Top 20 Healing Foods- Broccoli

 

 

Broccoli is a cruciferous vegetable, a member of the cabbage family, and one of the most potent anti-cancer foods.  The sulfur compounds in broccoli signal our genes to boost production of enzymes that detoxify cancer-causing compounds.  Eating broccoli regularly and you can slash your risk of cancer by as much as half. 

 

It is loaded with nutrients. One stalk has as much vitamin C as two oranges and as much fiber as a bowl of healthy breakfast cereal. It is a great source of non-dairy calcium, and is high in potassium.

BROCCOLI
Key Nutrients:
Anticancer compounds
Beta-carotene
Calcium
Fiber
Folate
Vitamin C

 

My favorite way to eat broccoli is steamed crisp and topped with Annie's Goddess Dressing.  If you haven't tried this delicious dressing yet, you're really missing out.  It's great on salads, roasted or steamed veggies, chicken, and on rice and other grain dishes. 

 

 

 

If you want something a little more exciting than steamed broccoli, give this creamy soup recipe a go.   It's made with pantry staples so you can probably whip some up without a trip to the store.  And I've been told that even broccoli haters love it! :)

 

BROCCOLI SOUP

 

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1 tablespoon olive oil

1 large onion, chopped

3 cloves garlic, peeled and chopped

2 (10 ounce) packages chopped frozen broccoli, thawed

1 potato, peeled and chopped

4  cups chicken or vegetable broth

1/4 teaspoon ground nutmeg

parmesan cheese and chopped herbs for garnish, optional

salt and pepper to taste

 

Heat olive oil in a large saucepan, and saute onion and garlic until tender. Mix in broccoli, potato, and chicken broth. Bring to a boil, reduce heat, and simmer 15 minutes, until vegetables are tender.

 

With a hand mixer or in a blender, puree the mixture until smooth. Return to the saucepan, and reheat. Season with nutmeg, salt, and pepper.

Top 20 Healing Foods- Beans

Welcome back to Day 2 of my "Top 20 Healing Foods" series.  Today I present you the humble bean.  Beans are amazing sources of soluble fiber, which soaks up cholesterol so your body can dispose of it before it sticks to your artery walls.  It also is rich in protein, with a cup of cooked lentils providing the same amount as a t-bone steak!  Beans are also rich in folate (a B vitamin) which is essential for a healthy pregnancy, and magnesium which helps relax arteries, giving blood more room to flow and lowering blood pressure.  Choosing red beans gives you an antioxidant boost as well!

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BEANS
Key Nutrients:
Folate
Vitams A and C
Protein
Iron

Here are a collection of bean recipes I've posted in the past.  Try one or try them all!

Black Bean, Corn and Avocado Salsa
Addictive Sweet Potato Burritos
Black Bean Fiesta Pasta Salad
Hearty Pasta Sauce
Summer Quinoa Salad
Black Bean Soup

Pomegranate Feta Salad

When I was a kid living in Arizona we had a pomegranate tree growing in our yard.  I remember coming home from school and picking them right off the tree, cracking them open and eating the seeds. Little did I know that the fruit I was eating contained such an abundance of good things for my body.

Pomegranates are chock-full of polyphenals, plant chemicals that are powerful antioxidants.  Studies have shown that these polyphenals slow cancer cell growth and actually encourage cancer cells to kill themselves off. 

In addition to antioxidants, pomegranates are also anti-inflammatory and can be helpful for arthritis sufferers.  The juice has been shown to lower the levels of inflammatory chemicals leading to an abundance of an enzyme in the body that can wear away your cartilage.

Pomegranates are also high in flavinoids.  The more flavonoids a person eats the lower the likelihood of develoing dementia and Alzheimers. 

Here's a salad that is quick to throw together and looks amazing.  Give it a try!

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1 (10 ounce) package mixed baby greens

1 pomegranate, peeled and seeds separated

1 (8 ounce) package crumbled feta cheese

1lemon, zested and juiced

1 teaspoon dijon mustard

3 tablespoons red wine vinegar

3 tablespoons extra-virgin olive oil

salt and pepper to taste

Place the lettuce, pomegranate seeds, and feta cheese into a large mixing bowl; set aside. Whisk together the lemon juice and zest, mustard, vinegar, olive oil, salt, and pepper in a separate bowl. Pour over the salad and toss to coat. Serve immediately.

Black Bean Soup in the Slow Cooker

I don't know that I'll ever become a vegetarian, though I have been very close in the past.  But then I'd go for a run and smell someone's BBQ and lose my resolve.  However, I do like to eat a few meatless meals each week.  It's easier on my wallet and easier on the environment.  This soup is hearty, full of protein and super filling.  And I promise you won't miss the meat!  Feel free to play around with the spices and give it your own twist.  Sometimes I like to throw some corn in at the end, and top with cilantro and sliced avocado.

It makes a large amount (about 10 servings) so it's great for a crowd.  Throw it together in the crock pot the next time you head out for a day of skiing or sledding and you'll have a nice hot dinner waiting for you.  It's especially good with a side of cornbread.  Just be sure to give yourself ample time to soak the beans.  You can soak them overnight or give yourself a couple hours before assembly and follow the directions in step one.

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1 pound dry black beans

1 1/2 quarts water

1carrot, chopped

1 stalk celery, chopped

1 large red onion, chopped

6 cloves garlic, crushed

2 green bell peppers, chopped

2 jalapeno pepper, seeded and minced

1/4 cup dry lentils

1 (28 ounce) can peeled and diced tomatoes

2 tablespoons chili powder

2 teaspoons ground cumin

1/2 teaspoond ried oregano

1/2 teaspoon ground black pepper

3 tablespoons red wine vinegar

1 tablespoon salt

1/2 cup uncooked white rice

In a large pot over medium-high heat, place the beans in three times their volume of water. Bring to a boil, and let boil 10 minutes. Cover, remove from heat and let stand 1 hour. Drain, and rinse.

In a slow cooker, combine soaked beans and 1 1/2 quarts fresh water. Cover, and cook for 3 hours on High.

Stir in carrot, celery, onion, garlic, bell peppers, jalapeno pepper, lentils, and tomatoes. Season with chili powder, cumin, oregano, black pepper, red wine vinegar, and salt. Cook on Low for 2 to 3 hours. Stir the rice into the slow cooker in the last 20 minutes of cooking.

Puree about half of the soup with a blender or food processor, then pour back into the pot before serving.  If you have a hand blender, just stick it in the pot and blend until you get a consistency you like.  You want to have some chunks left!


http://allrecipes.com/recipe/beezies-black-bean-soup/detail.aspx

Broccoli with Lemon Almond Butter

How was your holiday season?  We had a wonderful time!  First we visited my mom for Thanksgiving and my M-I-L came as well, which was great!  I love when we get to have both sides of the family together for a holiday.  Then we drove to Wyoming to my dad's place for Christmas. 

My stepmom had the house decked out so beautifully.  Isn't this just the most picture-perfect Christmas shot? 

Yes, we are spoiled rotten.  Now that there are 8 grandkids in the family that adds up to quite a few presents under the tree!
Both of my sisters and their families were there.  I love watching the kids play together now that they are all a bit older.  We had tons of fun and tons of FOOD.  In fact, I pretty much pigged out the whole time I was there....and since it was freezing the entire time we were there my workouts consisted of going up and down the stairs a few times a day. I mean, it's beautiful, but would you go for a run in 5 degree weather?

Needless to say, by the time we got home I was ready for some lighter fare and a long workout!  I hit it hard at the Y today with a HIIT run and some lifting.  It felt great to get a little break from the kids and get the blood flowing. 

This recipe is a yummy side dish and really fit the bill.  It would be nice with some grilled shrimp on the side for a nice, light, dinner.
 

 

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1 head fresh broccoi, cut into florets

1/4 c. butter, melted

2 Tbs. lemon juice

1 tsp. lemon zest

1/4 c. slivered almonds

Steam or boil broccoli until tender, approximately 4 to 8 minutes. Drain.

 

In a small saucepan, melt butter over medium low heat. Remove from heat. Stir in lemon juice. lemon zest, and almonds. Pour over hot broccoli, and serve.  Feel free to adjust the amount of sauce used to taste. 

Autumn Quinoa with Yams and Mushrooms

I am absolutely loving yams right now!  They are chock full of good vitamins, warm and sweet, and just scream fall.  I found this recipe on All Recipes, link below the picture.  It's a wonderful vegetarian dish that is rich in protein and other good for you vitamins. Be sure to rinse the quinoa well before you cook it to ensure you remove all of the bitterness that is a natural part of the grain.  You could substitute any kind of mushroom that you like.  Sweet potatoes would give a similar flavor if you can't find yams.  I suggest using yams though.  They give a wonderful color to the dish and are rich in beta carotene (vitamin A). 

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1/3 cup quinoa

1 cup water

 pinch salt

1 tablespoon olive oil

 teaspoon minced garlic

1 small sweet onion, chopped

1 cup crimini mushrooms, sliced

1 small garnet yam or sweet potato, peeled and diced

1/4 teaspoon cayenne pepper

salt and pepper to taste

1/4 cup chopped, toasted pecans

 

Stir the quinoa in a saucepan over medium heat until it begins to take on a toasty aroma, about 5 minutes. Pour in the water, and add pinch of salt. Bring to a boil, then reduce heat to medium-low, cover, and simmer until the quinoa is tender, about 20 minutes.

Meanwhile, heat the olive oil in a large skillet over medium heat. Stir in the garlic and onion, and cook until the onion has softened and turned translucent, about 5 minutes. Add the mushrooms, sweet potatoes, and cayenne pepper; season to taste with salt and pepper. Cover the skillet, reduce heat to medium-low, and cook until the sweet potato is soft, about 20 minutes, stirring occasionally. Pour a splash of water into the skillet if needed to keep the vegetables from burning. Spoon the vegetable mixture over a bed of quinoa, and sprinkle with chopped pecans to serve.

Curried Roasted Butternut Squash Soup



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This is a great fall soup.  I like it for a lunch or a light dinner with some crusty bread.  It's easy to make vegetarian by using vegetable broth rather than chicken.  Personally, I like the richness the chicken broth gives it.  You could use sour cream instead of yogurt if you like.  You could even prep the recipe, let the veggies cook down in the slow cooker and puree when you are ready to eat.  You can find the original recipe here.

 

1 butternut squash, halved and seeded

2 large onions, peeled and quartered

1 medium head garlic

6 c. vegetable or chicken broth

1bay leaf

1 teaspoon brown sugar

1 teaspoon mild curry powder

1/2 teaspoon dried oregano

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

Salt and pepper to taste

1 cup plain yogurt

1/4 cup chopped fresh parsley (optional)

Preheat oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper or aluminum foil.

Place squash halves and onion onto the prepared baking sheet. Wrap garlic in foil and set with other vegetables.

Roast in the center of the oven for 45 to 60 minutes, until the squash is tender. Remove from oven and set aside until cool enough to handle.

Squeeze garlic cloves out of their skin like paste into a food processor. Scrape the flesh from the squash and place into the food processor along with the roasted onion. Puree until smooth. Add vegetable broth if necessary. Transfer the pureed mixture to a stockpot and stir in vegetable broth. Season with the bay leaf, brown sugar, curry powder, oregano, cinnamon, nutmeg and salt and pepper to taste. Bring to a boil and simmer gently for 10 minutes. Remove from heat and stir in yogurt.

Remove bay leaf and serve hot. Garnish with fresh parsley if desired.

Fresh Corn Tomato Salad

Ah, what a busy busy week!  If you read this blog regularly you know that this summer I've been in the process of opening my own preschool out of my home.  Well, Monday was our first day and phew, I'd forgotten how busy a room full of 4 year olds can be!  I even took a nap with my daughter that afternoon and I NEVER nap, so that's saying something.  I am absolutely loving teaching again, and being in my own "classroom" where I can teach whatever I want!  And it's great for my kids too, because I know they are getting a top notch education, but also getting the socialization that many homeschooled kiddos lack.  Now, please don't send me nasty emails about how not all homeschool kids are socially behind.  I know many homeschooled children are very social and their parents go above and beyond.  But for me, I know my kids and I know that they are happiest in a school environment with other children. 

Since my last few posts have been pretty decadent I thought I'd throw something at you on the lighter side.  It's corn season here and what could be better than a quick salad of corn fresh off the cob and other veggies from the garden?

 

This recipe is from "How to Boil Water" on the Food Network.  You can find the orignal here.  It would also be yummy with feta cheese in place of the mozzerella.  Or, oh, how's about a smoked mozzerella!  My mouth is watering, better whip up another batch :)

 

 

3 tablespoons white wine vinegar

2 teaspoons kosher salt
Freshly ground black pepper
1/4 cup extra virgin olive oil
6 ears fresh corn, husked (about 4 cups corn kernels)
2 cups grape tomatoes, halved
1 bunch scallions (white and green), thinly sliced
8 ounces fresh mozzerella cheese cut into small cubes
1 1/2 cups fresh basil leaves

Whisk the vinegar, salt, and pepper in a small bowl. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make a smooth dressing.

Shear off the corn kernels with a sharp knife over a bowl. Toss in the tomatoes, scallions, and mozzarella. Pour the dressing over the salad and toss to coat. Cover and let set for 15 minutes or up to 2 hours. Before serving tear the basil over the salad and stir.

 

Black Eyed Pea Salad with Lemon Vinaigrette

No, I have not fallen off the face of the earth.  Yes, I have been crazy busy!  We've been swamped with swimming lessons and soccer practice, not to mention a 10 day trip to my dad's ranch in Wyoming over the 4th of July.  This trip was the first time I traveled for any extended amount of time with my two kids by myself.  My husband had to work, so I loaded up the van (thank God for mini-van's with DVD players!  How did our parents do it?!?) and hit the road.  We had a really nice visit.  The first few days I got to spend with my dad, which was a real treat.  We rarely get one-on-one time together; our family is so darned big!  My step-mom showed up a couple of days later after a volunteering trip she'd been on, and my younger sister rolled in the next day with her little boy.  He wasn't too sure about me on this visit. He finally decided I wasn't the boogie man about 10 minutes before we headed back home. 

We had a little BBQ get together with some of the extended family and I whipped up this quick bean salad which I adapted from this recipe from the Liv Life blog.  It was so light and fresh.  A perfect accompaniment to ribs :)

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Dressing:
¼ cup fresh squeezed lemon juice
1½ Tbs Olive Oil
7 leaves fresh cilantro, thinly sliced
1 clove of garlic, pressed
zest of one lemon, finely grated
1 tsp mustard
salt and pepper to taste

Salad:1 can black eyed peas, drained and rinsed
½ cup chopped tomato
1 avocado, diced
2 green onions, finely chopped

In a small bowl mix the dressing ingredients together, whisk until well blended.

In a large bowl mix together the salad ingredients. Add the dressing and toss lightly to coat evenly. Add salt and pepper to taste, and serve!



Fresh Mango Salsa

My current fruit obsession has moved on from strawberries to mangos.  Has anyone else noticed how delicious they are this time of year? It's finally gotten HOT here, today is our first day in the 90s and I've been working in the yard a ton.  It's so nice to come in and snag one of these refreshing little babies out of the fridge and eat it nice and cold.  If you're not sure how to choose, store or slice your mangos, you can find all of that information here.  And be sure to visit my facebook page to learn about the great health benefits of mangos.

I also like to make mango salsa in the summer time.  It's delicious served with chips or over grilled chicken, or wrapped in a pita with some arugula and roasted turkey for a quick lunch.  This recipe for Mango Salsa comes from Make it Naked.  You can find the original here.  I love the addition of the avocado... it makes it sort of a guac/salsa fusion and it's delicious!  Don't you want to just stick a fork into your computer screen??

1 mango, diced
1 avocado, diced
1 tomato, diced
1/4 red onion, diced
1/2 jalapeno, seeded and diced
1/4 cup cilantro, chopped
1-2 garlic cloves, diced (I used a garlic press)
1/2 tablespoon extra virgin olive oil
1/2 teaspoon kosher salt
Juice of 1 lime

Wash, peel and seed all ingredients where necessary. Chop the mango, avocado and tomato to uniform sized pieces. Chop the rest of the ingredients as necessary.

Combine all ingredients in a bowl and stir to combine. Refrigerate for at least 15-30 minutes.

Warm Lentil Salad

Today was a day to use up leftovers in my fridge.  I had a grilled bratwurst, some grape tomatoes, and green onions that were all on their way out.  So, I threw together this lentil salad.  It's high in protein and fiber, and you could really put whatever you wanted in the bowl.  You could easily make it vegetarian by leaving out the meat or using tofu or eggs in their place. I made a single serving, but I adjusted the recipe to serve 4.

4 cups water
1 cup dry lentils
assorted vegetables: cucumber, grape tomatoes, green onions, carrots, etc.  Whatever sounds good!
left over hardboiled eggs, tofu chicken, sausage or steak cut into bite-sized pieces
Balsalmic Vinaigrette (we like Ken's and Newman's)
salt and pepper to taste
Seeds for garnish (sunflower, flax, hemp, sesame, etc.)

Bring the water and salt to a boil in a saucepan over high heat. Pour the lentils into the water while stirring constantly. Reduce heat to low, cover, and simmer until the lentils are tender but still hold their shape, about 30 minutes. Drain well.         

Meanwhile assemble your veggies and meats.  Cut everything into bite-sized pieces.  I like to warm my meat up as well.  Though if you're using chicken or steak you could chill the entire salad and have a cold lentil salad that would be really refreshing on a hot day.

When the lentils are finished, toss everything in a large bowl.  Drizzle with balsalmic dressing to your liking.  Sprinkle with salt and pepper and seeds.

Sesame Noodle Salad

I love pasta salads when the weather gets warmer, and I love asian flavors.  This pasta dish fits the bill!  It is delicious served warm or cold.  If you wanted to make a heartier meal out of it you could add cooked chicken or shrimp.

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1 (16 ounce) package angel hair pasta

1/2 cup sesame oil

1/2 cup soy sauce

1/4 cup balsamic vinegar

1 tablespoon hot chili oil

1/4 cup sugar

1 tsp. sesame seeds, or more if desired

1 green onion, chopped

1 red bell pepper, diced

Fill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the angel hair pasta, and return to a boil. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, 4 to 5 minutes. Drain well in a colander set in the sink.               

Whisk together the sesame oil, soy sauce, balsamic vinegar, chili oil, and sugar in a large bowl. Toss the pasta in the dressing, then sprinkle with sesame seeds, green onion, and bell pepper. Serve warm, or cover and refrigerate for a cold salad.                

Spinach Tomato Tortellini

The past few weeks have been pretty crazy around here.  My husband began a graduate program to add an administration credential to his teaching license, so that's kept him pretty busy most nights.  We've had my cousin, my mom, and my sister all to visit at separate times.  Easter weekend will be the first quiet weekend we've had in over a month!  I love having family to visit, but I have to say I'm looking forward to a nice relaxing weekend in my sweats :)  To add just a bit more to our plates my husband has been helping out in the high school's drama club, playing the part of "The Red Death" in a comedic medley of Edgar Allen Poe stories.  He's been gone in the evenings for rehearsal most of this past week and will be all of next week as well, with performances on Friday and Saturday nights.  All this busyness is leaving me with a lot of loooong days of kid duty.  Tonight I was feeling like I needed something fast and rather than head out for pizza I whipped up this super easy and inexpensive vegetarian pasta dish.  Everyone loved it, and my husband and I caught each other sneaking bites of leftovers out of the fridge long into the night :)

1 16-19 oz. package cheese tortellini
1 14.5 oz. can diced tomatoes with garlic and onion
1 c. chopped fresh spinach leaves
1/2 tsp. salt
1/4 tsp. ground pepper
1 1/2 tsp. dried basil
1 clove minced garlic
2 Tbsp. flour
3/4 c. milk
3/4 c. heavy cream
1/3 c. grated parmesan cheese

Bring a large pot of water to a boil.  Add the tortellini and cook until done.  Drain, but don't rinse them.

While the tortellini are cooking, combine the tomatoes, garlic, spinach, s&p and basil in a large saucepan over medium heat.  Cook and stir until it begins to bubble.

Whisk the milk, cream and flour together in a bowl, then stir into the tomato mixture.  Add the parmesan cheese.  Bring to a boil and simmer slowly for 2 minutes until the sauce is thickened.  Pour over the tortellini and stir to coat.  This is delicious with poppyseed garlic bread to soak up all the yummy sauce.

English Muffin Breakfast Pizzas

This recipe comes from Real Simple Magazine and is a great way to use up all those eggs the Easter Bunny left behind!  This recipe serves 4 but is easy to adjust.

4 English muffins
olive oil
tomato slices
2 hard boiled eggs, sliced
grated mozzarella
oregano and salt

Make hard boiled eggs if you don't have any already.

Toast 8 English-muffin halves and place on a cookie sheet.  Drizzle each with olive oil, then layer on tomato slices, hard-cooked egg slices (1/2 an egg each), and a little grated mozzarella. Sprinkle with oregano and kosher salt.  Broil 5 minutes or until the cheese melts.

Persian Style Basmati Rice Pilaf

This pilaf reminds me of my favorite Middle Eastern restaurant in Portland.  I like to make it when I'm missing the city.  It is sooo good.  Warm and savory with a hint of sweetness from the raisins.You'll definitely be asked for the recipe.  If you don't have basmati rice, you can use another long grained fragrant rice.  Don't use plain rice if you can help it- it just isn't the same.  Fragrant rice has a better flavor and holds up nicely in this dish.  This is great served with grilled meat or kebabs on the side. 

Nutritional Bonus:  Turmeric, which gives this dish a wonderful flavor and rich yellow color is an antioxidant and has anti-inflammatory properties.  Countries that consume turmeric on a regular basis have lower rates of cancer, heart disease and diabetes, so eat up!

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4 Tbsp. butter

1 small onion, chopped

2 Tbsp. minced garlic

1/2 c. slivered almonds

1 1/2 c. uncooked basmati rice

1/2-3/4 c. raisins

1 tsp. turmeric (or more to taste)

1/4 tsp. cinnamon

1 tsp. salt

3 c. low sodium chicken broth (if you use regular broth, omit the salt!)

Melt the butter in a large skillet (make sure you have a lit to fit it!) over medium heat.  Add onions and almonds, sauteing until the almonds are golden.  Add in the garlic the last few minutes.

Stir in the rice, raisins, turmeric, cinnamon, salt and broth.  Bring to a boil and reduce heat.  Simmer 20-25 mins. until rice is tender- no peeking!  Season as you like with salt and pepper.





Addictive Sweet Potato Burritos

I love sweet potatoes and so do my kids.  They like them because they are sweet and I like them because of all the great nutrition packed inside.  Sweet potatoes are rich in B vitamins and vitamins C and A- both powerful antioxidants.  They are also high in potassium, copper and iron.  Here's a delicious twist on them- it sounds a bit weird, but I promise you can't eat just one!  If you don't feel like baking them or are just short on time, you can just put the filling in warmed tortillas and eat. We like to throw some spinach leaves in there sometimes as well.  Baking them is delicious, too. It makes the outside a bit crunchy- great for those chimichanga lovers out there! 

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1 Tbsp. vegetable oil

1 onion, chopped

4 cloves garlic, minced

1 can refried beans, or your choice of kidney, pinto or black beans

3 Tbsp. chili powder

2 tsp. cumin

4 tsp. yellow mustard

1 pinch cayenne pepper, or to taste

3 Tbsp. soy sauce

4 c. mashed sweet potatoes

12 burrito sized flour tortillas (warm them up to make them easier to fold)

8 oz. shredded cheddar cheese

optional toppings: sour cream, salsa, olives, green onions, etc. for serving

Preheat oven to 350 degrees.

Heat oil in a medium skillet and saute onion and garlic until soft.  Stir in beans and mash them up a bit if you're using whole beans.  Stir in chili powder, cumin, mustard, cayenne and soy sauce.

Divide bean mixture and mashed sweet potatoes evenly between the tortillas.  Top with cheese, then fold tortillas up burrito-style.  Place burritos on a baking sheet.  Bake for 12 min. Top with desired toppings