> Food and Nutrition > Recipes

Little Green Giant
by author Mairlyn Smith, PHEc

Mom was right: eating your vegetables is good for your health.

Not only do they help you grow but according to the American Cancer Society, eating cruciferous vegetables such as broccoli may reduce your chances of developing cancer by putting up a blockade against the enzymes involved in the initial stages of cancer. They also help in detoxifying cancer-producing compounds before they can wreak havoc on your body’s cells.

If that isn’t reason enough to eat your fill of this potent little green giant, consider the fact that the antioxidants in broccoli cause cancer cells to self-destruct and have been linked to lowering your chances of developing lung, colon, stomach, prostate, ovarian, and breast cancers.

Health Canada’s new Food Guide upped the ante and is now recommending Canadians eat at least one serving of dark green vegetables every day. If the Canadian government and our moms agree that we should eat our veggies, I think we should do as we’re told.

Spicy Broccoli Soup

The heat comes from a combination of curry powder, cracked black pepper, and cayenne.

2 Tbsp (30 mL) cold-pressed extra-virgin olive oil
2 organic onions, diced
1 Tbsp (15 mL) curry powder
3 cups (750 mL) low-sodium organic vegetable broth
4 cloves organic garlic
6 cups (1.5 L) chopped organic broccoli
3/4 cup (180 mL) fat-free evaporated milk
1/4 tsp (1 mL) cracked black pepper, not ground
Pinch of cayenne pepper, or to taste

In medium-sized pot over mediumheat add oil and onion. Sauté until golden brown, approximately 4 to 5 minutes. Add curry powder and sauté for 30 seconds.

Add vegetable broth and stir well.Add garlic and broccoli. Bring to a gentle boil.
Reduce to simmer, cover, and continue simmering until vegetables are soft, about 15 to 20 minutes.

Purée soup until smooth, using a handheld immersion blender, free-standing blender, or a food processor. Reheat, if necessary, and add milk. Season with both peppers. Serve immediately.

Makes 6 - 1 cup (250 mL) servings.

Nutrition information: Each 1 cup(250 mL) serving contains:114 calories; 5 g protein; 5.2 g total fat (0.8 g sat fat, 0 g trans fat);14 g carbohydrates; 3.4 g fibre;125 mg sodium

Broccoli and Brussels Sprout Slaw

This is a great snack for after school or work; it’s low in calories, high in flavour, plus it’s a wonderful way to eat broccoli and its cruciferous buddy Brussels sprouts more often.

1 medium bunch organic broccoli
1 cup (250 mL) Brussels sprouts
1/2 medium organic red onion
1 organic red pepper
1 organic orange pepper
2 medium organic carrots
1/2 cup (125 mL) apple cider vinegar
2 Tbsp (30 mL) cold pressed extra- virgin olive oil
1 tsp (5 mL) grainy Dijon mustard
1 tsp (5 mL) honey

To make your life easier, you really need to make this with a food processor. If you don’t own one, either thinly slice or grate the veggies, ask for a food processor as a gift, or run out and buy one today. It’s one of my favourite toys in the kitchen.

Let’s assume you own a food processor: using the thinnest slicing attachment, slice broccoli, Brussels sprouts, red onion, and peppers. Place sliced veggies into large bowl.

Change to the grater attachment and grate carrots. Add to the other veggies.

Whisk together apple cider vinegar, oil, Dijon, and honey. Pour over veggies and toss well.

Store covered in fridge for up to 4 days.

Makes 8 - 1 cup (250 mL) servings.

Nutrition information: Each 1 cup (250 mL) serving contains: 71 calories; 2 g protein; 3.6 g total fat (0.5 g sat fat, 0 g trans fat); 9 g carbohydrates; 2.8 g fibre; 33 mg sodium

Mairlyn Smith, PHEc, co-author of Ultimate Foods for Ultimate Health…and don’t forget the chocolate! (Whitecap, 2007), is still praying for the first signs of spring in Toronto. mairlynsmith.com

Source: alive #306, April 2008