Image provided by: University of Oregon Libraries; Eugene, OR
About The skanner. (Portland, Or.) 1975-2014 | View Entire Issue (Aug. 7, 2013)
Food Veggies That Fight Cancer T he four-petal flowers from these veggies resemble a cross or "crucifer," hence the name. Broccoli is prob- ably the best known cruciferous vegetable. Like Brussels sprouts, rapini, cabbage (green), cauliflower and turnips (white), it forms a "head." Others - known as the "headless crucifers" - include dark green leafy vegetables like kale and collard greens. What's in Cruciferous Vegetables? They are foods that fight cancer, being good sources of vitamin C and Manganese, vitamin K and Glucosinolates. Broccoli, Brussels sprouts, cauliflower and rapini also have folate, a B vitamin, and carotenoids such as beta- carotene. Broccoli also contains potassium. Red cabbage supplies anthocyanins. Three Cs Salad Makes 6 servings. 1 small cauliflower, cut into florets 1 cup finely shredded red cabbage 2 medium carrots, grated 1 small red onion, finely chopped 1/4 cup chopped walnuts 2 Tbsp. chopped fresh parsley 1 Tbsp. white vinegar 1 tsp. Dijon mustard 1 Tbsp. extra virgin olive oil 1 Tbsp. low-fat mayonnaise Toss together cauliflower with cabbage, carrots, onion, walnuts and parsley. Whisk together vinegar, mustard. Add oil and mayo and whisk. Drizzle over salad and mix well. Per Serving: 90 calories, 6 g total fat (1 g saturated fat), 7 g carbohydrates, 2 g protein, 2 g dietary fiber, 70 mg sodi- um. Broccoli Sauté Makes 10 servings, 1/2 cup each. 1-2 heads of broccoli crowns (about 1lb.) 1 Tbsp. extra-virgin olive oil 2 cloves garlic, finely minced 1 tsp. red pepper flakes Salt and freshly ground black pepper, to taste Separate the broccoli florets from the stalk. In a shallow bowl filled with 2 Tbsp. of water, steam the broccoli, cov- ered, for 1-minute. The broccoli should be bright green, but still crisp. Drain the broccoli and set aside. Meanwhile, heat the oil in a medium-size sauté pan over medium heat. Add the garlic and cook for 1 minute, stirring frequently. Add the red pepper flakes and cook for 30 sec- onds more. Add the steamed broccoli, stirring well to coat the florets. Cook for 2 minutes. Season to taste with salt and pepper Per serving: 25 calories, 1.5 g total fat (0 g saturated fat), 3 g carbohydrate, 1 g protein, 1 g dietary fiber, 40 mg sodium. __________________ All these recipes are from the American Institute for Cancer Research www.aicr.org/foods-that- fight-cancer/ August 7, 2013 The Portland Skanner Page 9
