Food, Health Coach

“Broccoli Sautée” Recipe by SHA Wellness Clinic

Stir-fried broccoli is one of the easiest (and healthiest) recipes you can make at home to boost your immune system.


Ingredients for 2 persons:

– 1 onion
– 1 broccoli
– 3 sprigs of parsley
– olive oil


1. Wash and cut the broccoli florets from the stem.

2. Peel and slice the onion into thin strips and stir-fry with a little olive oil and a pinch of salt.

3. Add the broccoli and a little salt. Sauté and cook for 5 minutes with a little water so that it does not burn.

4. Serve with chopped parsley.

Top 5 health benefits of broccoli

1. Good for heart health
A study by Nutrition Research found that consuming steamed broccoli regularly lowers the risk of cardiovascular disease by reducing the total amount of cholesterol in the body. Another study in the US also found that increasing vegetables in the diet, especially brassica vegetables like broccoli, may reduce the risk of heart disease.

2. Contains cancer protective compounds
While there are no single ‘superfoods’ that can prevent cancer, and certain risk factors for cancer are unrelated to diet, there is evidence that eating a healthy diet can reduce the risk of cancer. A key component of broccoli is a phytochemical known as sulforaphane, which is also responsible for broccoli’s slightly bitter taste. Studies have shown that sulforaphane may play a part in enhancing detoxification of airborne toxins, such as cigarette smoke, and could help reduce the risk of certain cancers. Further research has suggested that broccoli may have anti-cancer properties and could reduce the risk of prostate cancer.

Broccoli sprouts are an even more concentrated source of these cancer-fighting compounds. You can easily sprout broccoli seeds on your windowsill, just like you would cress.

3. May be good for eye health
Broccoli contains the carotenoids, lutein and zeaxanthin that, in 2003 and 2006 studies, were linked to a decreased risk of age-related eye disorders, such as cataract and macular degeneration. Broccoli also contains beta-carotene, which the body converts to vitamin A, a deficient of which is associated with night blindness.

4. May support hormonal balance
Brassica vegetables, like broccoli, contain a plant compound called indole-3-carbinol (I3C), which acts as a plant oestrogen and may help balance hormones by regulating oestrogen levels. I3C has also shown promise as a means of lessening the risk of oestrogen induced breast and reproductive cancers in both men and women, although more studies are needed in this area.

Brassicas, like broccoli, appear to influence oestrogen metabolism potentially shifting it to a more favourable composition.

5. May support the immune system
Being rich in sulphur, brassicas like broccoli may support gut health, and as a result improve your defence against infection. This is because sulphur supports the production of glutathione which is important for maintaining the integrity of the gut lining, as well as supporting its repair. As a potent antioxidant, glutathione works throughout the body protecting cells from inflammatory damage.

(source: bbcthegoodfood)


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