A journal of my experiences with breast cancer to inform those who are interested and to help any one else who might have just been diagnosed.

“[She] will have no fear of bad news; [her] heart is steadfast, trusting in the Lord.” Psalm 112:7

Friday, September 19, 2014

Cancer Fighting Kitchen: Broccoli

Broccoli has many good-for-you components...chromium, a mineral that helps keep blood sugar under control, vitamin C,  and calcium, to name a few. Broccoli is known for its cancer fighting compounds and may help lower your blood pressure.
You can eat as much as you want of this vegetable without it affecting you adversely..

Broccoli with Lemon Vinaigrette

1 tea. freshly grated lemon zest
2 Tab. lemon juice
1 Tab. olive oil
2 minced garlic cloves
salt and pepper, to taste
1/8 tea. crushed red pepper
1 large bunch (1 1/2 lbs.) fresh broccoli, cut into 1/2 inch pieces or 16 oz frozen broccoli florets

Whisk together lemon zest, lemon juice, oil, garlic, salt,black and red peppers in a large bowl.
Steam broccoli pieces in a steamer basket over boiling water for 5-8 minutes or if using frozen, according to the package directions.
Add broccoli pieces to the bowl with lemon dressing and toss to coat well.

Note: The lemon juice will cause the broccoli to discolor.
1 serving is 1 cup
85 calories, 5g protein, 10g carbs, 5g fiber, 4g fat

Other ways to add more broccoli to your diet:

For creamy soup without the cream, puree cooked broccoli, cauliflower and onion with salt and white pepper. Ad low-fat milk for a creamier texture.
Add chopped broccoli florets to omelets, vegetable lasagna and pizza.
Top steamed broccoli with a spoon of sour cream and some slivered almonds.
Dip raw broccoli in Italian or Ranch dressing.
Make a beef and broccoli stir-fry and serve over brown rice.

Make a broccoli salad:
broccoli florets
slivered carrots
sliced green olives
diced pimientos
chopped walnuts
Italian dressing

Do you have any favorite ways of eating broccoli?

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