Tuesday, July 12, 2011

Dietary Benefits of Broccoli

“99 ABC’s of Wellness” Article Credit: The original article 99 ABC’s of Wellness is by Mylene Mendoza-Dayrit, which has appeared on the Philippine Star on January 12, 1999.

Principle #11: Dietary Benefits of Broccoli

"Broccoli has indol-3-carbinol that combats cancer. Its phytochemical sulforaphane increases the level of certain cancer-fighting enzymes to defend the body against cigarette smoke, fumes, pesticides and other carcinogens." (excerpt from the original article)

Broccoli is also high in Vitamin C and dietary fiber. A single serving already gives more than 30 mg of Vitamin C and around 52 mg if you will consume half a cup. It is also a good source of lutein and beta-carotene.

High intake of Broccoli can help reduce the risk of developing aggressive prostate cancer. It is also found to be beneficial in preventing heart disease.

Broccoli is one of my favorite vegetables. I would specially love it stewed with beef. It is not only attractive on the eyes but also very delicious to the taste. 

Below is my personal recipe:  

Beef and Broccoli in Oyster Sauce


½ kilo lean beef cut into small rectangular pieces
1 medium broccoli cut into small pieces
2 medium onions sliced thinly
3 cloves garlic
2 tablespoon oyster sauce
1 teaspoon cornstarch
1 teaspoon butter
dash of salt and pepper to taste or a seasoning of your choice


Saute onion and garlic in butter.
Add the beef and water then cover.
Simmer until tender.
Then add broccoli.
Season to taste.
Dissolve cornstarch in oyster sauce and ¼ cup of water. When the vegetable is cooked, pour in the cornstarch mixture.
Stir well until the sauce thickens.
It’s cooked.
There are many easy-to-prepare recipes of this nutritious and delectable vegetable out there. It is also specially perfect for salads. You might want to try this recipe book from Amazon to get the perfect way of preparing Broccoli for your family. Enjoy it!

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