Broccoli and Brussels sprouts are cancer fighting foods

Broccoli

Broccoli is an excellent source of the vitamins A, C, K, and folic acid; beta-carotene; and fiber. It's a good source of the minerals calcium, potassium, phosphorus, and magnesium, as well as vitamins B6 and E, and it provides some selenium as well. Broccoli also provides a substantial amount of lutein, which can help preserve vision and has benefits for circulatory health. The tight-packed florets of broccoli are extra-rich in nutrition.

Although the cancer-fighting chemicals in broccoli are diminished by cooking (especially boiling), cooking increases the bioavailability of vitamin C and iron in this vegetable. Be sure to enjoy it both ways. The next time you sit down to eat, think about choosing broccoli as your SuperFood side dish!

Broccoli is a vegetable so hardy that even before refrigerated trucking it was shipped cross-country, packed in ice. Although it was traditionally a late-harvest vegetable, it is now available year-round. The best broccoli is a rich, dark green, with a blue or even purplish cast to the florets. The florets should be tightly closed buds. If they are turning yellow or appear to be opening into flowers, the broccoli is past its prime. Any leaves should be dark and green, and the stalks should be relatively thin.

Fresh broccoli does not keep well, so store it in the refrigerator for no more than three days before using. This vegetable needs room to breathe, so don't seal it up in plastic - use a perforated plastic bag. Cooked broccoli lasts a day or two in the refrigerator, but it quickly gets mushy.

Many people dislike the stems of broccoli, but if you peel them, they are tender and delicious, and they complement the florets beautifully. Don't peel the stems until you're ready to cook them, because peeled stems will dry out in the refrigerator.

Frozen broccoli is also available, or you can freeze your own. To freeze broccoli, wash it, peel the stems, and cut it into pieces. Steam briefly, blanch in cold water, let it drain, and seal it in plastic zipper bags. With a package or two in your freezer, you can easily add it as a last-minute enhancement to soups and casseroles.

Brussels Sprouts

Brussels sprouts are the mid-range members of the cruciferous vegetable line and are an excellent source of vitamins A and C, beta-carotene, and fiber. Brussels sprouts have the potential to be especially good for supporting the health of your colon. As well as being high in fiber, Brussels sprouts are an especially rich source of sinigrin, which has been shown to prevent the formation of cancer cells.

Individual Brussels sprouts have a diameter of one to two inches. Brussels sprouts should be firm, deep green, and compact, showing no wilting or yellowing and no soft places. Try to get sprouts of uniform size so that they will cook evenly. It can be especially fun to bring home a stalk of sprouts from the farmer's market, though you'll have to remove them for cooking. A stalk is two to three feet tall and covered with tiny cabbage heads like a vegetable croquembouche!

Perhaps because of their high sinigrin content, Brussels sprouts seem to be especially vulnerable to developing an overly strong, unpleasant taste and smell. Keep them refrigerated, but don't attempt to keep them for very long. Use Brussels sprouts within two or three days, and be especially careful not to overcook these delicate bundles of leaves.

If you want to serve them raw, try them sliced in half with a savory dip. Try braising Brussels sprouts in a vegetable broth infused with your favorite herbs and spices. Because they're small and compact, cooked Brussels sprouts make a great snack food that can simply be eaten as is or seasoned with salt and pepper.

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