Broccoli, Why It's a Smart Food Choice For YOU

Broccoli, Why It's a Smart Food Choice For YOU

Stir Fry Ginger Broccoli, Carrots, Red Pepper, on Brown Basmati Rice

Broccoli is a key weapon in the dietary arsenal against serious health issues. This flowery green vegetable boosts the immune system, lowers the incidence of cataracts, supports cardiovascular health, helps with Vitamin D absorption, and contributes to bone health. Case Adams, PhD in Natural Health Sciences explains, “Researchers from Italy have recently determined that broccoli will cut inflammation within hours. And eating broccoli for just ten days will cut the body’s inflammation by more than half.”

Following are shopping tips, preparation ideas, and serving suggestions that make eating broccoli simple, delicious, economical, and nutritionally savvy.

Note: Use organic vegetables, fruits, beans, legumes, nuts, and seeds whenever possible, because organic produce tastes better, is healthier for you, and doesn't pollute the planet.

Shop for broccoli at a farmers' market, health food store, or pick it fresh from your home garden. In fact, learn why growing your own broccoli sprouts (indoors year round)  is one of the most cost-effective ways to improve one’s diet. Biggest-Nutrition-Bang-for-Your-Buck/

On your food shopping run, select fresh broccoli that has dark green, tight, dense florets, or flowers. Leaves and stalk should be firm and fresh-looking too. Flash frozen broccoli is a suitable replacement, when the fresh variety looks yellow or is wilted.

Store broccoli in the crisper compartment of your refrigerator for a few days, but don't wash until ready to use. Broccoli is inexpensive and is available throughout the year in most supermarkets.

The easiest way I've found to clean and prep broccoli is to rinse it in cold water. If broccoli seems sandy, soak in cold water and rinse until clean. Use a sharp paring knife and cut across the head, below the florets. Separate each individual flower into a bite-size piece. Don't discard the stalk and leaves; they are edible. The stalk is rich in fiber and the leaves are rich in nutrients. Cut off the tough bottom part of the stalk and the hard outer covering. Chop in small pieces, as the stalk takes longer to cook than the florets.

Broccoli should retain its bright Kelly green color, even after it is cooked. Quick cooking (steaming) is the healthiest method to use, because it retains the most nutrients. Don't steam for more than 5 minutes tops. If you accidentally overcook broccoli, it tastes strong and bitter. One way to remedy this is to sprinkle 1/8 teaspoon of salt or low sodium soy sauce to mask the bitter taste.  

To add a lively dimension to broccoli’s flavor, sprinkle on fresh cut dill, basil, oregano, browned minced garlic, or a seasoning blend that combines a medley of flavors. Add zing to this powerhouse of nutrition, by splashing on a teaspoon of lemon juice or a ½ teaspoon of mild flavored vinegar.

Uncooked broccoli is a crunchy addition to green salads, coleslaw, potato salad, and bean salad. Add raw pieces of broccoli including leaves and stalks to any vegetable salad.

Eat florets, leaves, and stalk of Broccoli

Broccoli is in the same plant family with cauliflower, cabbage, garden cress, bok choy, and Brussels sprouts. This green vegetable is a mighty source of folate, vitamin C, calcium, beta carotene, vitamin K and iron. "As little as 10 grams a day or 1/8 cup of chopped broccoli can have a significant effect on reducing your risk for developing cancer," advises Dr. Steven G. Pratt, author of SuperFoods Rx: Fourteen Foods That Will Change Your Life.

Meatless Monday Salad with Broccoli, Black Beans, Quinoa Tabbouleh, and Pumpkin Seeds

Here’s another simple, delicious recipe you'll love. It comes from Saveur Magazine.  Steamed Broccoli with Sun-dried Tomatoes and Pine Nuts.

Note: if you prefer, you can substitute cashews or walnuts. They are more economical and easier to find.

Serve broccoli often, because it makes a great addition to any meal and can be easily incorporated into a stir fry, pasta dish, soup, casserole, or stew. If it’s handled properly and not overcooked, this plant powerhouse will nourish and energize you and make you and your family sing its praises.


The quote for today follows:

 “Let food be thy medicine and medicine be thy food.”  ~Hippocrates

Please take a moment to comment below. Do you eat broccoli often and how do you like to serve it? Did you learn anything new about this superfood? I welcome hearing about your tips and vegan recipes that include broccoli. If you like what you see, please spread the word. Sharing is caring.

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Share the Love

Today and every day is a wonderful time to share my love, thoughts, and feelings about you, me, and the meaning of "share the love." I'm going to do it by using original quotations I've created and present to you. Each is a gift dear reader. I've shared a few of them in blogs posts, and others are affirmations I repeat to myself. The rest are inspiring ideas I get during meditation or when I'm out living my abundant life. If any have meaning for you, please let me know.

"Love yourself through each day, even if it is challenging. Self-compassion fills each day with promise." Nancy Andres

"I nourish my mind, body, and spirit healthfully and my thoughts, feelings, and actions heal me." Nancy Andres

"Friendships are like gardens. They give us pleasure and comfort, as long as we tend them with care. Nurture your friendships and your garden will grow." Nancy Andres

"Recovery and healing are day-at-a-time processes. I am generous with myself and others and know each of us has the option of starting over any time we need to." Nancy Andres

"I keep life simple by lovingly focusing on my own business and gently releasing others to experience their own choices." Nancy Andres

"Joy is everywhere that I see it. I live life with my eyes wide open." Nancy Andres

"Be well. Live well. Lead a colorful life!" Nancy Andres

Sending Much Love to You Every Day of the Year.

P.S. Feel free to use these quotes, but please link back to my post.

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Creative Gift Ideas Women Love

If you're anything like I am, you try your best to select the "perfect" present for each of the women on your gift giving list. Are you stuck for gift ideas for Valentine's or Mother's Day, Birthdays, Graduations, and Thinking of You Gifts? No need to fret. I'll provide several ideas to help you whiz through the shopping process. Put some thought into it, and the recipient of your gift will be delighted and so will you.

Photo Jack Moreh/Freerangestock.com

1.Consider the preferences of the person you are shopping for. Think of the colors she wears and the color scheme and style of furniture in her home. Is it modern (sleek and unadorned), traditional (classic and solid), or Mediterranean (scrolls and flourishes)? Does she like new ideas and up to the minute fashion? Perhaps she wears classic styles and color-coordinates all her outfits. Choose your gift according.

2.What are her hobbies and interests? Is she the outdoors type (sports or gardening items), stay at home home-schooling mom (on-line magazine or newspaper subscription), career woman ( streamlined pocketbook or case for a laptop or tablet), or the woman who wears many hats? Is she a woman who works out at the gym or a health club, while on her lunch break? Perhaps a thermos, gym bag, or gym attire would fit the bill. Does she stop at the market on the way from her kids' soccer practice? She may appreciate an insulated shopping bag or appointment book. 

Her lifestyle is a good clue to her taste. Accessories like a beautiful scarf, sunhat (UV protection), cross the body pocketbook, wallet, yoga mat (recycled material of course) are items that don't require you to know her size.

3. Give a customized gift, if you can. You don't have to break the bank to do that. Make her a bead jewelry necklace in her favorite colors, frame a picture of the two of you, or make a scrapbook keepsake of a favorite time you two spent together. If you don't have enough pictures of that time, cut out ones from magazines to illustrate joy, fun, dancing, music, bike riding, or other activities you enjoy doing together. Another idea that is personalized is to make a donation in her name. You'll be able to work within your budget, and help spread the holiday spirit in a very generous way.

4. A wonderful idea that I've saved for last is affordable, provides hours of entertainment and discovery, and makes an eye-catching gift. 

Colors of Joy: A Woman's Guide for Self Discovery, Balance, and Bliss is an interactive journal that's heartwarming and attractive. In fact, you don't have to wait for special occasions. Surprise that special someone by ordering it and gifting it right now.

Purchase an autographed copy from my Website by clicking right here www.nancyandreswriter.com/contact-me/, pick up a copy of Colors of Joy at a fine Book Store or Shop Where it is Sold, or order it at Amazon Books.

This post has been updated 1/31/18

The quote for today is:

• “Books make great gifts because they can unveil hidden secrets.” –Dan Brown
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• Wishing you a Happy Day Dear Readers. Sending Love and Hugs your way!  
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Hearty Vegan Black Bean Soup

Hearty Vegan Black Bean Soup

To warm you this winter, ladle out a piping hot, spicy bowl of black bean soup. It features a combo of black beans and colorful veggies that are nutrient rich, appealing, and comfort cravings for a filling, delicious meal.

Ingredients:

1 lb. dried organic black beans

10 cups cold water

1 large organic yellow onion chopped

5 cloves organic garlic grated

1 Bay leaf

1 teaspoon chili powder or more to taste

¼ cup fresh chopped cilantro and a handful of fresh chopped parsley
½ jalapeño pepper (wear gloves to seed and chop)
1 can 15 oz. chopped organic tomatoes (get ones that are packaged in a BPA free can) or use 3 fresh chopped organic tomatoes, when in season

4 organic carrots chopped

4 stalks organic celery chopped

½ cup organic cremini or baby bella mushrooms sliced

Salt and fresh ground black pepper to taste

What to do:

1. Pick over and rinse black beans to remove extraneous matter. Soak black beans for at least 6-8 hours. Spill out soaking water, and rinse well. The US Dry Bean Council provides several methods for soaking beans. See which one you like best. http://www.usdrybeans.com/recipes/beans-pre-prep/

Note: I offer you the choice of using dried black beans or canned ones. Consider this. Dried beans are more economical and taste better than canned ones, because the flavoring melds into them as the beans simmer on the stove. Here in Tucson, a 1 lb. bag of organic black beans costs approximately $ 2.99 lb. One 15 oz. can of organic beans cost $1.30. Dried beans get hydrated as they cook (expand) and equal 4 cans of black beans at a cost of approximately $5.20. Some canned products are still packed in cans that contain BPA or are highly salted.

On the plus side, canned beans are fully cooked and cut down on prep time. If you’re using canned beans, follow prep directions for onion and garlic in step 2. At step 3, pour out the liquid from the cans of beans and rinse. Add them to the veggies and 10 cups of water and continue on from there.

2. Chop onion and grate garlic. Much experimentation on my part has deemed it the best way to make garlic taste bold, yet not overpower or mask the other ingredients. 

Put onion and garlic into a large ceramic, cast iron, or heavy weight stainless steel pot or Dutch oven on the stove top. Without using any oil, brown onion and garlic for about 2 minutes on medium heat. If any sticks, use a drop or 2 of water. Cook 3 or 4 minutes more, until the onion and garlic are soft and browned. It may surprise you to learn this is an easy way to brown ingredients without oil. It gives the soup a lively flavor, rich color, and adds a delightful aroma to the soup as it cooks. Add soaked dried beans to the pot and pour in 10 cups of water. Bring to a boil and lower to a simmer. Add bay leaf, salt, chili powder, and chopped jalapeño. Cook covered on medium heat for 45 minutes or until black beans start to get soft. Watch pot every few minutes and lower temperature slightly, if you sense soup is ready to boil over. Cooking times vary depending on how fresh beans are, what soaking method you use, and the actual temperature of your stove.

3. Add chopped carrots, celery, mushrooms, and canned or fresh (chopped) tomatoes to the mix and cook for 20 minutes. Unlike some vegetables and fruits that are best eaten raw, tomatoes need to be cooked (ideally for ½ hour) to release the most phytonutrients/health benefits.

Baby Bellas Add a Hearty Dimension to the Soup 

4. Include as many optional veggies as you’d like to include now (zucchini, cabbage, butternut squash, kale, red pepper, and peas are my suggestions) to increase thickness, depth of flavor, and nutrition. Cook 10 minutes longer to release the full power of the tomatoes and heat optional veggies. Before removing pot from the stove, check beans and vegetables to see that they are soft enough to stick a fork in them, but not fall apart completely. Remove bay leaf, grind on black pepper, and sprinkle on chopped cilantro and parsley before serving.

Note: I use organic items whenever possible, because organic produce tastes better, is healthier for you, and doesn't pollute the planet.

Serve the soup in cups or bowls, accompanied by a salad and whole grain bread like I did. Another way to serve it is with cooked brown rice, corn chips, salsa, and guacamole.

Guacamole and Organic Corn Chips Go Well with Black Bean Soup

Feel good about making this hearty soup for yourself, family, or friends. A 1 cup portion of black beans is a good source of Thiamine, Magnesium, Phosphorus, Iron, and Manganese without cholesterol or fat. Black beans are an excellent source of dietary fiber and protein. One cup provides 15 grams of fiber and 15 grams of protein. Their hearty taste and high nutritional value makes them satisfying, economical and a smart food choice. My recipe is delicious and spicy, without being dangerously hot. If you’d like to turn up the heat, add one or more of these: salsa, cayenne pepper, shake of Tabasco or other hot sauce, crushed red pepper flakes, or more cilantro and garlic.

The quote for today appeared on Brainy Quotes and it follows: "Only the pure in heart can make a good soup." Ludwig van Beethoven

I'm curious to know other ways you use black beans. I welcome comments, questions, and hope you'll share your ideas or tips about this nutritious legume. Sharing is caring. 

Follow me on Google Friend Connect and you'll get notified each time I post (right now it's twice a month). Your support and encouragement is appreciated. 

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Spaghetti Squash Magic

Here's an eye-catching recipe for spaghetti squash marinara that's sure to please your senses as well as make your family, friends, or potluck crowd jump to their feet and applaud (this post has been updated 9/13/17).

Spaghetti Squash, Create Magic in a Casserole Dish

The other day I wanted to have pasta, but discovered long ago that eating semolina (a form of wheat that most pasta is made from) makes me feel bloated or sleepy or both. Some might say I have a gluten allergy, but I like to call it gluten sensitivity. I know what's good for me to eat and what isn't. I'm in tune with my body and my body is in tune with me. 

Anyway, as luck would have it, I spotted this fresh organic spaghetti squash on sale at my local Market. Yahoo. I couldn't wait to get it home.

Since there was going to be just the 2 of us (hubby and me) for dinner, I decided to cook the whole squash, string it, but transform only enough of it (2 days' worth) to make a Meatless Monday meal and Fun Tuesday meal. On the first day I served it for dinner. The following day I presented it at lunch and got rave reviews. The real reason I know it was good, was because my hubby wanted to eat it two days in a row and wanted two helpings each time.

Now on to My (Nancy A's) Recipe for Spaghetti Squash Marinara

Ingredients:

1 large spaghetti squash

sufficient water to coat the bottom of a baking pan and have the level of water come up  1/2 inch when the squash is placed inside on its side

salt, pepper, and mixed seasoning of your choice to sprinkle on the squash, after it is stringed

ingredients for my homemade marinara mushroom tomato sauce are provided at this link. best recipe for homemade marinara sauce

nutritional yeast to sprinkle on after it's all ready (I buy a brand fortified with B-12) and use it for its good taste and nutritional value

What to do:

1. Preheat oven to 400 degrees Fahrenheit. Wash the outside of the squash under cool water (use a vegetable brush to scrub dirt off). Put squash in a baking pan on its side. Pour in enough water to come up 1/2 inches so squash doesn't burn while it roasts.

2.Pierce the squash in a few places with a fork, so it releases any trapped air. This avoids having it explode, while it cooks in the oven. I cook all squash uncut, because I find it's hard to cut it in half or remove peel. No need to peel it. You can string it without removing peel.

3. Roast the squash whole, anywhere from 30 minutes to an hour, depending on how large it is. You'll know the squash is ready, when its skin starts to turn light brown and the fork you use to pierce it goes in easily. If you cut it open and it's hard to string it, don't hesitate to cook it for a few more minutes.

4. Slice the squash lengthwise like the photo below indicates. Remove pulp and seeds by scooping them out with a spoon or knife. 

5. Take a fork and string the cooked spaghetti squash like I did in the photo below. 

6. When half the squash was prepared, I put the strings of spaghetti squash into a casserole dish and mixed in the marinara sauce. I made my own marinara sauce and let it simmer on the stove top while the squash cooked in the oven (use ingredients mentioned in the link above). After both parts of this recipe were cooked properly, I combined them and reheated it. I served each portion with a little bit of nutritional yeast sprinkled on top. Here's what it looks like both as a lunch and dinner main dish idea.

I portioned out the remaining squash into freezer containers (without sauce) and put the containers into the freezer. 

Cooked and Stringed Spaghetti Squash in Casserole Dishes

Next time I want to serve it, I'll defrost and heat as much as I need. It can be used as a quick fix veggie or added to soup for its nutritional benefits and texture. Another way to mix it up is to incorporate the spaghetti squash into a simple sauté, one made from a clove of minced garlic, a teaspoon of organic olive oil, and fresh chopped basil or other fresh herbs like oregano, tarragon, or cilantro. Perhaps you'd rather top the spaghetti squash with Arrabiata (spicy) Sauce or Primavera (loaded with fresh veggies like carrots, red pepper, peas, string beans, onions) Sauce. Use any extra tomato mushroom marinara sauce on string beans, in soup, veggie chili, or any time you want good taste and added antioxidants.

Squash is so versatile and economical. You'll probably be surprised at how many ways you can fix it. Cooked and stringed spaghetti squash keeps well for a few weeks or even months in the freezer. Once defrosted, it tastes yummy, prepared as I mentioned above.

Plain cooked spaghetti squash contains only 42 calories per cup. That's much fewer calories than regular pasta (220 calories per cup). It's low in saturated fat, very low in cholesterol and a good source of Niacin, Vitamin B-6, Pantothenic Acid (B-5), Potassium and Manganese, and a great source of Dietary Fiber and Vitamin C.

Have you ever made spaghetti squash? If not, are you inspired? If you've cooked spaghetti squash before, how did you prepare it? Please share your comments, questions, and get social with me. I'd love to hear from you.

The quote for today is:

"One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating.  (Luciano Pavarotti and William Wright, Pavarotti, My Own Story)" Quote listed at 
She Cooks He Cleans

Before I go I'd like to wish you all a Joyous Holiday Season and 

Many Blessings in the New Year! 

Now and throughout 2016 reach out to others. Your kindness

will light up the world.

Check out my Facebook Page to Get More Tips for Good Eating and Wellness Here .

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