Cheesy Broccoli Quinoa Egg Muffins

Cheesy Broccoli Quinoa Egg Muffins
Number of Servings
12
Ingredients
  • Avocado oil spray
  • 2 cups water
  • 1 cup quinoa
  • 6 large egg whites
  • 3 large eggs
  • [q:1/2] cup nonfat cottage cheese
  • [q:1/4] cup shredded low-moisture Cheddar cheese
  • [q:1/2] tsp garlic powder
  • [q:1/2] tsp black pepper
  • [q:1/4] tsp salt
  • 1 cup raw broccoli florets
Directions
  1. Preheat the oven to 350°F. Liberally grease a muffin pan with the avocado oil spray.
  2. Heat the water in a medium saucepan over high heat and bring it to a boil. Add the quinoa, stir it into the water and reduce the heat to low. Cover the quinoa and cook it for 10 minutes, or until the water is absorbed. Set the quinoa aside to cool completely.
  3. In a large bowl, whisk together the egg whites, eggs, cottage cheese, Cheddar cheese, garlic powder, black pepper and salt. Add the broccoli florets and quinoa.
  4. Fill each muffin cavity three-quarters full, distributing the mixture evenly among the cavities.
  5. Bake the muffins for 22 to 25 minutes, until the eggs are fully cooked through.
  6. Remove the muffins from the oven and let them cool in the pan for 5 minutes. Remove the muffins from the pan and serve.
  7. Store the muffins in the refrigerator for up to 5 days.
Nutrition Info
101 calories, 7.2 grams protein, 12.8 grams carbohydrates, 1.9 grams fiber, 0.7 gram sugar, 2.1 grams fat (0.5 gram sat. fat)

Steamed Broccoli with Lime-Cumin Dressing

Steamed Broccoli with Lime-Cumin Dressing
Prep Time
25 min prep time
Number of Servings
4
Ingredients

Dressing

  • [q:1/4] cup finely chopped red onion
  • 3 Tbsp extra-virgin olive oil
  • 1 tsp grated lime zest plus 1 Tbsp juice
  • [q:1/2] tsp ground cumin
  • [q:1/8] tsp hot sauce, plus extra for serving

Broccoli

  • [q:1 1/2] lb broccoli, florets cut into 1-inch pieces, stalks peeled and sliced [q:1/4]-inch thick
Directions
  1. For the Dressing: Whisk all dressing ingredients together in a large bowl. Set aside for serving.
  2. For the Broccoli: Bring 1 inch water to boil in a large pot. Place broccoli in a collapsible steamer basket, and then transfer basket to pot. Cover and cook until broccoli is tender and bright green, about 5 minutes.
  3. Transfer broccoli to bowl with dressing and gently toss to combine. Season with salt and extra hot sauce to taste. Serve warm or at room temperature.
Nutrition Info
154 Calories, 5 g Protein, 13 g Carbohydrates, 5 g Fiber, 11 g Total fat (1 g sat), 61 mg Sodium, [nutrition:5] Vitamin C, K, [nutrition:2] Vitamin B6, Folate, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), E, Phosphorus, Potassium

Raw Broccoli Brilliance

Raw Broccoli Brilliance
Prep Time
30 minutes prep time + 30 minutes soak time for cashews
Number of Servings
serves 6 as a starter, 4 as a main
Ingredients

Dressing

  • [q:1/3] cup filtered water
  • [q:1/3] cup extra-virgin olive oil
  • [q:1/3] cup fresh lemon juice
  • 1 cup raw unsalted cashews, soaked*
  • [q:1/4] cup chopped cauliflower florets
  • [q:2 1/2] Tbsp apple cider vinegar
  • 2 Tbsp coconut sugar
  • [q:1 1/2] tsp prepared yellow mustard
  • 1 tsp natural salt
  • [q:1/4] tsp red pepper flakes

Salad

  • 6 cups finely chopped broccoli florets
  • 2 cups finely diced celery
  • 1 cup finely chopped green onion (white and green parts)
  • 1 cup sliced raw almonds
  • [q:1/2] cup shelled hemp seeds
  • [q:1/2] cup raw sunflower seeds
  • [q:1/2] cup raw pumpkin seeds
  • Natural salt
  • Freshly ground black pepper

Optional Boosters

  • 2 cups shelled raw edamame
  • [q:1/2] cup raw sprouted watermelon seeds
  • [q:1/2] cup golden raisins
Directions
  1. To make dressing: Throw all dressing ingredients into a blender and blast on high for about 1 minute, until smooth and creamy. Chill in fridge.
  2. To assemble salad: Toss broccoli, celery, green onion, almonds, hemp seeds, sunflower seeds, and pumpkin seeds, along with optional edamame, watermelon seeds, and raisin boosters.
  3. Add dressing and toss. Season to taste with salt and pepper.
Nutrition Info
715 Calories, 26 g Protein, 47 g Carbohydrates, 16 g Fiber, 51 g Total fat (6 g sat), 475 mg Sodium, [nutrition:5] Vitamin C, D, E, K, Folate, Magnesium, Phosphorus, Zinc, [nutrition:4] Vitamin B1 (thiamine), B2 (riboflavin), Iron, [nutrition:3] Vitamin B6, Potassium, [nutrition:2] Vitamin B3 (niacin), Calcium   

Broccoli Mac & Cheese

Broccoli Mac & Cheese
Prep Time
35 minutes
Number of Servings
6
Ingredients
  • 10 oz of your favorite uncooked pasta
  • 1 Tbsp oil
  • 2 garlic cloves, minced
  • 2 cups low-sodium chicken broth
  • 1 cup low-fat milk
  • [q:1 1/4] cups butternut squash pureé, fresh or frozen (thawed)
  • 3 cups chopped fresh broccoli florets
  • [q:1/2] tsp salt
  • [q:1/4] tsp black pepper
  • [q:1 1/4] cups shredded sharp Cheddar cheese
Directions
  1. Prepare pasta according to package directions. Drain and set aside.
  2. Heat oil in a large skillet over medium heat. Add garlic and sauté for about 1 minute. Add broth, milk, and squash pureé. Bring mixture to a simmer over high heat, stirring frequently.
  3. Add broccoli, reduce heat to medium, and cook for 3 to 5 minutes, until sauce has thickened and broccoli is fork tender.
  4. Add cooked pasta, salt, pepper, and cheese to skillet and stir to combine. Serve.
Nutrition Info
341 Calories, 17 g Protein, 46 g Carbohydrates, 2 g Fiber, 12 g Total fat (5 g sat), 407 mg Sodium, [nutrition:5] Vitamin C, [nutrition:5] Vitamin K, [nutrition:4] Phosphorus, [nutrition:2] Vitamin A, [nutrition:2] Vitamin B1 (thiamine), [nutrition:2] Vitamin B3 (niacin), [nutrition:2] Calcium, [nutrition:2] Magnesium, [nutrition:1] Vitamin B2 (riboflavin), [nutrition:1] Vitamin B6, [nutrition:1] Potassium, [nutrition:1] Zinc

Hoisin-Glazed Salmon

Hoisin-Glazed Salmon
with Broccoli and Rice Noodles
Prep Time
25 minutes
Number of Servings
Serves 4
Ingredients
  • 10 oz uncooked rice noodles
  • 1 small bunch broccoli, cut into bite-size pieces (approximately [q:1 1/2] cup)
  • 1 Tbsp canola oil
  • 1 lb salmon skinned,* cut into bite-size pieces
  • 2 garlic cloves, minced
  • 2 Tbsp low-sodium soy sauce
  • [q:1/2] cup hoisin sauce
  • 2 Tbsp black or white sesame seeds
Directions
  1. Prepare noodles according to package instructions. Set aside.
  2. Steam broccoli until bright-green and nearly fork-tender, about 4 minutes. Set aside.
  3. Heat oil in a nonstick skillet set over medium heat. Gently add salmon pieces. Cook salmon, undisturbed, until undersides of pieces are brown, about 3 minutes. Flip salmon pieces. Add garlic, soy sauce, and broccoli to skillet. Cook until salmon pieces are completely cooked through, approximately 3 more minutes.
  4. Gently toss salmon and broccoli mixture with cooked noodles. Drizzle with hoisin sauce, garnish with sesame seeds, and serve.
Nutrition Info
638 Calories, 31 g Protein, 75 g Carbohydrates, 4 g Fiber, 23 g Total fat (4 g sat), 973 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B12, C, Phosphorus, [nutrition:4] Vitamin B6, K, [nutrition:2] Vitamin B1 (thiamine), E, [nutrition:1] Vitamin B2 (riboflavin), Calcium, Iron, Magnesium, Potassium, Zinc 

Spicy Sprouting Broccoli

Spicy Sprouting Broccoli
Prep Time
20 minutes
Number of Servings
4 servings
Ingredients
  • [q:1 1/2] lb sprouting broccoli or kale
  • 1 tsp sesame seeds
  • [q:1/2] Tbsp olive oil
  • [q:1/2] Tbsp sesame oil
  • 5 garlic cloves, finely sliced
  • 1 thumb-sized piece of ginger, finely sliced
  • 1 red chili, deseeded and finely diced
  • 1 Tbsp white wine vinegar
  • 1 Tbsp low-sodium soy sauce
Directions
  1. Bring a large pan of salted water to a boil. Add broccoli and blanch for 3 to 4 minutes. Drain and set aside.
  2. Meanwhile, heat a small frying pan, add sesame seeds and toast over medium heat for 2 minutes until they start to pop. Set aside.
  3. In another frying pan, heat oils over medium heat. Add garlic, ginger, and chili, and fry gently for 2 minutes.
  4. Add broccoli and coat with oil mixture. Add vinegar and soy sauce and cook for a further 2 minutes.
  5. Serve with sesame seeds sprinkled over.
Nutrition Info
108 Calories, 6 g Protein, 0 mg Cholesterol, 15 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 5 g Fiber, 4 g Total fat (1 g sat), 186 mg Sodium, [nutrition:5] Vitamin C, Vitamin K, [nutrition:3] Vitamin A, Vitamin B6 (folate), [nutrition:2] Folate, [nutrition:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin E, Calcium, Magnesium, Phosphorus, Potassium

Vegetable Stir-Fry with Cashews

Vegetable Stir-Fry with Cashews
Prep Time
25 minutes
Number of Servings
Serves 4
Ingredients
  • 2 Tbsp olive oil
  • 4 cloves garlic, sliced thinly
  • [q:1 1/2] cups string beans, cut into 2-inch lengths
  • 2 c chopped broccoli florets
  • [q:1 1/4] cups thinly sliced green cabbage
  • 1 tsp green curry paste, dissolved in 1 Tbsp hot water
  • [q:1/8] cup chopped basil
  • Salt
  • [q:1/4] cup chopped unsalted cashews
Directions
  1. Heat oil in a large sauté pan or wok over medium heat.
  2. Add garlic and string beans and sauté for 4 minutes, stirring frequently to prevent garlic from burning.
  3. Add broccoli, cabbage, curry paste, and basil. Sauté for 3 to 4 minutes or until vegetables are tender.
  4. Season to taste with salt. Garnish with chopped cashews and serve.
Nutrition Info
191 Calories, 5 g Protein, 12 g Carbohydrates, 4 g Fiber, 15 g Total fat (3 g sat, 10 g mono, 2 g poly), 22 mg Sodium, [nutrition:5] Vitamin C, [nutrition:2] Copper, Manganese, [nutrition:1] Vitamin A, B3 (niacin), B6, E, Folate, Iron, Magnesium, Phosphorus, Potassium

Anti-Cancer Foods

Anti-Cancer Foods
Pam Bump
Hand holding dish of cancer fighting foods, including smoothie, tomatoes, broccoli and blueberries

It’d be great if there was one easy diet we could all eat to eliminate cancer risk. Alas, it’s not that simple. No one food can prevent cancer. It turns out that it’s a combination of what you eat that matters.

Strong evidence shows that if you consume a diet high in a wide variety of plant items (fruits, vegetables, beans, whole grains), this is what can help lower the risk for many cancers. Plant foods offer protection by providing phytochemicals (natural plant compounds); antioxidants for repairing DNA and controlling the growth and spread of cancer cells; and vitamins and minerals for producing and repairing DNA and controlling cell growth. Plant foods also contain fiber, which may lower the risk of colon cancer.

And while studies show that many vitamins, minerals, and phytochemicals exhibit anti-cancer benefits, evidence suggests that it’s the effect of the compounds working together in a person’s overall diet that gives the best cancer protection. So the more colorful your plate of food, the better. The American Institute for Cancer Research recommends filling at least two-thirds of it with fruits, vegetables, whole grains, and beans. The remaining one-third can be lean poultry or seafood.

Protein from lean meats and seafood can be an important choice in an anti-cancer eating plan because of its satiating properties, which help you feel full longer. This is noteworthy because being overweight or obese is linked to an increased risk of colon, kidney, breast, esophageal, endometrial, and pancreatic cancers. Excess fat may also trigger inflammation through the body, and this seems to encourage cancer growth, according to Karen Collins, MS, RD, CDN, nutrition advisor for the American Institute for Cancer Research.

Cancer-Fighting Foods

  • Beans

    Diets high in beans or lentils can help lower breast cancer recurrence in women.

  • Broccoli

    The phytochemical sulforaphane in this cruciferous veggie appears to slow the growth of leukemia and melanoma.

  • Brown Rice

    A great source of fiber, this whole grain may protect premenopausal women against breast cancer―especially those that are overweight. Whole grain rice fiber may also help reduce colon cancer risk.

  • Cabbage

    Extremely high in anticancer phytochemicals, one of which (indole-3-carbinol) nearly doubles the speed in which the liver can break down estrogen so it doesn’t remain in the body.

  • Dark Chocolate

    This healthy treat is rich in flavonoids, which have chemoprotective effects. The darker the chocolate, the better. It has four times the amount of antioxidants found in tea.

  • Chicken

    Organic, free-range birds are good sources of selenium and niacin, both of which have cancer-preventive qualities.

  • Leeks

    Just like garlic and onions, this vegetable is linked to a reduced risk of prostate and colon cancers.

  • Mushrooms

    Shiitake, maitake, and reishi mushrooms all appear to boost the body’s immune system, which can make it potentially more resistant to cancer.

  • Other Foods

    • Apples
    • Berries
    • Broccoli and other cruciferous veggies
    • Cherries
    • Cranberries
    • Dark green, leafy veggies
    • Flaxseed
    • Garlic
    • Grapefruit
    • Grapes
    • Green tea
    • Legumes (dry beans, peas, lentils)
    • Squash (winter)
    • Tomatoes
    • Walnuts
    • Whole grains
Sources

“AICR’s Foods That Fight Cancer,” American Institute for Cancer Research, www.aicr.org, 4/3/14

The Cancer-Fighting Kitchen by Rebecca Katz with Mat Edelson ($32.50, Celestial Arts, 2009)

“Expert Q&A: The Anti-Cancer Diet . . .” by R. Morgan Griffin, www.WebMD.com

Kicking Cancer in the Kitchen by Annette Ramke and Kendall Scott ($22, Running Press, 2012)

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Contributor
Lisa Fabian
Tags
diet / nutrition
broccoli
beans
chicken
cancer

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Introducing the Next Super Green

Introducing the Next Super Green
Pam Bump
Broccoli Leaves

In partnership with Natural Vitality

Unless you garden and grow broccoli yourself, you may not know that this popular vegetable grows amid plentiful leaves. Yup, the stuff you see in markets is just the florets, or crown, of the broccoli plant. So what happens to the leaves? Depending on the farmer, they get tossed or composted—but eaten, not so often. One company though is working to change that, and BroccoLeaf is turning the maligned broccoli leaf into a culinary superstar.

It all began when the produce company Foxy was doing a juicing demo and an employee brought in some broccoli leaves. The team tested the leaves and the result was delicious—and nutritious. They decided to bring the leaves to market under the name BroccoLeaf. The dark green leaves of the broccoli plant have all the major health benefits of broccoli; a serving delivers an adult dose of vitamin C and it’s packed with folate and calcium.

Celebrity registered dietitian Ashley Koff is very excited about Foxy bringing its BroccoLeaf product to market. “OK, so I am a broccoli addict—just the florets until now—so I may be biased. But I love the taste of the leaves. I love that it’s organic and non-GMO, and I loved learning that farmers rely on the leaves to detox [cleanse and nourish] the soil after growing lettuces. What it does in nature it does within us. I love that it is super versatile too,” she says.

Koff suggests using the leaves in juice, smoothies, sautéing them and adding them to eggs, pasta sauce or as a burger topping. “A serving contains a day’s dose of vitamin C, plant compounds called glucosinolates that aid in detoxification and cancer prevention, and a nice dose of calcium as well.”

BroccoLeaf is hitting stores this month, so get your forks ready.

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Contributor
Natural Vitality
Tags
superfoods
broccoli

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Creamy Leek and Broccoli Soup

Creamy Leek and Broccoli Soup
Prep Time
35 minutes
Number of Servings
Serves 4
Ingredients
  • 2 Tbsp olive oil
  • 3 leeks, white and light green parts, halved lengthwise and thinly sliced crosswise
  • [q:1 1/2] tsp kosher salt, divided
  • 3 cloves garlic, peeled but left whole
  • 6 cups broccoli florets and peeled, diced stalks (about [q:1 1/2] lb)
  • [q:3 1/2] cups low-sodium vegetable broth
  • Freshly ground black pepper, for serving
  • Chopped fresh chives, for serving (optional)
Directions
  1. In a large pot, heat oil over medium-low heat. Add leeks and [q:1/2] tea­spoon of the salt. Cover, and cook, stirring occasionally, for about 10 min­utes, until wilted.
  2. Stir in garlic, broccoli, and remaining 1 teaspoon of salt. Pour in broth, raise heat to medium-high, and bring to a boil. Lower heat to a simmer, partially cover, and cook for about 10 minutes, until broccoli is tender.
  3. Remove from heat and let cool slightly. Transfer soup to a blender, in batches if necessary, and puree until smooth. Gently reheat soup to serving temperature. Alternatively, puree soup directly in the pot with an immersion blender. (The soup can be prepared up to 2 days ahead, cov­ered, and refrigerated until ready to reheat.)
  4. Ladle the soup into bowls, top with some pepper and chives, and serve hot.
Nutrition Info
161 Calories, 7 g Protein, 17 g Carbohydrates, 4 g Fiber, 9 g Total fat (2 g sat, 5 g mono, 1 g poly), 372 mg Sodium, [nutrition:5] Vitamin C, [nutrition:3] Vitamin A, Folate, Manganese, [nutrition:1] Vitamin B6, E, Calcium, Iron, Magnesium, Phosphorus, Potassium
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