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FOOD OF THE WEEK
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The Really Healthy Disease Proofing Vegetable!
 
As I washed and cut little floweret's into the steamer I stopped to think about just how healthy is this food I'm about to serve? Is it healthy? Will it make our body's better? Those are questions we should always ask when putting food into our body and this one particular vegetable is tops for answering YES to all of them…   
 
When it comes to nutritional value, broccoli is at the top of the list. It is rich in vitamins, high in fiber, low in calories and contains as much calcium as milk and much healthier. By including broccoli regularly in your diet you can reduce and prevent ailments like cancer, diabetes, osteoporosis and heart disease.
 
Want to know how to beat prostate cancer? Your physician will probably tell you to take prescription drugs. That's the pharmaceutical industry trained doctor's answer who doesn't know better! For a dual killer of a lot of nasty illnesses mix tomato and broccoli, said to help reverse breast cancer, colon cancer, leukemia and other cancers of the body.
 
Why not something that is safer that your body is built to accept 100% and is proving to be far better for fighting diseases.
 
This green vegetable that looks like a bush, should be on everyone's plate on a regular basis, if they wish to stay healthy! Broccoli has been around for more than 2000 years. During the 16th century, the plant was grown in Italy and France. It began to be commercially grown in the United States in the 1920s. The word "broccoli" derives from the Italian 'Brocco' meaning arm branch. Broccoli is related to cabbage, cauliflower and Brussels sprouts. The most common type of broccoli sold in the U.S. is called sprouting, or Italian green, broccoli; its light-green stalks are topped by umbrella-shaped clusters of purplish-green florets. It is also known as Calabrese, after the Italian province of Calabria, where it was first grown. Other broccoli types are:

Broccolini: a cross between broccoli and Chinese kale.

 

Broccoflower: a cross between broccoli and cauliflower, comes in a single large head, like cauliflower, but is green rather than white.

 

Broccoli sprouts: a particularly concentrated source of sulforaphane. 3 day old sprouts have 20 to 50 times the nutrients as full grown broccoli... They're expensive, but a little goes a long way. 
 
Broccoli is an antioxidant rich food filled with the minerals Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese and Selenium. Rich in vitamins such as; Vitamin C, Thiamin, Riboflavin, Niacin, Pantothenic acid, Vitamin B-6, Folate, Folic acid, Vitamin B-12, Vitamin A, Retinol and Vitamin E.  broccoli really delivers in the nutrition department. 
 
A University of Illinois-Urbana study found that rats eating a combination of broccoli and tomatoes had a lower rate of tumor growth than rats eating broccoli or tomatoes separately.  Researcher John Erdman said the two foods bring out the best in each other, and maximize the cancer-fighting effect of the nutrients they contain. You can mix the two for optimum illness fighters!
 
When choosing broccoli in the market, select organic heads that have tight and compact bud clusters with an even dark color. The stems should be a lighter green than the buds and easy to pierce with a fingernail. Avoid stalks with yellowed or open bud clusters and stems that are hard and dry. Broccoli can be stored, unwashed, in a plastic bag in the refrigerator crisper for days. Before use, wash by rinsing in purified/filtered water with a splash of vinegar for disinfectant.   

Storing broccoli: Refrigeration slows the conversion of sugar to lignin, thereby preserving texture and flavor; keeping broccoli chilled also protects vitamin C content. Store broccoli in an open plastic bag in the refrigerator crisper, which will provide the right balance of humidity and oxygen. Do not wash broccoli before storing; although it needs moisture to remain fresh, any water on its surface will encourage spoilage. Fresh broccoli is best if used within a day or two of purchase, but it will keep for up to four days in a crisper. Once cooked, any leftovers may be refrigerated for two to three days in a tightly covered container.
 
Our favorite ways of eating broccoli are steamed with a splash of seasoned rice vinegar, or raw with other veggies as a salad with lemon juice with virgin olive oil or flax seed oil as dressing. Also I like raw broccoli flowerets with sliced tomatoes and sliced sweet onions. Grandchildren like them with a bit of ranch dressing, which I don't think of as healthy, but a little once in a while isn't going to kill them and it gets them to eat the broccoli! I try to make Ranch dressing fresh so it's not quite as lethal.
 
Here is a great recipe:
 
Broccoli with Garlic
 
1 bunch of broccoli, OR 1 pound of frozen chopped broccoli
2 medium fresh tomatoes (cut into bite size pieces)
6 garlic cloves 
1 to 2 tablespoons olive oil
1/2 teaspoon sea salt
2 tablespoons purified/filtered water
1/4 teaspoon hot (cayenne) pepper (optional)
 
Wash broccoli and cut into small florets.   Cut the tender parts of the stem into smallish cubes or save add to stew or make Broccoli Slaw.
 
Steam broccoli in until barely tender and still bright green. Don't overcook!  For all cruciferous, this is a very important guideline!
 
Place olive oil in a skillet over medium heat.  Chop or mince the garlic.   When the oil is hot, add sea salt, then the garlic.  Saute' stirring frequently, just until the garlic starts to soften.  Quickly add the water, and the cayenne if desired.  Turn heat low and simmer for a couple of minutes.
 
Place the broccoli and fresh tomatoes in a large glass or crockery serving bowl.  Pour the garlic mixture over it, mixing gently to coat each piece evenly.  Serve and enjoy.
 
Chill leftovers and add to salad the next day.
 
Now go get some broccoli for your next meal, enjoy and know you are eating for health!

Lena

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 HEALTH TODAY
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