What is Broccoli good for ???

Grown all over the world and enjoyed as a versatile ingredient for various dishes, broccoli is a member of the cruciferous family, along with cauliflower, kale and cabbage. It has a light green stalk topped with dark green florets tightly clustered together, giving it the appearance of a tree.”1,2

Broccoli means “little arms” or “little shoots” in Italy, where it’s believed to originate from. Every part of this vegetable is edible — from its stem to the gray-green leaves that surround its head, which are usually removed before the broccoli is sold. You can eat it raw in a salad or in a crudités platter, puree it to make soup or serve it sautéed, grilled, steamed, roasted or stir-fried.3  

The flavor of broccoli depends on which part you’re using and how you prepare it. The florets tend to have a stronger taste than the stem, but they’re milder compared to the leaves. Cooked broccoli is also sweeter than raw.4 Additionally, the method of cooking affects the compounds found in this vegetable; One study showed that steaming is the best way to preserve broccoli’s nutrients.5

To determine if a broccoli is fresh, look for tightly closed and springy florets as well as thin stalks. Avoid those with flowering heads, yellowing florets or thick stems, as they indicate maturity. Fresh broccoli can be kept for up to five days when wrapped in a reusable or perforated bag and stored in the crisper of your fridge. Meanwhile, cooked broccoli can last for up to three days in the refrigerator.6,7

Health Benefits of Broccoli 

Broccoli is a nutritional powerhouse of vitamins, minerals and bioactive phytochemicals. One of its major chemical constituents is sulforaphane, which is found to have antioxidant, anti-inflammatory, anticancer, antimicrobial, antiaging, antidiabetic and neuroprotective properties.8

An article published in the Experimental and Clinical Sciences Journal highlights the chemoprotective property of sulforaphane against various cancers, including breast, colon, stomach and lung cancer. It may also help lower the risk for diabetes, cardiovascular disease9 and osteoporosis.10

The flavonoids kaempfrol and quercetin contribute to the anti-inflammatory, cardioprotective and anticancer actions of broccoli.11,12,13 In terms of vitamins and minerals, broccoli is an excellent source of vitamin A,14 a necessary nutrient for eye health,15and vitamin C,16 which plays a role in various biological functions in the human body, including the biosynthesis of collagen and neurotransmitters.17

Other high-amount, health-boosting nutrients present in broccoli include vitamins K and B6, folate, potassium and manganese. For more information about the nutritional value of this cruciferous vegetable, check out the nutrition facts table below:18

 Amt. Per 
% Daily 
Total Fat0.37 g 
Saturated Fat0.114 g 
Trans Fat
Cholesterol0 mg 
Sodium33 mg 
Total Carbohydrates6.64 g 
Dietary Fiber2.6 g 
Sugar1.7 g 
Protein2.82 g 
Vitamin A31 mcgVitamin C89.2 mg
Calcium47 mgIron0.73 mg

Studies Done on Broccoli

Broccoli has been widely studied for its cancer-fighting potential over the years. One 2013 study, published in the Topics in Current Chemistry, found that the sulforaphane in broccoli may help stimulate the detoxification of airborne toxins and aflatoxins, a type of poisonous toxin produced by certain kinds of mold, thereby protecting exposed individuals from associated health risks like cancer.19,20

Another study published in the Nutrition and Cancer evaluated the anticancer property of broccoli on smokers and nonsmokers. The study involved a group of 10 smokers and 10 nonsmokers, both of which were given 200 grams of broccoli or put under a controlled diet within 10 days. Results showed that DNA strand breaks “decreased significantly after the broccoli diet in smokers as well as in nonsmokers,” highlighting the importance of eating broccoli for protecting cells against DNA damage.21

Broccoli Fun Facts

The use of broccoli as a nutritional food source dates back to the Roman Empire, where it was considered very valuable. Thomas Jefferson, an American Founding Father who was also an avid gardener, began experimenting with broccoli seeds he brought home from in Italy as early as the late 1700s. However, it wasn’t until the 1920s that this vegetable became popular in the United States.23


Broccoli is not just a versatile ingredient. It’s proven to be beneficial for your health too, as it contains a wide range of bioactive compounds, vitamin and minerals, including sulforaphane, kaempfrol, quercetin, vitamin C, vitamin K and potassium, to name a few. These powerful compounds work together to help reduce your risk of health disorders, such as cancer and cardiovascular disease.24

Every part of broccoli can be eaten, from the florets to the stalk. There are many ways to enjoy this vegetable: Toss it into salads, steam and serve it with dip, puree it into soup or serve it as a side dish to complement recipes with strong flavors.25

reference: https://foodfacts.mercola.com/broccoli.html


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Vegan-Stuffed Roasted Capsicum with Spinach patties


So I have decided to go  plant based for a while to try and reduce the inflammation in my body and I feel that eating  meat at the moment may be impacted this considerably. This could be due to the ARACHIDONIC ACID

Arachidonic acid is an inflammatory omega-6 fatty acid. … Arachidonic acid is found in animal products, like poultry and eggs. The amount of arachidonic acid found in just one egg a day can  elevated arachidonic acid levels in the bloodstream, and increase inflammation  considerably – Japanese researchers learned. ( see next blog for more information)



  •  1 cup of cooked buckwheat
  • 1/8 bunch enoki mushrooms chopped
  • 1 Ripened Roma tomato chopped
  • Bunch Fresh Thai basil- any basil will do
  •  salt & Pepper to tast
  • 1/4 teaspoon Tumeric
  • 1 teaspoon dried vegetable stock / broth
  • MIX altogether
  • 4 red or Yellow capsicum – preferably with 4 bums ( bottom of cappy)- tops cut off and insides cleaned
  • Mix all together and stuff  the capsicum
  • Place in baking tray and bake until soft.


  • one bunch of chopped and little cooked silverbeet or spinach
  • Squeeze excess water out
  • Add thyme, parsley
  • Grated vegan cheese- small handful
  • Tablespoon Chia seeds that have been soaked in 1/4 cup water 10 mins prior
  • Salt and Pepper to taste
  • 1/4 cup Tapioca or GF flour
  • Mix together – looks like a batter
  • Shallow fry until golden brown with grapeseed or Extra Virgin Olive Oil


Serve with Fresh Cos lettuce  with squeeze of lemon and dash of Truffle oil.







Radishes- Are they good for you ?


5 health benefits of radishes

Radishes are not well-studied for conventional medicinal use. Most studies have been done on animals, not humans. Even so, radishes have been used as a folk remedy for centuries. They are used in Ayurveda and Traditional Chinese Medicine to treat many conditions such as fever, sore throat, bile disorders, and inflammation.

Radishes may offer these additional health benefits.

Radishes are a good source of vitamin C. Just 1/2 cup offers about 14 percent of your recommended daily allowance. Vitamin C is an antioxidant that helps battle free radicals in your body and helps prevent cell damage caused by aging, an unhealthy lifestyle, and environmental toxins. Vitamin C also plays a key role in collagen production, which supports healthy skin and blood vessels.

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Moqueca Brazilian Fish Stew


  • 1kg skinless firm white fish fillet (such as snapper), pin-boned, cut into 3cm cubes
  • 1/3 cup (80ml) lime juice
  • 1/4 cup (60ml) olive oil
  • 1 red onion, thinly sliced
  • 1 green capsicum, thinly sliced
  • 1 red capsicum, thinly sliced
  • 3 garlic cloves, finely chopped
  • 2 short red chillies, finely chopped
  • 2 cups (500ml) fish stock
  • 400g can chopped tomatoes
  • 270ml can coconut milk
  • 1 tablespoon virgin coconut oil (see note)
  • 6 large green prawns, peeled (tails intact), deveined ( optional)
  • Coriander leaves and steamed rice, to serve

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