Broccoli: Bursting with Benefits

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This cruciferous vegetable is full of powerful nutrients like vitamin A, vitamin C, calcium, and fiber. More importantly, researchers have discovered that broccoli is rich in substances called isothiocyanates (mainly sulforaphane) – natural chemicals shown to stimulate the body’s detoxifying enzymes by producing its own cancer-fighting substances, called “phase two enzymes”. According to research, these enzymes neutralize potential cancer causing substances before they have a chance to damage the DNA of healthy cells.

Raw broccoli provides more of these beneficial compounds; however whether raw or cooked broccoli is a significant source of sulforaphanes, so eat whichever way you enjoy it most. And if you don’t like broccoli, other cruciferous vegetables like cauliflower, kale, cabbage, brussels sprouts, and bok choy all appear to lower risk for many forms of cancer.

Broccoli, Orange, and Watercress Salad
 
Author:
Recipe type: salad
Cuisine: vegetarian
Serves: 2
Ingredients
  • 2 medium oranges
  • 1 tsp. vegetable oil
  • 1 tsp. horseradish
  • 1 tsp. honey
  • ⅛ tsp. salt
  • Dash of pepper
  • 2 cups small broccoli florets
  • ¼ cup thinly sliced red onion, separated into rings
  • 2 cups trimmed watercress
Instructions
  1. Peel and section oranges over a large bowl, and squeeze membranes to extract juice. Set orange sections aside, and reserve 1 TB juice. Discard orange membranes. Add the oil and next 4 ingredients to reserved orange juice. Stir well; set aside. Steam the broccoli, covered, 1-1/2 minutes or until crisp-tender. Rinse broccoli under cold water ; drain well. Add the broccoli, orange sections, onion, and watercress to the orange juice mixture and toss well.
Nutrition Information
Calories: 121 Fat: 4 g Fiber: 8 g