Need To Get Regular? Saute Some Spicy Broccoli!

Who needs "probiotic yogurt" to stay regular when you've got thousands of vegetables to choose from, which can get you regular in no time?

Nick and I get about 50% of our fiber each week from broccoli or other cruciferous vegetables, such as cauliflower. No joke (ok, I've never done the math, but that's my guess). Since we like broccoli so much it's imperative that I continue coming up with new ways to prepare it (although, we'd eat it in any form, really).


Here are some of the reasons why I make sure to eat at least 1/2 cup of broccoli (or other cruciferous vegetable), everyday:

• Vitamin C for collagen repair (especially good for the small capillaries that help with circulation, and for gum health). Vitamin C also acts as an antioxidant, and works with other compounds in broccoli to increase it's ability to act as an antioxidant.
  

• Fiber for heart health and a healthy GI tract.

• Folate for heart health and for DNA synthesis (especially important for young women who may become pregnant, or who are currently pregnant.)

• Phytonutrients that act to bolster antioxidant defenses, and some of which actually act as antioxidants.
  

• Phytoestrogens, which are "plant estrogens". They act similar to human estrogen, but instead of binding to estrogen receptors on cancer cells, and helping to replicate the cancer, it binds to the receptor and prevents the binding of human estrogen, thus preventing the growth of hormone sensitive cancers (prostate and breast cancer are two examples).
  

• Beta-catoene, lutein, xeaxanthin (all carotenoids), which can help prevent numerous types of cancer (especially colon and bladder) and which help protect the eyes, and the skin from UV rays.

Spicy Sauteed Broccoli
(Adapted from a recipe in Nutrition Action)
Makes ~ 4 cups

Ingredients
1 head of broccoli
2 T garlic olive oil
1/4 tsp. red pepper flakes
1/8 tsp. salt

** If you want to use actual garlic cloves, you can, just use regular olive oil and 5 cloves of thinly sliced garlic **

Directions

Rinse and chop the broccoli (including the stem, if you're like me and you like it!). Plunge the rinsed and cut broccoli into a pot of boiling water (enough water to cover the broccoli) for 3 minutes, then rinse under cold water.

Add the garlic oil to a hot pan (set on medium) and saute the red pepper flakes for about 30 seconds (this is when you would saute garlic, if you choose to use garlic). Stir in the broccoli and saute until hot. Season with ~1/8 tsp. salt.

Serve hot, if you can.

So, if you are not feeling "regular" these days, grab some broccoli instead of "special yogurts" (or in addition to, if you want). You'll save some money and get some serious nutrients while you're at it! And if you take probiotics for immunity, you'll be pleasantly surprised to find that a nice dose of green veggies can help with immunity too.

Check out these other ways to enjoy the benefits of broccoli;

Roasted Broccoli with Curry

Broccoli Sprouts

Broccoli Cheddar Soup

QUESTION: What's your favorite way to eat broccoli? Or if you don't like broccoli, what's your favorite immunity-boosting green veggie?

Need some ideas for adding more cruciferous veggies to your holiday dishes? Check out this article from USAToday.com.

One more thing, I really appreciated all of your comments (positive and negative!) on my last post about the Dean Ornish Program. I read each one of them and appreciated what I learned from your honest opinions.

Enjoy your weekend everyone!!

Roasted Broccoli With Curry

Thank you for all of your wonderful comments on my last post. I read every single one of them. While I may not respond to everyone, it doesn't mean I don't care (I just don't have the time!). I am excited to post my review of the book, as I have learned so much already and am not even half way through.

For today, I'm talking about roasted broccoli. I've always been confused about the difference between roasting and baking. Anyone else?? Even after reading the definition below, I'm still a bit confused.

Roast (source: FoodNetwork.com)

noun. 1. A piece of meat—such as a rib roast—that's large enough to serve more than one person. Such a meat cut is usually cooked by the roasting method. 2. Food, usually meat, that has been prepared by roasting. roast verb. To oven-cook food (from meats to vegetables) in a shallow uncovered pan, a method that ideally produces a well-browned exterior and moist interior. The temperatures for roasting are typically higher than for baking, and the pan must be uncovered so the food doesn't stew in its own juices. Another common denominator for roasting is that it requires fat, either as part of the food (as with duck) or added (as one would to roasted potatoes). Cuts of meat or poultry to be roasted must be reasonably tender—tougher pieces are better served with moist cooking methods such as braising.

When I think of baking something, the first thing that comes to mind is cake. So, I'm calling this roasted broccoli (veggies are a part of the "verb" definition above, afterall). Even though I didn't use a shallow uncovered pan, I did use a high temperature, an uncovered baking sheet, and I added fat.

ROASTED BROCCOLI, WITH CURRY

Ingredients

• 1 head of broccoli, rinsed and trimmed

• ~10 squirts of EVOO ( I used a squirt bottle)

• 2 tsp curry powder

• 1 tsp black pepper

• 1/4 tsp salt

** Other possible ingredients to add flavor instead of curry; lemon wedges (squeeze the juice on top!) or flavored balsamic vinegar (such as blueberry or fig) **

Directions

• Preheat oven to 450 degrees
  

• Break up the broccoli stalk and stems (with hands or a knife) into chunks of reasonable size.

• Disperse onto a large baking pan

• Spray with EVOO

• Sprinkle your seasonings on top

• Put in preheated over for 15-20 minutes
  

Is this the healthiest way of cooking broccoli? Not really because the high heat will bring about some nutrient loss, but it's better than some (aka; boiling!). Also, by adding the oil you will enhance the absorption of the vitamin K and the carotenoids found in broccoli.

I'm really trying to experiment more with the health-promoting cruciferous vegetables. Nick and I are sort of sick of eating them steamed all the time. And of course whenever I read Julie's blog I always want to grill and roast all veggies! I think I want to try this caramelized cauliflower dish next!

Question: What's your favorite cruciferous vegetable? Mine is definitely broccoli. And the great thing is that I no longer need Beano in order to consume it!