Seasonal Eating :: February :: Broccoli + Recipe

This cruciferous vegetable is High in Vitamin C (205.7%), Vitamin K (194%), Vitamin A, beta-carotene, and sulforaphane.
Other Nutrients packed in these florets are Folate, Fiber, Manganese, Potassium, Vit B6 & B2, Phosporus, Magnesium, Protein, Omega 3, Vit B5, Iron, Calcium, Vit B1 and B3, Zinc, and Vit E.

Studies have show that Broccoli is a strong cancer fighting veggie and also increase production of enzymes that aid in detox.

• In a study of over 1,200 men conducted at the Fred Hutchinson Cancer Research Center in Seattle, WA, those eating 28 servings of vegetables a week had a 35% lower risk of prostate cancer, but those consuming just 3 or more servings of cruciferous vegetables each week had a 44% lower prostate cancer risk.

• In the Netherlands Cohort Study on Diet and Cancer, in which data was collected on over 100,000 people for more than 6 years, those eating the most vegetables benefited with a 25% lower risk of colorectal cancers, but those eating the most cruciferous vegetables did almost twice as well with a 49% drop in their colorectal cancer risk.
• A study of Chinese women in Singapore, a city in which air pollution levels are often high putting stress on the detoxification capacity of residents’ lungs, found that in non-smokers, eating cruciferous vegetables lowered risk of lung cancer by 30%. In smokers, regular cruciferous vegetable consumption reduced lung cancer risk an amazing 69%!

If you live in New York, the 4th Street Food Cooperative at 58 east 4th street has been getting some delicious and cost effective broccoli in! Their deliveries are on Tuesdays and Saturdays, Fridays are local farmer deliveries. And you don’t have to be a member to shop there! The broccoli I purchased on Sunday was only 2.13 a bunch! For organic (and even for conventional), that is a deal.

Steaming broccoli enables you to maintain more of the nutrients versus boiling, then your nutrients go down the drain with the water. In my not so humble opinion, roasted broccoli is the best ever. It is fairly simple to prepare!

Recipe: Roasted Broccoli
3-4 lbs of organic broccoli (washed and throughly dried)
3 cloves of org garlic, sliced
1/4 cup olive oil
sea salt to taste
pepper, optional

Cut the broccoli into florets. In a large bowl, toss broccoli with all of the remaining ingredients.
Transfer to a cookie sheet.
Place in the over for 20-25 minutes. Now watch them carefully as not to burn; every few minutes, get in there and toss them around. When the edges of the broccoli start to get crispy, browned, on the verge of dark brown, they are ready.

From here, eat them as is or add other ingredients; some people like lemon, veg butter, more garlic, daiya cheese. The options are endless. This is also a great addition to roasted vegetable soup.

The Raw Version:
Chop the broccoli into mini florets or pulse in a food processor, toss with the remaining ingredients and let sit for an hour in room temperature. For a salad, i love to add fresh black olives, diced red onion, and tomatoes to this combo.


YGL staff