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August 9, 2008
Endurance foods-broccoli
Broccoli! You either love it or hate it; it all depends on a gene that tells you that broccoli is either “neutral” or “bitter”! If broccoli (and some other foods such as coffee, spinach and grapefruit juice) are bitter tasting, you are a “super-taster.”
But, do not fret, as there are other foods that are “side-kicks” to broccoli, that provide the same great benefits!
Let’s take a look at these amazing vegetables:
Broccoli (or) brussel sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, Swiss chard.
They contain: Sulforaphane, indoles, folate, fiber, calcium, vitamin C, Beta-carotene, lutein/zeaxanthin, vitamin K.
Servings: ½ - 1 cup daily
Benefits: reduce risk of cancer, cataracts, build bones, heart health
Need a recipe? Of course, you do ? ? ? How about:
Quinoa with broccoli
Serves 4-6
Ingredients
1 cup quinoa
2 cups water or vegetable broth
½ tablespoon olive oil
1 cup carrots, shredded
1 clove garlic, minced
1 cup fresh broccoli or frozen broccoli (thawed) and slightly chopped
8 sun-dried tomatoes (not packed in oil) chopped
1 green onion, thinly slice
Directions
1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil.
3. Stir in quinoa, cover and simmer 15 minutes.
4. Heat olive oil in a skillet, sauté carrots, broccoli and garlic (do not overcook garlic-it will become bitter)
5. Stir in remaining ingredients and heat through. ENJOY!!!
Nutrition facts: 4, 6 servings: 206, 137calories: 40, 26g carbs, 7.5, 5g protein, 5, 3.5g fat,
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