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Cruciferous Veggies Fight Cancer

We all know that eating your veggies is good for your health.  Now studies show that eating cruciferous

Veggies that are cruciferous
Broccoli, cabbage, cauliflower, brussel sprouts….

vegetables can actually fight cancer!  Even adding these vegetables to your diet once a week can make a positive difference.  

Eating your cruciferous vegetables can decrease your risk of certain cancers by 32%.  Studies have shown that eating more of these vegetables can decrease your risk of mouth, stomach, colon, esophagus, liver, pancreas, breast, ovarian, prostrate and kidney cancers.

Cruciferous vegetables include broccoli, cabbage, cauliflower, brussels sprouts and bok choy.  These vegetables contain vitamins, minerals, and fiber which protect against colon cancer.  Cruciferous vegetables also have compounds called indoles and isothiocyanates.   These compounds help reduce inflammation and prevent DNA damage.  Inflammation and DNA damage are both risk factors for cancer.

There is also another cancer-fighting compound in these vegetables called myrosinase.  This is an enzyme that activates another anti-cancer, anti-inflammatory compound.  Cooking lessens the strength of myrosinase, so it’s best to eat these vegetables raw or to steam them.

There are other benefits from eating more cruciferous vegetables:

Stimulates the immune system

Protects the brain

Balances blood sugar

Supports detox

Balances estrogen

Shrinks tumors

Here’s a great way to enjoy Baby Bok Choy:

Sauteed Baby Bok Choy

What You Need:

2 cloves of garlic

olive oil

fresh grated ginger

red pepper flakes to taste

1 tbsp soy sauce low sodium

1.5 lbs baby bok choy (cleaned and ends cut)

1 tbsp water or chicken stock

toasted sesame oil for drizzling

What To Do:

1.  Saute garlic, ginger and red pepper flakes in saute pan about 45 seconds or until fragrant.

2.  Add bok choy and make sure to cover with oil.  Cook 2 minutes.  Add soy sauce, water then cover pan and cook another 2 minutes.

3.  Uncover and cook until liquid is almost gone.  About 3 minutes.

4.  Remove and serve with sesame oil drizzled on top.

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Cauliflower Rice Recipe, Healthy and Delicious

Super Healthy Cauliflower Rice Recipe

Once you learn how to make cauliflower rice, you will never want to eat white rice again!  White rice is the least healthy of the rices.   White Rice is higher on the glycemic index.  And it has less vitamins, fiber, minerals and protein.  Cauliflower rice is super healthy and it is a great source of Vitamin C, it’s high in fiber and protein.  It is also great to detox your body and it helps fight cancer.

Rice with cauliflower and Protein
Protein packed rice with cauliflower.

Cauliflower is also gluten free and paleo.  Its quick to make and you can add lots of cool stuff to it to make it taste anyway you want.

What You Need:

1 head of chopped cauliflower

Olive oil

4 chopped garlic cloves

salt/pepper

What To Do:

1.  Put cauliflower into food processor and pulse until it looks like rice.

2.  Heat pan with a little olive oil and add garlic.  Saute for a couple minutes then add cauliflower rice.  Cover and cook for 10 minutes.

3.  Stir well and add salt/pepper and cook another 5 minutes. Or until all moisture is removed and it looks like rice.

You can add some of these other veggies to make your cauliflower rice more tasty:

carrots

onions 

edamame

wine

sesame oil asparagus

tofu

lemon juice

cherry tomatoes

cucumber

green onions

broccoli

Eat more veggies and Fruit during the day and stay far away from the Junk food at work.