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Do you like Broccoli Sprouts

Posted by on Jun. 24, 2014 at 3:27 PM
  • 37 Replies

The Best Detox-y Broccoli Dishes

Photo credit: Eising Studio/StockFood

It seems each day brings another scientific study telling you to eat this, not that—and the reverse three days later—but a new study published in the journal “Cancer Prevention Research” has officially caught our attention.

Researchers found that subjects who each day slurped down a drink made with broccoli sprouts—two to three-day-old broccoli seedlings—were more likely than the placebo group to, ahem, filter out high levels of the harmful chemicals benzene and acrolein. (Benzene is associated with pollution, and both benzene and acrolein can be found in cigarette smoke.)

But these weren’t run-of-the-mill subjects. The clinical trial examined about 300 Chinese adults who lived in a rural farming community in Jiangsu Province, which has very high levels of pollution.

"Air pollution is a complex and pervasive public health problem," said Johns Hopkins University professor John Groopman, one of the study’s co-authors, according to a press release. “[We] need to translate our basic science into strategies to protect individuals from these exposures. This study supports the development of food-based strategies as part of this overall prevention effort.”

The researchers still have lingering questions—what’s the recommended dose of broccoli sprouts? How frequently should subjects drink it? Is the drink’s effectiveness long-lasting?—but the current findings are encouraging.

Keep in mind that broccoli sprouts have a greater concentration of the active ingredient—glucoraphanin, which when chewed or swallowed conjures a compound called sulforaphane that actives pollutant-fighting enzymes—than mature broccoli (the stuff you’re used to seeing at the grocery store) contains. When mature broccoli is cooked, the amount of glucoraphanin goes down even further.

by on Jun. 24, 2014 at 3:27 PM
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Replies (1-10):
conweis
by Platinum Member on Jun. 24, 2014 at 3:27 PM

But that doesn’t mean you should chuck your steamed broccoli out the window.

"Any amount of broccoli that you eat is probably a good thing," another co-author, Johns Hopkins senior scientist Patricia A. Egner told us. "We just don’t know what that threshold level is… it’s too early to say that a tiny bit won’t work just as well."

Our advice: Get your hands on some broccoli sprouts (they’re available online here and here) and plunk them atop a hearty salad. Or pick up some florets of the mature stuff at your local grocery store. At the very least you’ll be getting your daily dose of Vitamin C, but it’s possible you’ll get a whole lot more.

Here are a few recipes to get you started:

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conweis
by Platinum Member on Jun. 24, 2014 at 3:29 PM
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  • ingredients
  • 2 pounds broccoli, trimmed and cut into florets
  • 1/4 cup olive oil
  • 2 fat cloves garlic, peeled and smashed
  • Salt and freshly ground pepper
  • 4 cups homemade or low sodium chicken stock
  • 3/4 cups grated Parmesan
  • 1 lemon
  • Crusty bread for serving

directions

  1. 1Bring a large, heavy pot of water to a boil. Add the broccoli and boil for five minutes. Drain the broccoli well and set aside.
  2. 2Add the olive oil and garlic to the pot over medium heat. After a minute or two, when the garlic starts to soften and turn golden, add the broccoli, season with salt and pepper, and stir well.
  3. 3Cover the pot, turn the heat down as low as it will go, and cook for about an hour, stirring occasionally, until the broccoli is soft enough that it yields when you press it with the back of a wooden spoon (it may brown a little during this process -- this is a good thing).
  4. 4Add the chicken stock and bring to a boil over medium-high heat. Simmer the soup for 5 minutes.
  5. 5Carefully puree half the soup in a blender or food processor, using a kitchen towel to hold the lid on tight. Stir the puree back into the pot. Stir in the Parmesan and lemon juice to taste. Taste and adjust the seasoning. Serve hot with plenty of crusty bread.
conweis
by Platinum Member on Jun. 24, 2014 at 3:31 PM
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ingredients

  • 2 tablespoons red-wine vinegar
  • 1/4 cup low-fat plain yogurt
  • 1 teaspoon chopped fresh rosemary
  • 1 can cannellini beans (15.5 ounces), drained and rinsed
  • 1 to 2 scallions (1/4 cup), thinly sliced
  • 2 ribs celery (1/2 cup), thinly sliced
  • 1/2 head broccoli (1 cup), cut into small florets
  • 1 seedless orange, peeled and cut into bite-size pieces
  • Coarse salt and ground pepper

directions

  1. 1In a medium bowl, combine vinegar, yogurt, and rosemary. Add beans, scallions, celery, broccoli, and orange. Season with salt and pepper.
  2. 2Divide into two airtight containers, and refrigerate until ready to serve.
conweis
by Platinum Member on Jun. 24, 2014 at 3:32 PM

Crustless Broccoli-Cheddar Quiches

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Breakfast (or brunch or a light dinner) for one? In these individual quiches, broccoli gives the creamy cheddar and egg a nice crunch; eliminating the crust cuts down on baking time.
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ingredients

  • Butter, for ramekins
  • Coarse salt
  • 1 package (10 ounces) frozen broccoli florets
  • 6 large eggs
  • 1/2 cup half-and-half
  • Ground pepper
  • 1/8 teaspoon ground nutmeg
  • 3/4 cup shredded cheddar cheese (3 ounces)
  • Crusty bread and mixed salad (optional)

directions

  1. 1Preheat oven to 350 degrees. Butter four 8-ounce ramekins (or a 9-inch pie dish); set aside. Bring a medium pot of salted water to a boil. Add broccoli; cook 1 minute. Drain well; transfer to a cutting board, and blot dry with paper towels. Chop coarsely.
  2. 2In a large bowl, whisk together eggs, half-and-half, 1/2 teaspoon salt, 1/4 teaspoon pepper, and nutmeg. Stir in broccoli and cheese.
  3. 3Place ramekins on a rimmed baking sheet. Ladle broccoli mixture into ramekins, dividing evenly. Bake until golden brown, 35 to 40 minutes. Serve with crusty bread and a mixed-green salad, if desired.
conweis
by Platinum Member on Jun. 24, 2014 at 3:33 PM

Broccoli-Pecorino Tart

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ingredients

  • All-purpose flour, for work surface
  • 1 sheet puff pastry, thawed
  • 1 bunch broccoli, cut into small florets, stalks peeled and thinly sliced
  • 2 tablespoons olive oil
  • 2 cloves garlic, thinly sliced
  • 1/2 teaspoon red-pepper flakes
  • Salt and pepper
  • 1/2 cup shaved Pecorino Romano (2 ounces)

directions

  1. 1Preheat oven to 400 degrees. On a lightly floured work surface, roll out puff pastry to a 12-inch square; transfer to a parchment-lined baking sheet. With a paring knife, lightly score pastry 1/2 inch from edges, creating a border. Toss together broccoli, oil, garlic, and red-pepper flakes; season with salt and pepper. Scatter broccoli mixture evenly on pastry and sprinkle with Pecorino. Bake until pastry is deep golden and puffed, about 30 minutes. Let cool slightly before cutting into squares. Serve warm or at room temperature.
conweis
by Platinum Member on Jun. 24, 2014 at 3:33 PM

Linguine with Sausage and Broccoli

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ingredients

  • 1 pound italian sausage, a mix of hot and sweet
  • 3 tablespoons olive oil
  • 3 fat cloves garlic, finely chopped
  • 1/2 cup dry white wine
  • 1 cup chicken stock (low sodium)
  • 1 pound linguine
  • 1 1/2 cup small broccoli florets
  • 1 teaspoon chopped thyme leaves
  • 3 tablespoons butter
  • 1/4 cup freshly grated Parmesan, plus more for serving

directions

  1. 1Remove the sausage from its casings and break into small chunks. Heat the olive oil in a wide, heavy pan with high sides over medium-high heat. When it’s smoking, add the sausage and sauté, stirring occasionally, until nicely browned – about 5 minutes. Remove the sausage with a slotted spoon and keep warm on a plate.
  2. 2Reduce the heat to medium and add the garlic to the pan. Cook for a couple of minutes, until the garlic is softened and fragrant (do not burn it). Add the wine and stir to scrape up any brown bits on the bottom of the pan. Reduce the wine by about two thirds, then add the chicken broth and return the sauce to a boil. Reduce until the sauce is dark and somewhat syrupy, 7 to 10 minutes.
  3. 3While the sauce is reducing, bring a large pot of salted water to a boil over high heat. Fill a small saucepan with about ½ an inch of water, salt it generously and set it over high heat. When it begins to boil, add the broccoli and stir once. Cover the pot and cook the broccoli until just barely tender, a minute or two. Drain the broccoli and set aside.
  4. 4Add the thyme leaves to the sauce and then remove from the heat while you cook the pasta. Once the water is boiling rapidly, add the linguine and cook until al dente, according to the package directions. Reserve about a cup of the pasta water before draining the pasta. Add the drained pasta to the sauce and set over medium-low heat. Fold gently to distribute, and then add the butter and a little of the pasta water, tossing to coat. Add the reserved sausage, broccoli and Parmesan and toss again gently, adding enough pasta water to make the sauce silky but not watery. Taste for seasoning and add salt if necessary. Serve immediately, passing the Parmesan at the table.
conweis
by Platinum Member on Jun. 24, 2014 at 3:34 PM

Broccoli Calzones

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These turnovers make a great weeknight dinner. Just pop them straight from the freezer into the oven, and serve with your favorite tomato sauce.
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ingredients

  • 1 tablespoon olive oil
  • 2 packages (10 ounces each) frozen chopped broccoli, thawed
  • 4 garlic cloves, chopped
  • 1/4 teaspoon red-pepper flakes
  • Flour, for rolling dough
  • 2 packages (1 pound each) balls fresh or frozen pizza dough, thawed if frozen
  • 1 cup part-skim ricotta cheese
  • 1/2 cup grated Parmesan cheese
  • 1 1/2 cups shredded (6 ounces) part-skim mozzarella cheese
  • Coarse salt and ground pepper
  • Prepared tomato sauce (optional)
  • 1 medium red onion, finely chopped

directions

  1. 1In a large nonstick skillet, heat oil over medium. Add onion; cook until softened, 4 to 5 minutes. Add broccoli, garlic, and pepper flakes. Cook, stirring occasionally, until liquid has evaporated, 5 to 7 minutes. Transfer to a medium bowl; set aside to cool.
  2. 2Preheat oven to 400 degrees. Form calzones: Divide dough into 8 equal pieces. On a lightly floured surface, stretch each piece out, first to a 3-by-4-inch oval, then stretch again, this time to a 6-by-8-inch oval. (Let dough rest a few minutes if too elastic to work with.)
  3. 3Stir cheeses into cooled broccoli mixture; season generously with salt and pepper. Assemble calzones: Spread a rounded 1/2 cup broccoli mixture over half of each piece of dough, leaving a 1/2-inch border; fold over to form a half-moon. Press edges to seal. With a paring knife, cut 2 slits in the top of each calzone.
  4. 4Using a wide metal spatula with a thin blade, transfer calzones to 2 baking sheets lined with parchment or waxed paper; reshape if needed.
  5. 5Bake until golden, about 25 minutes. Serve with tomato sauce, if desired.
conweis
by Platinum Member on Jun. 24, 2014 at 3:35 PM

This looks good

Quoting conweis:

Linguine with Sausage and Broccoli

  • 1 rating
  • My Ratings

Search

ingredients

  • 1 pound italian sausage, a mix of hot and sweet
  • 3 tablespoons olive oil
  • 3 fat cloves garlic, finely chopped
  • 1/2 cup dry white wine
  • 1 cup chicken stock (low sodium)
  • 1 pound linguine
  • 1 1/2 cup small broccoli florets
  • 1 teaspoon chopped thyme leaves
  • 3 tablespoons butter
  • 1/4 cup freshly grated Parmesan, plus more for serving

directions

  1. 1Remove the sausage from its casings and break into small chunks. Heat the olive oil in a wide, heavy pan with high sides over medium-high heat. When it’s smoking, add the sausage and sauté, stirring occasionally, until nicely browned – about 5 minutes. Remove the sausage with a slotted spoon and keep warm on a plate.
  2. 2Reduce the heat to medium and add the garlic to the pan. Cook for a couple of minutes, until the garlic is softened and fragrant (do not burn it). Add the wine and stir to scrape up any brown bits on the bottom of the pan. Reduce the wine by about two thirds, then add the chicken broth and return the sauce to a boil. Reduce until the sauce is dark and somewhat syrupy, 7 to 10 minutes.
  3. 3While the sauce is reducing, bring a large pot of salted water to a boil over high heat. Fill a small saucepan with about ½ an inch of water, salt it generously and set it over high heat. When it begins to boil, add the broccoli and stir once. Cover the pot and cook the broccoli until just barely tender, a minute or two. Drain the broccoli and set aside.
  4. 4Add the thyme leaves to the sauce and then remove from the heat while you cook the pasta. Once the water is boiling rapidly, add the linguine and cook until al dente, according to the package directions. Reserve about a cup of the pasta water before draining the pasta. Add the drained pasta to the sauce and set over medium-low heat. Fold gently to distribute, and then add the butter and a little of the pasta water, tossing to coat. Add the reserved sausage, broccoli and Parmesan and toss again gently, adding enough pasta water to make the sauce silky but not watery. Taste for seasoning and add salt if necessary. Serve immediately, passing the Parmesan at the table.


chattycassie
by Platinum Member on Jun. 24, 2014 at 3:58 PM

 I did not know sprouts were broccoli. I guess I did not question what they were.

sarahjz
by Gold Member on Jun. 24, 2014 at 6:51 PM

Hmmm...not sure.

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