Food
Nutrition Boost
I
f you’re looking for delicious ways to bring more nutri-
tion to the family table broccoli is on most top 10 lists
of superfoods, and packs a lot of nutrients in each bite.
Easily incorporated into a variety of dishes, broccoli pro-
vides more phytonutrient glucoraphanin, which naturally
strengthens your antioxidant enzyme levels to help main-
tain the antioxidant activity of vitamins A, C and E in your
body. These vitamins protect your body from potentially
damaging free radicals and environmental stresses.”
Relative percentage of glucoraphanin per serving of cru-
ciferous vegetables: Cauliflower 1%* Kale 1%* Brussels
Sprouts 13%* Cabbage 24%* Broccoli 100%*
*Journal of the Science of Food and Agriculture 85:681
(2005) — relationship of the climate and genotype to sea-
sonal variation in the glucosinolate-myrosinasa system.
Broccoli Stir-Fry
Serves: 4
1
teaspoon vegetable oil
2
shallots, peeled and thinly sliced
4
garlic cloves, peeled and thinly sliced
1
cup assorted Asian mushrooms
1/2
head Napa cabbage, shredded
1 1/2 cups of broccoli florets
1 1/2 cups snow peas
1
red bell pepper, chopped
Sea salt and fresh ground pepper to taste
Sprouts for garnish
Heat large sauté pan with oil over medium high heat.
Cook shallots until translucent, about 2 minutes, add gar-
lic. Cook for 1 minute.
Add mushrooms and cook until liquid dissolves, about 5
minutes.
Add cabbage, broccoli, snow peas and bell pepper; cook
for 3 minutes. Top with sprouts. Serve immediately.
Broccoli - Fusilli - Red Pepper
Serves: 6 to 8
1 1/2 cups of broccoli florets
3
teaspoons salt, divided
1/2
pound fusilli pasta
4
tablespoons extra virgin olive oil
1
red bell pepper, seeded and sliced into long strips
1/2
teaspoon garlic powder
1
lemon zest
1/8
teaspoon red pepper flakes
1/2
teaspoon freshly ground black pepper
2 1/2 tablespoons freshly squeezed lemon juice
Freshly grated Parmesan (optional)
Cook broccoli for 3 minutes in a large pot of boiling water
with 1 teaspoon salt. Remove from water with slotted
spoon. Place in large bowl and set aside.
In same water, cook pasta according to package direc-
tions, about 10 minutes. Drain well and add to broccoli.
While pasta is cooking, in small sauté pan, heat oil and
cook sliced red pepper, garlic and lemon zest over medium-
low heat for 3 minutes.
Off heat, add 2 teaspoons salt, red pepper flakes, pepper
and lemon juice. Mix and pour this over broccoli and pasta.
Toss well.
Season to taste, sprinkle with cheese (if using), and serve.
See ANTIOXIDANTS on page 10
Page 8 The Portland Skanner
November 14, 2012