Anti-Cancer Broccoli Soup

 Broccoli contains a high concentration of sulforaphane, a compound which is found in cruciferous vegetables (kale, cabbage, cauliflower, Brussel sprouts, radish) and has strong anti-cancer properties. Sulforaphane is produced when the enzyme myrosinase reacts with glucoraphanin - this reaction usually occurs when the two compounds mix, which occurs when the plant is being chewed.

Therefore, due to its known cancer-preventing properties, individuals who have a high risk of cancer, especially prostate or colon cancer, should increase their consumption of broccoli. However, it's not as simple as this - it's not only about what you eat, but also how you eat it.

  

 The way you cook your broccoli can drastically decrease the health benefits that it yields. For example, boiling or microwaving broccoli will destroy the myrosinase enzymes, which in turn will inhibit the production of sulforaphane. Therefore, the goal is to cook broccoli in such a way that it is able to retain all of its health benefits. 

 Usually, when making creamy broccoli soup, the majority of the myrosinase enzymes are lost during the simmering process. Therefore, this time, to counter that, after the broccoli has been lightly steamed for 3-5 minutes, set aside the leafy floret, and save it for the last step - most of the myrosinase enzymes are found in the leafy buds. The following creamy broccoli soup recipe will leave your mouth watering while giving you a huge nutrient boost!

Ingredients:

2 tbsp coconut oil 

1 medium onion, finely chopped 

2 medium stalks celery, finely chopped 

2 medium potatoes, peeled and cubed 

4 cups fresh broccoli, including stems, set aside florets after steaming 

2½ cups vegetable broth 

1 cup unsweetened almond (or coconut) milk—optional, if not used then increase broth to 3½ cups 

Salt and freshly ground black pepper 

¼ cup feta cheese (optional)

Instructions: 

1. Place the oil in a large pot and heat over a medium heat. Sauté the celery and onion for 4 minutes, until softened. 

2. Add the potatoes and broccoli stems and sauté for 2 more minutes. 

3. Add the chicken broth and almond milk, bring to the boil. 

4. Add salt and pepper to taste. 

5. Reduce heat, cover, and simmer for 20 minutes. 

6. When simmered and the vegetables are tender, pour the mixture into a blender and puree until smooth. 

7. Serve and garnish with an abundance of feta cheese and broccoli florets - enabling the sulforaphane producing reaction.

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This Wholesome Buddha Bowl is Packed with Goodness

 This fantastic, easy-to-create recipe will keep you well-nourished. Known as a Buddha Bowl, this wholesome meal is a combination of vegetables and grains, inspired by the principles of the macrobiotic diet - a way of eating that recommends a grain and vegetable-based diet, emphasizing the balance of yin and yang in food for greater health. It originated in Japan and combines a synergy of flavors consisting of sweet, sour, bitter, salty, light and hot.

This recipe has become a real favorite in the west. For starters, it's absolutely delicious. Secondly, it's incredibly easy to make during the week. It's also a comforting and nourishing dish, in addition to being extremely healthy. Last but not least, just looking at this heavenly bowl makes you want to dig right in. 

Top Tip: Decrease your cooking time by preparing your base ingredients (sweet potatoes, lentils and beans) at the beginning of the week. Once you've prepared your ingredients ahead of time, it will only take you five minutes to assemble. Enjoy!

 

Ingredients (Serves 4) 

2 sweet potatoes, cubed & roasted 

2 cups cooked brown rice or quinoa 

 2 heads broccoli, chopped and steamed or roasted 

2-3 cups cooked black beans (or 1-2 14-oz cans) 

2-3 cups cooked lentils 

1-2 cups sauerkraut (finely cut, fermented cabbage)

* Fennel seeds, black sesame seeds, and chili flakes 

Tahini Miso Sauce:  

1 tbsp. light or yellow miso* 

 ¼ cup tahini* 

Juice from ½ a lemon

3-5 tbsp. water 

Dash of cayenne pepper *

Directions: 

1. To make the tahini-miso sauce, combine in a bowl and stir until smooth and creamy, adding more water if needed or desired. 

2. Then, place the roasted sweet potatoes, broccoli, cooked rice or quinoa, lentils and beans in a bowl. Add sauerkraut if you're using it. Finish off the bowl with the tahini-miso sauce, fennel seeds, black sesame seeds and chili flakes. 

3. Dig in and enjoy this healthy, delicious treat.

 

 

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Warm millet bowl with vegetables and tahini

Ingredients

1 cup cooked whole millets (bajra or jowar)
1½ cups vegetables (carrot, broccoli, zucchini, bell peppers chopped)
1 tbsp oil
1 tbsp tahini or sesame paste
1 tsp lemon juice (optional)
Salt, pepper to taste

 

How to make it:

Assemble everything in a bowl and drizzle with tahini. Add more lemon or olive oil, if needed.

 

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One-pan cottage cheese and vegetable sauté

 Ingredients

150–200 grams paneer, cubed
1½ cups vegetables (capsicum, zucchini or broccoli chopped)
2 cloves garlic, sliced
1 tbsp olive oil

¼ tsp turmeric
½ tsp black pepper
Salt

How to make it:

Sauté garlic in olive oil, add vegetables and paneer. Season and cook until lightly golden.

 

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Warm millet bowl with vegetables and tahini

 Ingredients

1 cup cooked whole millets (bajra or jowar)
1½ cups vegetables (carrot, broccoli, zucchini, bell peppers chopped)
1 tbsp oil
1 tbsp tahini or sesame paste
1 tsp lemon juice (optional)
Salt, pepper to taste

How to make it:

Assemble everything in a bowl and drizzle with tahini. Add more lemon or olive oil, if needed.

 

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One-pan cottage cheese and vegetable sauté

 Ingredients

150–200 grams paneer, cubed
1½ cups vegetables (capsicum, zucchini or broccoli chopped)
2 cloves garlic, sliced
1 tbsp oil

¼ tsp turmeric
½ tsp black pepper
Salt to taste

How to make it:

Sauté garlic in oil, add vegetables and paneer. Season and cook until lightly golden.

 

 

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Broccoli-Cheddar Butter Beans

  

 Ingredients

1 tbsp unsalted butter

½ cup finely chopped yellow onion

3 medium cloves garlic, finely chopped (about 1 tablespoon)

12 ounces fresh broccoli florets, cut into ½-inch pieces (about 4 cups)

⅓ cup lower-sodium vegetable broth

1 (15-ounce) can no-salt-added butter beans, rinsed

¾ cup half-and-half

½ tsp pepper pdr

½ tsp dry mustard

½ tsp salt

1 cup shredded sharp Cheddar cheese, divided

8 (½-inch) slices crusty whole-wheat baguette, toasted

 Method

Melt 1 tablespoon butter in a large skillet over medium heat. Add ½ cup onion and the chopped garlic; cook, stirring occasionally, until softened, about 2 minutes. Add cut broccoli, stirring until well combined. Pour in ⅓ cup broth; cover and cook, stirring occasionally, until the broccoli is tender-crisp and bright green, 3 to 4 minutes. 

Stir in rinsed beans, ¾ cup half-and-half and ½ teaspoon each pepper, dry mustard and salt. Bring to a lively simmer over medium-high heat. Simmer, uncovered, stirring occasionally, until the beans are warmed through and the sauce has thickened slightly, about 2 minutes. Let cool for 2 minutes, then stir in ¾ cup Cheddar until melted. Sprinkle with the remaining ¼ cup Cheddar. Serve with toasted baguette slices.  

 

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Broccoli with Balsamic Mushrooms

  

Ingredients

1 pound broccoli, cut into 1-inch florets, stems peeled if desired

3 tbsp extra-virgin olive oil, divided

8 ounces shiitake/ button mushrooms, stems removed, caps sliced 1/2 inch thick (4 cups)

4 ounces baby bella mushrooms, quartered (2 cups)

¼ tsp salt

2 large cloves garlic, minced

2 tbsp balsamic vinegar

1 tbsp reduced-sodium tamari / soy sauce/ Miso paste

1 tbsp butter

¼ tsp crushed red pepper

Preparations

Cook broccoli in a pot of boiling water until just tender, 3 to 4 minutes. Drain.

Heat 2 tablespoons oil in a large skillet over medium-high heat. Add shiitakes and baby bellas, sprinkle with salt and cook, stirring often, until deeply brown in spots, 5 to 8 minutes.

Reduce heat to medium; add garlic and the remaining 1 tablespoon oil and cook, stirring, for 30 seconds. Add vinegar and tamari and cook for 30 seconds more. Remove from heat; stir in butter, then add the broccoli and crushed red pepper and gently toss to combine. 

 

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Sautéed Broccoli with Peanut Sauce

  

Ingredients

8 cups broccoli florets (2-inch pieces)

2 tbsp toasted sesame oil

1 cup sliced red bell pepper

½ cup sliced yellow onion

3 medium cloves garlic, chopped

3 tbsp smooth natural peanut butter

2 ½ tbsp reduced-sodium tamari * OR Soy sauce/ Miso paste

2 tbsp rice vinegar

1 tbsp light brown sugar

1 tsp cornstarch

1 tbsp toasted sesame seeds

 *Tamari is a Japanese sauce made from fermented soybeans. It is less salty than soy sauce, mellow, and thicker. 

 

Preparations

Bring 1 inch of water to a boil in a large pot fitted with a steamer basket. Add broccoli, cover and cook until tender-crisp, 3 to 4 minutes.

Meanwhile, heat oil in a large skillet over medium-high heat. Add bell pepper, onion and garlic; cook, stirring often, until the vegetables begin to soften, about 3 minutes. Add the steamed broccoli and cook, stirring, for 3 minutes. 

Whisk peanut butter, tamari, vinegar, sugar and cornstarch in a small bowl until smooth. Stir into the vegetables. Cook, stirring, until the sauce thickens, about 1 minute. Sprinkle with sesame seeds.

 

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Broccoli and Quinoa Casserole

  

Ingredients

 2 cups water

 1 cup quinoa

 ½ cup chopped red onion

2 tbsp extra-virgin olive oil, divided 

½ tsp salt, divided

4 cups chopped broccoli florets

 2 cups shredded fontina cheese, divided (Fontina is a cow's milk cheese) * 

 1 (15.5-ounce) can no-salt-added cannellini beans ( white kidney beans), rinsed  

1 cup whole milk

 1 cup whole-milk plain strained (Greek-style) yogurt

2 tbsp chopped fresh thyme, plus more for garnish 

3 cloves garlic, minced 

¾ tsp pepper pdr 

¼ tsp nutmeg pdr 

½ cup  breadcrumbs

* Taleggio , Gouda , Gruyere, mozzarella, Provolone  are some of the substitutes for Fontina cheese

 

Preparations

Position oven rack 5 inches from broiler; preheat oven to 350°F. Lightly coat a 9-by-13-inch broiler-safe baking dish with cooking spray.

Combine water, quinoa, onion, 1 tablespoon oil and ¼ teaspoon salt in a large saucepan; bring to a boil over medium-high heat. Reduce heat to medium-low; cover and cook, undisturbed, for 10 minutes. Add 4 cups broccoli to the mixture (do not stir); cover and continue cooking until all the water is absorbed, about 5 minutes. Remove from heat; let stand, covered, for 5 minutes.

Transfer the quinoa mixture to a large bowl. Add 1½ cups cheese, beans, milk, yogurt, thyme, minced garlic, pepper, nutmeg and the remaining ¼ teaspoon salt; gently stir until evenly combined. Spoon the mixture into the prepared baking dish. Combine ½ cup breadcrumbs, the remaining ½ cup cheese and the remaining 1 tablespoon oil in a small bowl; sprinkle over the top of the casserole. 

Bake until heated through and top is golden brown, about 15 minutes. Set oven to broil (without removing the dish). Broil until lightly browned, about 3 minutes. Remove from oven; let stand for 5 minutes. Garnish with additional thyme, if desired.

 

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Lentil & Roasted Vegetable Salad with Green Goddess Dressing

  

 Ingredients

4 cups broccoli florets (about 8 ounces)

2 cups trimmed and halved green beans (about 6 ounces)

1 tbsp extra-virgin olive oil

½ tsp salt, divided

½ tsp ground pepper, divided

2 ½ cups water

¾ cup French green lentils (see Tip)

½ cup chopped fresh herbs, such as parsley, tarragon and chives

⅓ cup mayonnaise

¼ cup buttermilk

1 tbsp lemon juice

1 ½ tsp white miso

1 small clove garlic, quartered

8 cups torn escarole or green leaf lettuce

2 cups thinly sliced kale

Preparations

Preheat oven to 400 degrees F.

Toss broccoli and green beans with oil and 1/4 teaspoon each salt and pepper on a large rimmed baking sheet. Roast, stirring once, until tender, about 20 minutes.

Meanwhile, bring water and lentils to a boil in a medium saucepan over high heat. Reduce heat to a simmer, cover and cook until tender, about 25 minutes. Rinse and drain well.

Combine herbs, mayonnaise, buttermilk, lemon juice, miso, garlic and the remaining 1/4 teaspoon each salt and pepper in a food processor or blender. Process until smooth.

Gently toss escarole (or lettuce) and kale with the roasted vegetables and lentils in a large bowl. Serve with the dressing.

Tips

To make ahead: Refrigerate cooked lentils (Step 3) and dressing (Step 4) separately for up to 3 days. Bring to room temperature before tossing with greens.

Tips: We like French green lentils instead of brown when we want lentils that hold their shape (instead of breaking down) when cooked. Look for them in natural-foods stores and some supermarkets.

 

 

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