Cancer fighting properties:
Broccoli, cabbage, collard greens, kale, cauliflower and Brussels sprouts are in the cruciferous vegetable family. What a wonderful group of vegetables with powerful phytochemicals including carotenoids, indoles and glucosinolates and isothiocyanates. Many of these properties have been studied and shown to slow the growth of many cancers, including leukemia and melanoma. One compound, indole-3-carbinol, continues to be studied in that it appears to change the way estrogen in metabolized, which may stop cancer cells from dividing and growing and prevent damaged cells from turning cancerous.
Prep Time: 10 minutes
Cook Time: 5 minutes
Per Serving: 125 Calories, 7.7g Total Fat (1.1g saturated, 5.4g monounsaturated), 13g Carbohydrates, 5g Protein, 5g Fiber, 125mg Sodium
Storage: Store in an airtight container in the refrigerator for 5 to 7 days.
1 bunch of broccoli
2 tablespoons extra-virgin olive oil
1 tablespoon finely chopped garlic
½ cup diced red bell pepper or cherry tomatoes
Pinch of red pepper flakes
2 teaspoons lemon zest
¼ cup fresh basil, finely chopped
1 tablespoon freshly squeezed lemon juice
- Bring a large pot of water to a boil. Cut the broccoli florets off the stalks, then peel the stems and cut them into bite-size pieces. Add a pinch of salt and the broccoli florets and stems to the pot of water and blanch for 30 seconds. Drain the broccoli, then run it under cold water to stop the cooking process; this will retain its lush green color.
- Heat the olive oil in a sauté pan over medium heat, then add the garlic and red pepper flakes and sauté for 30 seconds, just until aromatic. Add the bell pepper and a pinch of salt and sauté for an additional minute. Stir in the broccoli florets and ¼ teaspoon of salt and sauté for 2 minutes; the broccoli should still be firm. Gently stir in the lemon juice, lemon zest, and basil and serve immediately.
No skimping on the basil! Not only does it contain powerful antioxidant properties, basil combined with the broccoli and the peppers or tomatoes really takes the flavor over the top. the combination of the bright green of the broccoli and the red of the bell peppers is beautiful, making this dish a feast for the eyes. Be sure to add the lemon juice and zest just before serving, as the lemon will dampen the color of the broccoli if it sits for more than a few minutes.