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Monthly Archives: September 2015

Happy Labor Day from Dr. Ben-Zur’s office! We hope you have a wonderful holiday, remember to eat your green vegetables to help control cholesterol levels. Try this tasty broccoli dish. We hope to see you soon! 

Roasted Garlic Lemon Broccoli

Ingredients

Original recipe makes 6 servings
  • 2 heads broccoli, separated into florets

  • 1/2 teaspoon ground black pepper

  • 1 clove garlic, minced

  • 1/2 teaspoon lemon juice

  • PREP10 mins
  • COOK15 mins
  • READY IN25 mins

 

 

 

 

Directions

  1. Preheat the oven to 400 degrees F (200 degrees C).
  2. In a large bowl, toss broccoli florets with a sprinkle of water, pepper and garlic. Spread the broccoli out in an even layer on a baking sheet.
  3. Bake in the preheated oven until florets are tender enough to pierce the stems with a fork, 15 to 20 minutes. Remove and transfer to a serving platter. Squeeze lemon juice liberally over the broccoli before serving for a refreshing, tangy finish.

Recipe from http://allrecipes.com/Recipe/Roasted-Garlic-Lemon-Broccoli/Detail.aspx?evt19=1

 

What’s New and Beneficial About Broccoli

  • Broccoli can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw broccoli still has cholesterol-lowering ability—just not as much.
  • Broccoli has a strong, positive impact on our body’s detoxification system, and researchers have recently identified one of the key reasons for this detox benefit. Glucoraphanin, gluconasturtiian, and glucobrassicin are 3 glucosinolate phytonutrients found in a special combination in broccoli. This dynamic trio is able to support all steps in body’s detox process, including activation, neutralization, and elimination of unwanted contaminants. Isothiocyanates (ITCs) are the detox-regulating molecules made from broccoli’s glucosinolates, and they help control the detox process at a genetic level.
  • Broccoli may help us solve our vitamin D deficiency epidemic. When large supplemental doses of vitamin D are needed to offset deficiency, ample supplies of vitamin K and vitamin A help keep our vitamin D metabolism in balance. Broccoli has an unusually strong combination of both vitamin A (in the form of beta-carotene) and vitamin K. For people faced with the need to rebuild vitamin D stores through vitamin D supplements, broccoli may be an ideal food to include in the diet.
  • Broccoli is a particularly rich source of a flavonoid called kaempferol. Recent research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. This kaempferol connection helps to explain the unique anti-inflammatory benefits of broccoli, and it should also open the door to future research on the benefits of broccoli for a hypoallergenic diet.

http://whfoods.org/genpage.php?tname=foodspice&dbid=9


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