Tag Archives: broccoli

Top Ten Superfoods for Weight Loss

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Here is a list of 10 Superfood groups to support a healthy weight loss and management program.

Super Food Groups
Each group is followed by a list of its primary functions in fighting weight gain, and the “STAR” and “Runners Up” foods in it.

  1. Rich Cold-Water Fish: Anti-inflammatory Omega-3 Fats
    TOP CHOICE:  Wild Alaskan Salmon
    Runners up:  Sablefish, Sardines, Anchovies, Herring, North Atlantic Mackerel, Trout, Tuna
  2. Favorite Fruits: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
    TOP CHOICES:  Apples, Grapefruit
    Runners up:  Berries, Pears, Peaches, Plums, Prunes, Cherries, Oranges
  3. “Back to Mono” Fruits: Fiber, Anti-inflammatory Antioxidants, Anti-inflammatory/Anti-Adiposity Fats, and other Phytonutrient Obesity-Fighters
    TOP CHOICE:  Avocado
    Runners up:  Olives, Coconut, Acai
  4. Hot Calorie Burners: Anti-inflammatory Antioxidants, Fiber, and other Phytonutrient Obesity-Fighters
    TOP CHOICE:  Chili Peppers
    Runners up:  Cayenne, chili powder
  5. Nuts and Seeds: Fiber, Anti-inflammatory Fats, and other Phytonutrient Obesity-Fighters
    TOP CHOICE:  Sesame Seeds and Sesame Butter (Tahini)
    Runners up:  Flaxseed, Walnuts, Cashews, Filberts, Pumpkin seed, Hemp seed
  6. Low-Fat Probiotic Dairy Foods: Nutriceutical Obesity-Fighters
    TOP CHOICE:  Low-Fat Yogurt
    Runners up: Low-Fat Kefir, Low-Fat Probiotic Milk
  7. Beans (legume family): Fiber, Anti-inflammatory Antioxidants and other Nutriceutical Obesity-Fighters
    TOP CHOICES:  Chana Dal (AKA Bengal gram dal or chholar dal), Lentils, Chickpeas, Mung Beans, Hummus (chickpea puree)
    Runners up:  Kidney Beans, Navy Beans, Pinto Beans, Black Beans
  8. Heritage Whole Grains: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
    TOP CHOICE:  Oats
    Runners up:  Hull-less Barley, Buckwheat
  9. Spicy Sugar-Stabilizers: Anti-inflammatory Antioxidants and other Phytonutrient Obesity-Fighters
    TOP CHOICES:  Cinnamon, Turmeric
    Runners up:  Cloves, Fenugreek
  10. Anti-inflammatory Vegetables: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
    TOP CHOICES:  Spinach, Kale, Chard, Collards, Root Vegetable Greens (Turnip, Mustard, Beet)
    Runners up:  Brussels Sprouts, Broccoli Florets, Broccoli Sprouts, Bell Peppers, Onion-Garlic (Allium) Family, Eggplant, Green or Red Cabbage (red has the higher anti-oxidant potential), Aromatic Culinary Herbs (e.g., parsley, mint, rosemary, thyme, basil, oregano), Lettuces (various types), Wheat and Barley Grasses, Blue-Green Algae and Spirulina

Dr. Perricone’s Favorite Anti-Inflammatory Recipes: Broccoli Parmesan

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I love cooking broccoli (for both its taste and its impressive antioxidant properties). I find this broccoli recipe a real treat. Its easy to make and the lemon and parmigiano cheese add the perfect blend of flavors to the broccoli.

  • broccoli (about 1 pound)
  • 1 tablespoon extra virgin olive oil
  • Sea salt and freshly ground black pepper
  • 2/3 cup freshly grated Parmigiano-Reggiano – look for cheese aged 2 years for optimum flavor
  • 1 organic lemon, juiced

Directions
Preheat the oven to 400 degrees F.
Trim the ends of the broccoli stalks and cut into spears.
Place the broccoli In a glass or ceramic baking dish lightly rubbed with olive oil.
Drizzle the rest of the olive oil over the broccoli and add salt and pepper to taste.
Gently toss to evenly coat each broccoli spear.
Bake for about ten minutes.
Remove the dish from the oven and sprinkle the cheese over the top.
Bake another ten minutes until the cheese melts and forms a lattice over the broccoli.
Remove from oven, using a spatula, gently lift broccoli onto a plate and drizzle the the fresh lemon to taste.

Boosting The Immune System With Cruciferous Vegetables

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We now know cruciferous vegetables are unsurpassed in boosting the immune system by enabling DNA repair in our cells and their amazing antioxidant benefits. This has led many scientists to believe that many of the diseases of aging can be prevented if we include generous amounts of cruciferous vegetables in our diet.

But the good news doesn’t stop there. New scientific evidence indicates that sulforaphane, a phytonutrient in broccoli and other cruciferous vegetables may actually rejuvenate the immune system allowing it to block many common diseases of aging, such as heart disease, degenerative joint disease and diabetes. The secret lies in the ability of the sulphoraphane to turn on a set of antioxidant genes and enzymes with the power to combat free radicals by suppressing their production.

The sulforaphane in broccoli and other members of the cabbage family also produce enzymes that detoxify carcinogenic substances. Log on tomorrow for a simple, delicious broccoli recipe.