Broccoli Benefits

Broccoli and cauliflower are known as cruciferous vegetables of the cabbage family. They taste good together and even better with cheese sauce. They both have chemical compounds that prevent different types of cancer from developing and spreading.

Broccoli and cauliflower have chemopreventive properties which prevent, stop or reverse the development of cancer. Sulforaphane, a constituent of many edible cruciferous vegetables, including broccoli, effectively suppresses proliferation of cancer cells in culture and in vivo by causing apoptosis induction. Sulforaphane is one of several compounds that protect cells from injury found in cruciferous veggies.

These compounds work by slowing down the enzymes that activate carcinogenic substances. Another way is by speeding up enzymes that detoxify carcinogens.

They can increase the self-destruction of cancer cells and stop or slow down the growth of cells developing into cancer. Some studies show that these protective compounds may also change estrogen metabolism, potentially decreasing the risk of hormone-related cancers.

Garlic-Spiked Broccoli and Mushrooms with Rosemary

2 tsp. olive oil
2-3 garlic cloves, minced
2 cups sliced button mushrooms
4 cups chopped broccoli
1 Tbsp. chopped fresh rosemary (or 1 tsp. dried)
Salt and freshly ground pepper, to taste


In large skillet, heat oil over medium heat. Add garlic and saute 1 minute. Add mushrooms and saute 3 minutes, until mushrooms release juice. Add broccoli and rosemary and cook 3 to 5 minutes or until broccoli is crisp-tender. Season to taste with salt and pepper

Broccoli and Cheese Sauce

Boil or steam fresh or frozen broccoli to desired tenderness. Slowly heat 1 can Cheddar cheese soup. Pour heated soup over broccoli and serve. Note: If thinner sauce is desired, add a little milk or water to soup while heating.

Broccoli Soup

1 large celery rib, thinly sliced
1 medium bunch broccoli, florets only, coarsely chopped
1 medium onion, chopped
2 small parsnips, peeled and sliced
4 cups fat-free reduced sodium chicken broth, or vegetable broth
Salt and freshly ground black pepper to taste
2-3 tsp. lemon juice, optional
Chopped fresh parsley for garnish

In deep saucepan, place celery, broccoli, onion, parsnips, broth, and pepper. Cover tightly and bring to boil over medium-high heat. Reduce heat, and simmer until vegetables are very tender, about 20 minutes.

In blender, puree soup until velvet-smooth. Serve in bowls or pour into mugs. Garnish with parsley, if desired.


In large skillet, heat oil over medium heat. Add garlic and saute 1 minute. Add mushrooms and saute 3 minutes, until mushrooms release juice. Add broccoli and rosemary and cook 3 to 5 minutes or until broccoli is crisp-tender. Season to taste with salt and pepper.

Cauliflower Mashed �Potatoes�

1 medium-head cauliflower, or 1 package (about 1 lb.) frozen, about 4 cups
2 tsp. olive oil, if using garlic
1-3 large cloves garlic minced, or as desired
1/4 cup milk
2-3 Tbsp. canola oil or extra virgin olive oil, as needed
Salt and pepper, to taste

Break the cauliflower into pieces (equal in size) and place on 1 or 2 large, microwave-safe plates. (Make sure there is only one layer on each plate.) Sprinkle the cauliflower with water and cover it with 2 layers of wet paper towels. Steam it in the microwave until it is fork-tender. You may want to check to see if it�s done a few times during the cooking process. Fresh cauliflower may take 4 to 6 minutes in the microwave; frozen cauliflower may take 8 to 10 minutes. Drain it well and let the cauliflower cool slightly.

[If you decide to use the garlic heat 2 teaspoons of olive oil in a small, non-stick pan over very low heat. Add the minced garlic and gently cook it until it becomes soft (about 3 minutes.) Add the milk and heat it until it�s hot, but don�t let it come to a boil.]

If you decide not to use the garlic then just heat the milk in a small saucepan.

Pour the milk or milk/garlic mixture into a blender or food processor. Add 2 tablespoons of oil to the blender. Add the cauliflower in batches and pur�e it until smooth. (For just a bit of texture, leave a few small pieces of cauliflower in the mix.) If the pur�e is too dry or thick, put the blender on low speed and gradually add more oil in small batches until desired consistency is reached. The mixture should be fluffy. Season to taste with salt and pepper. If necessary, reheat it in a microwave to serve it piping hot.

Note: Mashed cauliflower can be treated just like regular mashed potatoes. If you have a favorite topping or flavor for your mashed potatoes, try it with this recipe. After pur�eing, you could add curry powder, cheddar cheese, Parmesan cheese, toasted nuts, fresh chives or scallions.

Creamy Cauliflower and Roasted Garlic Soup

You can prepare the roasted garlic up to 1 day before you cook this soup.

1 medium head garlic, cloves unpeeled but papery outer skin removed
1/2 tsp. plus 2 tsp. extra virgin olive oil
2 medium leeks (about 1 1/3 cups), white part only, washed and sliced
1/2 -1 tsp. dried thyme
Salt, to taste
1/4 tsp. pepper
1 lb. (about 3 1/2 cups) coarsely chopped fresh cauliflower
3 cups chicken broth
1 can (12 oz.) evaporated milk
4 Tbsp. freshly grated
Parmesan cheese


Preheat oven to 400 degrees. Cut off 1/2-inch slice from top of head of garlic. Place on sheet of foil. Drizzle 1/2 tsp. oil on top of garlic. Roast 45-55 minutes, or until cloves are soft. Let cool 5 minutes. Squeeze garlic from skin directly into small bowl. Mash with fork and set aside. In large nonstick saucepan, heat 2 tsp. oil over medium heat. Add leeks, thyme, salt and pepper. Cook, stirring, 6-8 minutes, or until leeks are translucent, but not browned. Stir in roasted garlic. Cook 30 seconds. Add cauliflower, broth and milk. Over medium-high heat, bring to gentle boil. Reduce heat to medium-low and cook 8-10 minutes, or until cauliflower is tender. Let cool 5-10 minutes.

Using blender or food processor, puree half of cauliflower and 1 cup cooking liquid until smooth. Pour into medium bowl. Repeat process with remaining cauliflower and 1 cup liquid. Stir puree back into saucepan. Reheat, if necessary. Ladle soup into bowls and sprinkle each serving with 1 Tbsp. Parmesan cheese.

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