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Recipes for Roasted Cauliflower and Stir-Fry Broccoli {Guest Post by Lisa Corrado: Cruciferous Vegetables}

by Jeanette on October 25, 2010 · 3 Comments
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I am thrilled to present Lisa Corrado as my guest blogger today, who shares a similar interest in healthy living. Lisa, a registered nutritionist and chef, provides nutritional counseling and coaching, and supports corporate wellness initiatives.

I really like Lisa’s approach that combines clinical nutrition with the practical side, which is cooking healthily.  Not only does Lisa’s blog provide articles on current topics such as “Eating To Fight Cancer: To Meat or Not To Meat” and “Super Hero Foods,” but her Recipe Box is full of healthier choices, including “Flex-Able” recipes for people transitioning to a meat-free diet.  I look forward to bouncing ideas off of Lisa as I continue my journey in coming up with cancer and disease-fighting recipes.  Check out Lisa’s A Moment in a Busy Life.
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Broccoli, Cauliflower, and Bok Choy
Broccoli, Cauliflower, and Bok Choy

Mom always said “Eat your broccoli. It’s good for you!” And Mom was right. You know that vegetables are healthy choices no matter what our health concerns are. But did you know that cruciferous vegetables (like broccoli) are true powerhouses when it comes to fighting cancer? Let’s take a closer look.

“Cruciferous” refers to the cross-shaped flowers that certain vegetable plants produce. To me, the word “cruciferous” means “cancer-fighting”. Researchers studying the compounds in these vegetables have found that there seems to be a two-pronged benefit: they work to prevent cancer from forming and also enhance survival after a cancer diagnosis. I want that player on my team!

Studies of the specific phytochemicals present in cruciferous vegetables have shown incredible results:

  Sulfuraphane helps the liver get rid of toxic chemicals and carcinogenic compounds.
  Glucosinolate has been shown to stop the growth of cancer cells.
  Indole-3-carbinol increases the rate at which the liver breaks down estrogen, which is important when we’re talking about hormone-dependent cancers such as breast and prostate.
  Sulfur compounds increase the flow of bile which is needed to absorb fat. Proper absorption helps avoid cancer-causing compounds called secondary bile acids.

You don’t have to remember the chemical compound names, just remember that you should indulge frequently in these veggies:

Arugula                           Bok choy
Broccoli                          Brussels sprouts
Cabbage                         Cauliflower
Collard greens                Horseradish
Kale                                Kohlrabi
Mustard greens               Radishes
Rutabaga                        Turnip greens
Turnips                           Watercress

Load up on the ones you love, and try some new ones. For ideas, check out Jeanette’s recipes, like this one:

Roasted Cauliflower and Potatoes

Roasted Cauliflower and Potatoes
Printer-Friendly Recipe
1 head cauliflower, florets only
4 medium potatoes, cut into 1/4″ slices
5 cloves garlic, crushed
4 tablespoons extra virgin olive oil
salt and pepper

Preheat oven to 450 degrees.  In a large bowl, toss together cauliflower, potatoes, garlic, olive oil, and salt and pepper to taste.  Place in a single layer on a baking sheet lined with parchment paper.  Bake for 25-30 minutes, until cauliflower and potatoes are tender. 

Stir-Fry Broccoli with Black Bean Sauce

Stir-Fry Broccoli with Black Bean Sauce
Printer-Friendly Recipe
1 tablespoon fermented black beans
2 tablespoons grapeseed oil or other flavorless oil
2 cloves garlic, minced
2 quarter-size slices peeled ginger, minced
1 head broccoli, florets only, trimmed
1 Thai red chili pepper, seeded, minced (optional)
1 teaspoon Chinese rice wine or sherry (not cooking sherry)
2 tablespoons grapeseed oil or other flavorless oil
1 teaspoon soy sauce
¼ teaspoon agave nectar
½ cup vegetable stock or water
1 teaspoon sesame oil

Rinse the fermented black beans well in water, strain and chop coarsely.
Heat oil in a large skillet over medium heat.  Add fermented black beans, garlic and ginger, and stir until fragrant, about a minute.  Add broccoli florets and chili pepper and stir with a spatula for another minute, tossing the broccoli well with seasonings.  Add soy sauce, agave nectar, and stock.  Cover skillet and cook for 3-4 minutes, until just tender, but still bright green.  Sprinkle with sesame oil and serve.


Anticancer Ingredients:  Cauliflower, Broccoli, Garlic, Ginger

More Cruciferous Vegetable Recipes:
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Comments

  1. Horseradish? Never put much thought into what it was. To me, it was just a condiment. I am a cruciferous veggie lover! Even more reasons to keep eating my vegetables.

    http://imapretendchef.blogspot.com

  2. Nutritious and delicious ! Vibrant and pack with flavor !

  3. There are so many cruciferous vegetables, I'm hoping to try all of these!

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