broccoli Facts concerning Broccoli and Cancer Prevention

 Broccoli belongs to the cruciferous group of foods, which also includes cauliflower cabbage and Brussels sprouts

  Benefits: Anti-cancer, antioxidant, intestinal cleanser, excellent source of fibre, antibiotic, antiviral (from sulphur) - stimulates the liver.

  Broccoli contains :
Calcium, Magnesium, Phosphorous, Vitamin B3, Vitamin B5, Beta-carotene, Vitamin C,Vitamin E, Folic acid, Iron, Chromium

  All the cruciferous family contain indoles which are believed to inactivate excess oestrogens which can cause cancer, especially breast cancer

  According to Jean Carper in "Stop Ageing Now " broccoli eaters have been shown to suffer less from colon and lung cancer and cardiovascular disease.

  High in antioxidants : beta carotene, vitamins C and E. - also contains sulforaphane - fed to animals sulforaphane increased the activity of detoxification enzymes which decreased cancer rate by two- thirds.

  Broccoli is also one of the richest food sources of the trace metal chromium, a life extender and protector against the ravages of out-of-control insulin and blood sugar.

  Broccoli reduces iodine absorption, so if you eat broccoli more than 3 times a week, eat some iodine rich foods , such as shellfish.

  Fresh broccoli is tender enough to be eaten raw in salads. If cooked, it should be steamed briefly, or as in the recipe below added to the sauce at the end of the cooking time. This preserves the maximum amount of nutrients. As with all vegetables, buy organic if you can.

Recipe :

Spicy Broccoli with Prawns and Quinoa

This recipe is very easy and quick to prepare and in addition to broccoli contains a number of "superfoods" :

Onions and ginger both contain calcium, magnesuium, phosphorous, potassium

Garlic also contains calcium, potassium and phosphorous, as well as Vitamin C. It has also been shown to lower cholestrol. Note that it should be added at the end of cooking in order that its benefits are maximised.

Mushrooms contain iron, calcium , magnesium . Some oriental varieties, particularly shiitake have been shown to have antiviral properties and may discourage the development of cancer.

Prawns are a good source of calcium and all shellfish are rich in iodine and selenium.

According to Patrick Holford in 100% Health , Quinoa is about as close to a perfect food as you can get. It contains more protein than any grain and is rich in many vitamins and minerals including calcium, iron, B vitamins and vitamin E. It is also rich in polyunsaturated oils, thus providing essential fatty acids.

Ingredients :
  • 2 onions, finely chopped
  • 2 inches of ginger, grated
  • 1 teaspoon garam masala
  • A large pinch of chilli powder
  • 200g mushrooms
  • A large tin of tomatoes
  • 400g prawns
  • 3 garlic cloves, crushed
  • 200g broccoli cut into small florets
  • 1 lime : juice and rind grated
  • A large bunch of coriander chopped
  • 1 large cup of quinoa
  • 2 large cups of water
Method :

Firstly cook the quinoa :
Put the water onto boil. When boiling , add quinoa and reduce temperature to a simmer.Cook until all the water has been absorbed - around 15 minutes

Cook the onions in 1 tablespoon of olive oil in a wok until soft.

Add the garam masala, ginger, chilli powder and mushrooms and cook for about 5 minutes.

Add the tomatoes,the lime and the prawns and heat through.

Then add the garlic and the broccoli and cook for another minute, before stirring in the coriander.




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