Broccoli

Broccoli is a cool-weather crop that doesn’t do so well in hot summer weather.  Broccoli is high in vitamins C, K, and A, as well as dietary fiber; it also contains multiple nutrients with potent anti-cancer properties, such as diindolylmethane and small amounts of selenium. A single serving provides more than 30 mg of Vitamin C and a half-cup provides 52 mg of Vitamin C.  The 3,3'-Diindolylmethane found in broccoli is a potent modulator of the innate immune response system with anti-viral, anti-bacterial and anti-cancer activity. Broccoli also contains the compound glucoraphanin, which can be processed into an anticancer compound sulforaphane, though the benefits of broccoli are greatly reduced if the vegetable is boiled more than ten minutes.  A high intake of broccoli has been found to reduce the risk of aggressive prostate cancer.  Broccoli leaf is also edible and contains far more beta-carotene than the florets.

Sautéed Broccoli Leaves

5 broccoli leaves

2-3 cloves garlic

1/2 yellow onion, sliced

3-4 T olive oil

pasta

Prepare pasta according to directions on package.  Wash broccoli leaves and pat dry with paper towel.  Remove stems from leaves and slice into strips.  Sautee leaves with garlic and onions in olive oil.  Toss with your choice of pasta and salt as desired.

Broccoli leaves can also be used in place of grape leaves in Greek dolmas

Broccoli with Garlic butter and cashews

INGREDIENTS 

• 1 1/2 pounds fresh broccoli, cut into bite size pieces

• 1/3 cup butter

• 1 tablespoon brown sugar

• 3 tablespoons soy sauce

• 2 teaspoons white vinegar

• 1/4 teaspoon ground black pepper

• 2 cloves garlic, minced

• 1/3 cup chopped salted cashews

DIRECTIONS

1. Place the broccoli into a large pot with about 1 inch of water in the bottom. Bring to a boil, and cook for 7 minutes, or until tender but still crisp. Drain, and arrange broccoli on a serving platter. 

2. While the broccoli is cooking, melt the butter in a small skillet over medium heat. Mix in the brown sugar, soy sauce, vinegar, pepper and garlic. Bring to a boil, then remove from the heat. Mix in the cashews and pour the sauce over the broccoli. Serve immediately.