Hero Foods part 1
They are a cancer fighting superfood bursting with antioxidants that fight cancer and other diseases.
Have cholesterol lowering properties and promote heart health.
Prevent macular degeneration.
Promote urinary health.
Have been called “brain food” and can help with Alzheimer’s prevention.
Anti-aging foods can delay and reverse the signs of aging.
Help protect circulatory health.
Are an excellent anti-diabetes food, both in prevention and control of the disease.
Are one of nature’s perfect anti-inflammatory foods.
Help to promote and maintain digestive health.
Aid with weight loss and a healthy diet.
Lowers blood sugar levels
Improve heart health, boost circulation, thins blood and helps protect against strokes
Provides pain relief & reduces inflammation
Acts as a therapeutic & relaxant
Limits spreading of prostate cancer
Lowers risk of stomach cancer
Chili peppers help to burn fat
Broccoli is very low in calories, provides just 34 cal per 100 g. However, it is rich in dietary fiber, minerals, vitamins, and anti-oxidants that have proven health benefits.
Studies have shown that these compounds by modifying positive signalling at molecular receptor levels help protect from prostate, colon, urinary bladder, pancreatic, and breast cancers.
Fresh vegetable is exceptionally rich source of vitamin-C. Provides 89.2 mg or about 150% of RDA per 100 g. Vitamin-C is a powerful natural anti-oxidant and immune modulator, helps fight against flu causing viruses.
It is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.
Broccoli leaves (green tops) are an excellent source of carotenoids and vitamin A; (provide 16000 IU of vitamin A per 100 g) contain these compounds several times more than in the roots.
All citrus fruits are high in vitamin C and limonene, thought to inhibit breast cancer. They are all antioxidants and have anti-cancer properties.
Red grapefruit is high in cancer-fighting lycopene.
Oranges are a good source of choline, which improves mental functioning.
The combinations are carotenoids, flavonoids, terpenes, limonoids and coumarins make citrus a total cancer fighting package.
Grapefruit- Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6, E. Rich in calcium, magnesium, phosphorus, potassium, small amounts of copper, iron, manganese and zinc.
Lemons- Rich in C, small amounts of B1, B2, B3, B5, B6 and biotin. Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper and iron.
Oranges- Rich in beta carotene, C, small amounts of B1, B2, B3, B5, B6, E. Rich in calcium, magnesium, phosphorus, potassium, small amounts of copper, iron, manganese and zinc.
Limes- Rich in beta carotene, folic acid, copper, iron and zinc, C, small amounts of B1, B2, B3, B5. Rich in calcium, phosphorus, potassium, sodium, small amounts
Tangerines- Rich in beta carotene, folic acid, C, small amounts of B1, B2, B3, B5. Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper, iron and zinc.
By combining soluble and insoluble fiber, oatmeal lowers bad cholesterol. Daily intake of 3 gms of soluble fiber from oatmeal reduces risk of heart diseases.
Stabilized blood sugar
With a low glycemic index oatmeal is assimilated slowly, keeping sugar levels stable. The American Diabetes Association recommends a daily fiber intake of 20 - 35 gms. One cup of cooked oatmeal supplies 4 gms.
High fiber content of oats is anti carcinogenic, effective especially for colon cancer. Whole oats result in bulky stool, which in turn dilutes carcinogens.
Enhanced fitness levels
Oatmeal helps in fighting obesity as its soluble fiber slows down digestion, thus increasing the sense of fullness.
Oats not only add fiber to your food but also add zing to it. Rolled oats have long been a staple diet of athletes especially weight trainers. So start on your oat diet and see positive change in your life.
Thin the blood: When consumed, they’ve been shown to thin the blood, which can be helpful in the prevention of heart disease, such as heart attacks and stroke.
Antioxidants: They also are high in antioxidants, and so might be helpful in the prevention of many different types of cancer.
Joint health: Your joints will also love you for consuming garlic on a regular basis — a study found that people who consumed higher amounts of garlic (and other allium vegetables, such as leeks, chives, and onions) were less likely to get osteoarthritis than those who didn’t consume as much.
Increase absorption of iron and zinc: A study found that eating garlic with grains helped the absorption of these necessary minerals. This is especially important for vegetarians who may not get as much iron and zinc in their diet as a meat-eater.
One of my favorite recipes!
• 1 tsp / 5 ml extra virgin olive oil
• 1 onion, halved and thinly sliced
• ¼ tsp / 1.25 ml dried Herbes de Provence
• Pinch sea salt
• Pinch freshly ground black pepper
• 1 cup / 240 ml broccoli florets
• 1 egg
• 2 egg whites
• 1 cup / 240 ml low-fat milk
• 1/8 tsp / 0.625 ml freshly grated nutmeg
• 2 Tbsp / 30 ml Danish or French blue cheese or you can use dry cottage cheese
• Freshly ground black pepper, to taste
Position a rack in the upper third of oven and preheat to 400°F / 200°C. Coat a 9-inch glass or ceramic quiche dish with Eat-Clean Cooking Spray( you can use little olive oil ) and place on a baking sheet to catch any spills.
Heat olive oil in a large skillet over medium-high heat. Add onion and Herbes de Provence, and season with a pinch of salt and pepper. Stir to combine and spread out in a single layer to cook, undisturbed, until starting to caramelize, about 3 minutes. Stir and reduce heat to medium low. Continue to cook onions, stirring occasionally, until they reduce in volume and are well caramelized, 20 to 25 minutes.
In the meantime, heat a small pot of boiling water over high heat and prepare an ice bath. Blanch broccoli florets in boiling water for 10 seconds, then drain and immediately submerge in ice bath to stop cooking process. Drain and chop florets into half- to one-inch pieces.
Whisk together egg, egg whites, milk and nutmeg, and season with a pinch of salt and pepper. Spread caramelized onions, broccoli and blue cheese in bottom of prepared quiche dish. Pour egg mixture over top and push under any ingredients not covered by egg to prevent burning. Bake uncovered until set and golden brown around edges and a knife inserted in the center comes out clean, about 25 minutes. Let quiche rest at room temperature for 10 minutes to settle, then cut into eight slices and serve.
Calories per Serving: 61
Baked Broccoli Burgers
Recipe from the Vegetarian Times
Makes 4 burgers
- 1/3 cup dry couscous
- 1 cup water
- 1 1/2 cups broccoli florets
- 2 teaspoons olive oil
- 1/2 cup chopped scallions
- 1/2 cup chopped yellow onion
- 2 teaspoons ground cumin
- 1 15 ounce can of chickpeas, rinsed and drained
- 1 tablespoon sesame tahini
- 1/2 cup panko breadcrumbs
Tahini dressing ingredients:
- 1/3 cup sesame tahini
- 1/3 cup water
- 1/4 cup plus 1 tablespoon fresh lemon juice
- 2 garlic cloves, chopped
- 3/4 teaspoon sea salt
Preheat your oven to 400 degrees fahrenheit.
I did these first three steps simultaneously in order to speed up the prep time.
1. In a small pot, bring the water and couscous to a boil. Remove from heat immediately and allow the couscous to sit in the pot for 10 minutes, soaking up the water.
2. Steam the broccoli in a steamer for 5-7 minutes (or use a microwave or stove method, you just want the broccoli to be soft in the end)
3. In a skillet, heat the olive oil over medium heat and add in the onion and scallions, stirring occasionally for 3-5 minutes until the onion softens. Remove from heat and stir in the cumin.
Gather your couscous, broccoli, onion mix, chickpeas and sesame tahini and combine together in a food processor.
Pour the mixture into a bowl and stir in the bread crumbs. Form it into patties and place the patties on a cookie sheet lined with foil.
Bake for 50 minutes, turning the patties over halfway through. You’ll know they are done when the tops begin to brown.
To make the tahini sauce, place all ingredients in a food processor and blend until combined, roughly 30 seconds.
Top your burgers with the sauce, throw some pickles, tomato and lettuce on there, and go to town!
Paired with a two-cheese white sauce, broccoli makes a wonderful pizza topping. The secret to a crisp crust is preheating the baking stone or sheet. If you like extra-crispy pizza, prebake the dough 3 to 4 minutes before adding toppings.
2 Tbs. nonhydrogenated margarine or butter, divided
6 oz. mushrooms, sliced (2 cups)
8 oz. broccoli florets (3 cups)
1 Tbs. all-purpose flour
1 cup low-fat milk
2 cloves garlic, minced (2 tsp.)
1/4 tsp. salt
1/2 cup shredded mozzarella, divided
1/4 cup grated Parmesan, divided
1 13.8-oz. pkg. refrigerated pizza dough
1. Place pizza stone or baking sheet in center of oven, and heat to 425°F.
2. Melt 1 1/2 tsp. margarine in skillet over medium-high heat. Add mushrooms, and cook 4 to 7 minutes, or until beginning to brown, stirring frequently. Add broccoli and 1/3 cup water. Cover tightly, and steam broccoli in skillet 3 to 4 minutes, or until tender.
3. Meanwhile, heat remaining 1 1/2 Tbs. margarine in saucepan over medium-high heat. Add flour, and cook 2 minutes, or until pale golden, stirring constantly. Stir in milk, garlic, and salt. Cook 3 to 4 minutes, or until mixture thickens and begins to boil, stirring constantly. Remove from heat. Stir in 1/4 cup mozzarella and 2 Tbs. Parmesan until sauce is smooth and cheese is melted.
4. Shape pizza dough according to package directions. Remove pizza stone from oven, and place dough on hot stone.
5. Spread white sauce over dough to within 1/2 inch of edge, and top with broccoli mixture. Sprinkle remaining mozzarella and Parmesan over top. Return to oven, and bake 18 to 20 minutes, or until edges of pizza are golden and center is hot and bubbly. Cool slightly before slicing and serving.
Total Fat 9g
Saturated Fat 4g
Broccoli Slaw Salad with Five-Spice Tofu
2 Tbs. roasted sesame oil
2 Tbs. Chinese black vinegar or 1 Tbs. rice vinegar plus 1 Tbs. balsamic vinegar
1 tsp. sriracha or any chile-garlic sauce
1 tsp. sugar
1 1-lb. pkg. broccoli slaw
1 small red bell pepper, thinly sliced (1 cup)
7 oz. five-spice pressed tofu, sliced into matchsticks
1/3 cup chopped cilantro
2 green onions, chopped (1/4 cup)
4 Tbs. chopped roasted peanuts
1. To make Dressing: Whisk together all ingredients in small bowl. Season with salt, if desired.
2. To make Salad: toss together all ingredients with Dressing in large bowl.
Per 2-cup serving :
Total Fat 15g
Saturated Fat 2g
Cream of Broccoli Soup
4 Tablespoons butter
1 large sliced onion
4 Tablespoons flour OR 1 medium potato cut into small dice
1 Teaspoon salt
4-5 cups or water or stock
1 pound raw broccoli
1 cup heavy cream or evaporated milk
Melt butter in large saucepan, add onion and pinch of salt, cook until soft. Add flour (or Gold Medal Wondra) wisk until smooth, cook 3-5 minutes. Add small amounts of water or stock to mixture, using approximately 3 cups. If using water, stir in bouillon cube. Set aside broccoli for garnish, cleaned and broken apart into flourettes. Add the remaining vegetables and cook for 20-30 minutes or until vegetables are soft.
Move the vegetables into the food processor or blender and puree until smooth. Mix puree and remaining water or stock together in pot. Add milk or cream. Season to taste. Add back vegetable garnish.
High fiber foods have been shown to reduce the risk of cardiovascular disease and to help to keep your digestive system healthy.
- one-half cup cooked navy beans - 9.5 g
- one-half cup baked beans, canned - 9 g
- one-half cup cooked lentils - 7.8 g
- one-half cup cooked black beans - 7.5 g
- one-half cup dates - 7.1 g
- one cup raisin bran cereal - 7 g
- one-half cup cooked kidney beans - 6.5 g
- one-half cup cooked lima beans - 6.7 g
- one-half cup canned tomato paste - 5.9 g
- one-half cup cooked garbanzo beans - 6.2 g
- one-half cup bean with ham soup - 5.6 g
- one-half cup frozen red raspberries - 5.5 g
- one medium bran muffin - 5 g
- one-half Asian pear - 5 g
- one-half cup cooked artichoke - 4.5 g
- one-half cup frozen peas, cooked - 4.4 g
- one cup oatmeal - 4 g
- one-half cup frozen mixed vegetables, cooked - 4 g
- one-half cup raw blackberries - 3.8 g
- one-half cup canned pumpkin - 3.5 g
- one-half cup cooked whole-wheat spaghetti - 3.4 g
- 24 almonds - 3.3 g
- one apple with skin - 3.3 g
- one-half cup cooked barley 3 g
- one medium orange 3 g
- one cup broccoli - 2.4 g
- one red sweet pepper - 2.4 g
- one nectarine - 2.3 g
- 28 peanuts - 2.3 g
- one slice whole grain bread - 2 g
- 15 walnut halves - 2 g
*The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively, due to decreased food consumption.
Broccoli- Peanut Salad prep: 8min cook: 0min total: 8min 1/4 c white wine vinegar whisk together vinegar, oil, peanut butter, soy sauce, and salt in a large bowl. toss with broccoli and dried fruit and season with salt to taste. serve topped with peanuts. can be made up to 2 days ahead. 4 servings
3 tbsp canola oil
3 tbsp peanut butter
1 tbsp reduced-sodium soy sauce
1/2 tsp salt
1 lb broccoli, tops cut into small florets and stems peeled and chopped
1/4 c dried cherries, cranberries, or raisins
1/4 c roasted peanuts, chopped
nutritional facts per serving
calories 288,9 cal fat 21,7 g saturated fat 2,4 g sodium 535,9 mg carbohydrates18,1 g total sugars 6,5 g dietary fiber 6,7 g protein 8,7 g
Broccoli- Peanut Salad
prep: 8min cook: 0min total: 8min
1/4 c white wine vinegar
whisk together vinegar, oil, peanut butter, soy sauce, and salt in a large bowl. toss with broccoli and dried fruit and season with salt to taste. serve topped with peanuts. can be made up to 2 days ahead. 4 servings