Broccoli Power

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Most of us know that we can reduce our cancer risk by doing things like avoiding smoking and sun exposure, but did you know that one-third of all cancers are linked to diet? That's according to Emily Ho, Director of Oregon State University's Moore Family Center for Whole Grain Foods, Nutrition and Preventive Health.

Emily Ho studies the therapeutic value in non-nutritive compounds in vegetables, especially in the stinky stock compounds in broccoli, Brussels sprouts and cabbage. That's why broccoli is Emily's favorite vegetable. In fact, you might even call her a broccoli evangelist. So what does all this mean in plain English? If it stinks, it just might help prevent cancer. But you don't need to suffer through stinky vegetables to eat healthy. Try these quick and delicious recipes that are packed with powerful broccoli.

bowl

Bolivia
bowl

2 cups cooked quinoa, warmed

2 cups canned hominy, rinsed and warmed

1 head broccoli cut into florets

1 avocado

8 ounces grilled tempeh, tofu or chicken

1 cup shredded green cabbage

1/2 cup shredded red cabbage

1/2 bunch of cilantro, roughly chopped

1/2 tomato, diced

1 clove garlic, minced

1 lime, juiced

2 tablespoons canola oil

1/4 teaspoon cayenne pepper

1/2 teaspoon cumin

1 teaspoon honey

Salt and pepper to taste

 

Directions:

Preheat oven to 450 degrees F. Place the broccoli florets on a baking sheet with 1 to 2 tablespoons olive oil and a sprinkle of salt. Roast until tender. Meanwhile, assemble the slaw. In a bowl combine cabbage, tomato and cilantro. In a small bowl whisk together garlic, lime juice, oil, honey, cumin, cayenne and approximately 1 teaspoon salt and 1/2 teaspoon pepper. Toss the cabbage with dressing and let sit for 10 minutes. To assemble the bowls: In eight bowls place 1/2 cup quinoa, 1/2 cup hominy, 1/2 cup roasted broccoli, 1/4th of the avocado diced, 1/3 cup of the slaw and 1/4 cup of the protein of your choice.

BOWL TWO

Beaver Nation Broccoli Salad

½ cup nonfat or low-fat Greek yogurt, plain

¼ cup apple cider vinegar

2 tablespoons honey

¼ teaspoon salt

¼ teaspoon black pepper

4 cups broccoli florets, bite-sized

½ cup red onion, chopped

½ cup dried cranberries

1/3 cup toasted sunflower seeds, salted

1/4 cup feta cheese, crumbled

 

Directions:

In a small bowl, whisk together the yogurt, apple cider vinegar, honey, salt and pepper. Adjust salt and pepper
to taste.In a large bowl, mix the broccoli florets, red onion, dried cranberries, sunflower seeds and feta cheese.

Add the dressing and stir to combine. Cover and chill for at least 30 minutes for best flavor.

Serve immediately or make ahead up to 24 hours.

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