A Real Superfood Or Just An Average Vegetable
Broccoli, kale and other cruciferous vegetables can be real superfoods or just like an average vegetable. It all depends on how you use them. Some people may already be using them on a daily basis as they should, but may be missing out on a highly beneficial component called Sulforaphane.
Sulforaphane is present in cruciferous vegetables but in an inactive form. It needs to interact with an enzyme already in the vegetable to become activated. However, cooking inactivates the enzyme and the consequently the sulforaphane also remains inactive. But if the broccoli or kale etc are chopped or blended first and then allowed to sit for 40 minutes before cooking, the enzyme does it job and the sulforaphane becomes activated. And though you may not realize it yet, you really want your sulforaphane activated!
In his book “How Not to Die” Michael Greger, M. D. Discusses some of the benefits of sulforaphane which have been tested in various studies and he lists these for those interested in checking out the original papers.
The benefits of sulforaphane include potentially preventing DNA damage and metastatic cancer spread, activating defences against pathogens and pollutants, helping prevent lymphoma, boosting your liver detox enzymes, targeting breast cancer stem cells, and reducing the risk of prostate cancer progression. Beyond being a promising anticancer agent, sulforaphane may also help protect your brain and eyesight, reduce nasal allergy inflammation, manage type II diabetes, and was recently found to successfully help treat autism.
So with just a small change in preparation, you can get a whole lot more bang for your buck from cruciferous vegetables. (Arugula, bok choy, broccoli, brussel sprouts, cabbage, cauliflower, collard greens, horseradish, kale, mustard greens, radishes, turnip greens and watercress.)
I regularly make a soup using kale and broccoli. They used to go straight into the pot with the result that little or no activated sulforaphane was produced.
However, after reading up on this subject, I now chop up the broccoli and kale first thing and set them aside while everything else is chopped up (like carrots, celery, asparagus, green beans, mushrooms, etc) and last into the pot is the kale and broccoli. I also use tsp of iodized sea salt, 1 teaspoon powdered ginger and 1 tsp of turmeric.
Black beans (highest antioxidants in the bean family) are cooked separately and added once the soup cools along with some cooked red or black rice which have superior nutritional profiles compared to white or brown.
The soup can then be placed into storage containers and put into the freezer. They make a quick and easy meal anytime – just warm them up. I also take them to work and put into a slow cooker on low and the soup is ready to go for lunch.
This soup is vegan, gluten free, alkaline and has lot of good nutrients to promote greater overall health and well being. You might want to try some today.
Posted on: 18th March, 2016