documented connections between cancer development and oxidative stress, poor detoxification processes and chronic inflammation. The positive role broccoli can play in these areas make it a food well worthy of our plate! Research has shown that regular consumption of broccoli could decrease the risk of prostate, breast, bladder, colon, and ovarian cancer.
- Good levels of B group vitamins, particularly B6 and B9 (folate). Deficiency in these vitamins are associated with an increased risk of cardiovascular issues such as atherosclerosis, and metabolic disturbances linked to health issues such as diabetes.
- Broccoli is a great source of vitamin K and beta-carotene (a pre-cursor to vitamin A). These nutrients are important for many of our bodies functions, one of which is the metabolism of vitamin D, a nutrient that according to recent research may be deficient in up to 80% of our population.
RECIPES
There are so many easy and delicious ways to include Broccoli in your diet…
A Side of Broccoli
Steam a head of broccoli for a few minutes, mix together with lima or cannellini beans (2 cups of already soaked and cooked beans, or a ‘BPA free lining’ can). Sprinkle with sesame seeds, a squeeze of lemon juice and a drizzle of olive oil.
Marinated Tempeh with Broccoli and Buckwheat Noodles
You will need….
Tempeh
A head of broccoli (don’t forget the stems and leaves)
Any other veges you like – try cabbage, mushrooms, capsicum, snowpeas, bok choy, corn, spring onions…whatever you like and is available, throw in some almonds or cashew nuts as well. (if you are adding a leafy green like bok choy, or some herbs like corriander, add them at the end. (step 4)
Marinate the thinly sliced tempeh with a few finely chopped or crushed cloves of garlic, a decent chunk of ginger (finely chopped or grated), a good splash of tamari, a squeeze of lemon juice, a drizzle of oil, some chilli if you desire, a knob of grated fresh tumeric….leave for as long as possible – this marinate will do well with time! (over-night is even better)
1. Heat a good quality high temperature cooking oil (rice bran or coconut are good choices as they are excellent for higher temperature cooking). Fry tempeh pieces separately first, retaining the marinade. This is a good way to ensure even cooking and optimal browning of the tempeh.
2. Remove tempeh from pan and add cut/ sliced/diced veges to the hot pan. Stir-fry for about 5 minutes.
3. While this is going on, in a separate pot boil water and cook buckwheat soba noodles, drain when soft and cooked.
4. Add the retained marinade to the veggies, add a little more tamari or lemon juice (or both) if you prefer more liquid. This is also the best time to add the leafy greens and a decent handful of corriander.
5. Stir through the cooked noodles and serve.
One more thing about broccoli…
There is a delightful recipe book circa 1978 called ‘The Enchanted Broccoli Forrest” by Mollie Katzen. It is beautifully hand written with 200 plus delicious vegetarian recipes. It is definitely worth a look! (my hand-me-down/pre-loved copy is still well-loved and has tamari all over it to prove it!)