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