Cruciferous vegetables such as broccoli, kale and cabbage—so named because of the shape of their leaves—have been touted in many studies for their abilities to help prevent cancer. (You have to eat them, of course!) The latest study, out of the Institute of Food Research and as reported by ScienceDaily.com, shows that weekly consumption of broccoli can reduce men’s risk of prostate cancer.
In my opinion, broccoli has an undeserved bad rap. Prepared well, or eaten raw, it’s one of my favourite vegetables. Overcooked and mushy, I can’t stand it. So if you’ve always had an aversion to broccoli, it’s worth experimenting with different broccoli recipes to see if you can find one you enjoy. Your body will thank you!
Here are some healthy broccoli recipes to get you started:
• Indian Chicken and Broccoli Wrap
These mouthwatering Indian-style snacks are quick to make. They use whole-wheat pita wraps instead of the traditional Indian chapatis. A yogurt-based raita, containing cucumber and tomato, is the perfect accompaniment.
• Spicy Garlic Vegetable Stir-Fry
Has your passion for vegetables faded lately? This lively stir-fry will make the sparks fly again! Fresh, crisp broccoli, bright red pepper and tender baby corn are flash-fried with tantalizing Asian seasonings for a speedy side dish. Add tofu and serve with rice to make it a main meal.
• Rice with Shrimp and Dill Dressing
In this good-looking salad, quickly seared tiger shrimp are served on a mixture of aromatic basmati and wild rice, crunchy broccoli, snow peas and yellow pepper tossed in a fresh dill and lime juice dressing.
• Pork Medallions with Peppers
This quick sauté makes an excellent dinner party dish, with its well-balanced sweet and sour elements coming from balsamic vinegar, oranges and olives. It is especially good—and extra nutritious—served with broccoli.
• Thai Green Fish Curry
This Thai green curry is wonderfully fragrant and is prepared with a homemade curry paste. Serve it with rice and a side dish of Chinese cabbage or broccoli florets stir-fried with garlic and a little salt-reduced soy sauce.
What are your favourite ways to serve broccoli?