10 "Superfoods" to Eat Daily for Optimal Health - Part 7

Broccoli is the Antioxidant King

Broccoli, a cruciferous carbohydrate is one of the most powerful antioxidants in our dietary toolbox. Broccoli protects our body against cancer and ranks at the top of the superfood list.

Broccoli offers high nutritional value with low caloric cost. It is the most nutrient-dense of the vegetable superfoods. Research has labeled broccoli the king of cancer prevention. Research has shown sulfur compounds in broccoli signal our genes to boost production of detoxifying enzymes. These enzymes potentially attack cancer-causing compounds.

In addition, broccoli also boosts the immune system, supports cardiovascular health, builds bones, and fights birth defects.

Colorful Potato Salad

I love potato salad - my own, not the restaurant or store bought type.  When I make my potato salad I cut the potatoes up into pieces that are from 1/4" x 3/4" to 1" x 3/4" in size.  When I cook my potatoes I always check the largest pieces for doneness.  Why do I do this?  I like a combination of potato salad and mashed potatoes and the smaller pieces will cream up giving me the perfect consistency.  I also mix all of my ingredients while the potatoes are still warm to assure that creamy texture with my potato chunks.

Now and then I like to experiment with my potato salad by adding other ingredients.  I've added chicken, which is delicious.  I plan to try tuna, which I think will also be delicious.  I've added olives now and then (black and green).  I've added radish and carrot chunks for added texture.  Today I added shredded carrots and then decided to cut off the very tops of some of my fresh broccoli.  This did 3 things to my potato salad.  #1 it added another texture.  #2 it added flavor.  #3 it added color.  And it too is delicious!  Try it some time and see what you think.  I believe you'll enjoy it too.

As I always say Think With Your Taste Buds!

Leek, Broccoli, Potato Soup

This dish turned out to be one that I could eat every couple of days.  It has leeks, broccoli and potatoes.  It doesn't get any better.   It is so good and so easy to make.  Find the full recipe at Martha's Recipe Cabinet.

Buying Broccoli

Broccoli is a member of the cabbage family, and a close relative of cauliflower.  It is available throughout the year but because it grows better in cool weather it’s least abundant in July and August.  California is the heaviest producer but Texas, New Jersey, Oregon, Florida, and Pennsylvania produce large amounts of broccoli.  When buying look for a firm, compact cluster of small flower buds, with none opened enough to show the bright yellow flower.  Bud clusters should be dark green or sage green, or even green with a decidedly purplish cast.  Stems should not be too thick or tough.  Avoid broccoli with spread bud clusters, enlarged or open buds, yellowish green color or wilted condition.  These are signs of over maturity and over-long display.  Also avoid broccoli with soft, slippery, water soaked spots on the bud clusters.  These are signs of decay.

Beef & Broccoli Stir Fry

Another delicious dish has just made it to the manuscript file for Think With Your Taste Buds - Beef.  As with all of my Taste Bud recipes, I had a recipe for Beef & Broccoli that I wanted to play with.  There were several ingredients that I didn't have on hand so I decided to Think With My Taste Buds and find substitutes.  Boy did I make some good changes.  This is one of the best Beef & Broccoli dishes I've ever made.  It's another one to put on your 'to try' list when Think With Your Taste Buds - Beef comes out this winter. 

Broccoli Slaw

Broccoli
Carrot
Onion
Mayo
Sugar
Vinegar

In a food processor chop finely broccoli, carrot and onion.  Add mayo and equal parts of sugar and vinegar to taste.  I used 1 large broccoli head/crown, no stalk, 1 large carrot and 1/2 med. onion.  The mayo, sugar and vinegar are added to suite your own taste.  I ended up with enough slaw for 4.  This has to be one of the best slaws I've had in a long time.  I came up with this while wanting slaw to go with my fish but found I was out of cabbage and it was a real hit.  It's also good on hot dogs.

Ramen Beef and Broccoli

Another new recipe has been added to Think With Your Taste Buds - Beef.  Its the perfect budget meal that tastes expensive.  Watch for it in the near future.  In the meantime check out Think With Your Taste Buds - Desserts. 

Bacon Broccoli Quiche

The idea for this dish came from a recipe for Garden Frittata.   The Frittata has on crust and I wanted a crust.  It had no meat so I added bacon.  It called for a couple of ingredients that I decided not to add so to compensate for the changes I increased a couple of the ingredients.  This is so simple to make and is perfect for breakfast, brunch, lunch, and even dinner.  Add a salad and roll and you have dinner.

Changes and short cuts - you can use precooked bacon to save time.  You can change the meat to ham instead of bacon or change the cheese.  You can even use asparagus instead of broccoli.

See the full recipe by going to Martha's Recipe Cabinet