Health&Nutrition

Runner’s Kitchen: Broccoli Power

December 22, 2009
By Bobbi Barbarich, MSc RD

If the green sight of broccoli has you running in the opposite direction, stop the sprint. From its fibrous stem to its flavourful floret, broccoli is one of the most runner-friendly vegetables.

Broccoli’s nutritious qualities come from the array of vitamins and minerals hidden within it. One cup’s worth has serious flu-stopping antioxidant power - twice the amount of vitamin C and half the amount of vitamin A intake recommended per day. Vitamin C also helps you absorb the 75 mg of calcium and 1.5 mg of iron in each cup. One serving of broccoli provides 5 g of fibre - akin to some bran cereals - 20 per cent of what you need in a day. Where there’s fibre, you’ll also find the electrolytes phosphorous and potassium, which need replenishing after sweating. Broccoli also contains small amounts of zinc and magnesium, close to 10 per cent of your daily needs.

In broccoli, thiamin, pyridoxine, niacin, riboflavin and pantothenic acid - B vitamins required for carbohydrate metabolism and some for oxygen and energy transport - vary in concentration, from five to 15 per cent of your daily requirement. Folate, needed for red blood cell formation to ferry you through high-intensity hills, is especially concentrated - nearly one quarter of a day’s needs. These water-soluble vitamins are unfortunately sensitive to time and hydration. As broccoli sits on the shelf or in your fridge, precious energy-converting co-factors are lost. Cook broccoli for too long and B vitamins slip into the water, rendering the murky green remnants powerless.

Broccoli’s most potent praise comes after decades of cancer research. Like all cruciferous vegetables, it contains the phytochemicals indoles and isothiocyanates. Isothyocyanates, in particular allyl isothicyanate, stimulate liver enzymes to detoxify carcinogens, promoting cell death and slowing cell division to destroy abnormal cancer-causing cells. Indole-3-carbinol helps deactivate a powerful estrogen metabolite that promotes tumour growth, particularly in mammary cells. It also increases the cancer-protective estrogen form, 2-hydroxyestrone. Broccoli’s cancer-combative compounds form when it’s chopped and the compounds are released from its cells. Heat however, denatures the enzymes needed to release phytochemicals. To maintain the nutrient profile, cut broccoli florets in half or quarters and let stand for five minutes before cooking. Keep cooking time short. Sauté one cup with one to two tablespoons of broth or one teaspoon of canola oil, or steam it for five minutes. Keep an eye on the colour and texture, and remove it promptly from the heat source while it’s still crunchy and bright green.

If you’re not yet convinced to eat broccoli despite its nutritive power, take a page out of mom’s training manual: hide the green wherever you can. Add broccoli to omelettes, slip it into soups, sauces and stir-fries, or pulverize it into juice. One of nature’s best foods may help you reach your personal best.

Angelo Prosperi-Porta’s Spicy Braised Broccoli with Whole Grains and Pan-Roasted Tomatoes

Cooper’s Cove Bed and Breakfast Guesthouse in Sooke, B.C. is famous for the work of Chef Angelo Prosperi-Porta, a member of Culinary Team Canada 1994, and his cooking school, co-located with the guesthouse. Angelo’s Cooking School features interactive dinners that let you rediscover your spiritual connection to the food you eat. This is a tasty, healthy alternative that also combines well with grilled or roasted meat or chicken. The whole grains are available at most health food stores. This is a great mealtime combination because the ingredients all cook in about the same time.

Serves four

INGREDIENTS FOR THE GRAINS

1/3 cup wheat kernels

1/3 cup rye kernels

1/3 cup oat kernels

1 tbsp. vegetable oil

2 tbsp. finely minced onion

2 tbsp. diced carrot

2 tbsp. diced celery

2 medium cloves garlic, peeled and minced

2 cups water or vegetable stock

1 tsp salt

½ tsp fresh ground black pepper

1 tbsp unsalted butter (optional)

2-3 tbsp chopped fresh herbs such as Italian parsley, chives or fennel tops

Heat a two-quart saucepot on medium heat and add the grains, stirring frequently to avoid burning. Cook the grains until slightly toasted. They’ll give off a nutty aroma as they toast and will pop slightly. Remove the grains from the pot and return the pot to the heat.
Add the oil then the onion, carrot and celery.
Cook, stirring for about 30 seconds, then add the garlic and cook 3-4 minutes longer. Add the toasted grains and stir to coat the grains evenly with oil, then add the water or stock. Bring to a low simmer and cook for about 45 minutes until the grains begin to get soft.
Season with the salt and pepper and cook 15- 20 minutes more until the grains have reached the desired doneness. They will still be slightly firm and chewy when done. If you prefer the grains to have a softer bite, continue to cook a few more minutes, adding a little more water or stock to prevent burning.
Stir in the butter and chopped herbs, and season to taste. Keep warm while preparing the broccoli and tomatoes.

INGREDIENTS FOR THE BROCCOLI AND PAN ROASTED TOMATOES

6 cups fresh broccoli florets

4 tbsp extra virgin olive oil

4 medium garlic cloves, peeled and thinly sliced

1 tsp red chili flakes

2 oz dry white wine

Salt and ground black pepper, to taste

1 pint assorted cherry tomatoes

Fresh basil leaves

Heat a 12-inch sauté pan on medium heat with 3 tbsp of the olive oil and the sliced garlic.
Move the garlic around in the oil to cook evenly. Remove the garlic from the oil when it begins to take on some golden colour and set aside.
Add the chili flakes to the hot oil and cook just a few seconds. Quickly add the broccoli and white wine and cover with a lid. Lower heat and cook two minutes.
Season with salt and pepper and place the broccoli in a heat resistant bowl. Cover and keep warm.
Increase the heat to medium-high and add the remaining olive oil, then the tomatoes. Cook one to two minutes until the tomatoes just begin to soften and have begun to brown slightly. Season with salt and pepper and fresh basil leaves to taste. Combine with the broccoli and serve on a bed of the grains.

Nutritional Information per Individual Serving

Calories 351

Carbohydrates 39 g

Protein 10 g

Fat 14 g

Sodium 32 mg

Fibre 13 g