Broccoli is a winner in the healthy veg category. It’s rich in vitamins C and K and other nutrients. But — the best bonus is a phytochemical, sulforaphane, known as one of the most powerful anticarcinogens found in food.
According to Ingrid Adams, a registered dietitian and associate professor of medical dietetics at Ohio State University, broccoli protects cells from inflammation. This inflammation promotes the growth of cancer.
Adams was quoted in a 2024 New York Times article on broccoli, which also cited a recent analysis in which “17 out of 23 studies found associations between eating broccoli and having lower risks of common cancers, including lung, colon and breast cancer. Taken together, the studies suggested that people who ate broccoli at least once a week were 36 percent less likely to develop cancer than those who didn’t. “
My brother Steve was diagnosed with an incurable form of lymphoma several years ago. He and his Japanese wife Yoshie eat broccoli every day. “It’s not a big deal,” she says. “I just steam it and we eat it with Ponzu sauce (A Japanese sauce). “We like it.” Steve has been in remission for five years. Has that daily dose of broccoli helped?
Thomas Jefferson was a broccoli fan. Former President George H. W. Bush was not. Jefferson imported broccoli seeds to the US in the late 1700s and grew the veggie in his garden in Monticello. Later, in the 1800s, Italian immigrants introduced broccoli to the country. During World War II, broccoli was considered a patriotic food since it was easy to cultivate and rich in nutrients for soldiers.
That mattered not to Bush. “I do not like broccoli. And I haven’t liked it since I was a little kid. And my mother made me eat it. Now I’m president of the United States. And I’m not gonna eat any more broccoli!” he said during his presidency.
I’m with Jefferson. I like it, but I think it needs a boost of flavor. Since I don’t have any Ponzu sauce, I tried this broccoli salad, a New York Times Melissa Clark recipe. In the recipe intro, Clark states that the acidic marinade “cooks” the florets as ceviche does fish. ” After an hour, the broccoli softens as if blanched, turning bright emerald, and soaking up all the intense flavours of the dressing.”
I halved the recipe using one head of broccoli. I omitted most of the red pepper flakes since I do not like fire food. And, my florets were much too big. Next time they will be smaller, and even for one head I will increase the amounts of most of the other ingredients for even more flavor.
Broccoli Salad with Garlic and Sesame
1 ½ teaspoons red wine vinegar
1 teaspoon kosher salt, more to taste
2 heads broccoli, 1 pound each, cut into bite size florets
¾ cup extra virgin olive oil
4 fat garlic cloves, minced
2 teaspoons cumin seeds
2 teaspoons roasted (Asian) sesame oil
Large pinch of crushed red pepper flakes
In a large bowl, stir together vinegar and salt. Add broccoli and toss to combine.
In a large skillet, heat olive oil until hot, but not smoking. Add garlic and cumin and cook until fragrant, about 1 minute.
Pour mixture over broccoli and toss well. Let sit for at least 1 hour at room temperature. Chill if you want to keep it for more than 2 hours. Adjust seasoning. Serve.
I’d love to hear your comments on this and my other recipes.
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