Did you know....

the cruciferous vegetable family - such as broccoli, bok choy, cauliflower, Brussel sprouts, cabbage, and kale - contain potent natural chemicals that help the body defend against cancer? Broccoli, the most popular, is also rich in vitamins A, C and folate, all of which promote good health. It is a good source of calcium, a mineral many women (and some men) do not get enough of. Glucosinolates, indole-3 carbinol, and isothiocynates (a type of glucosinolate) are the active phytochemicals, or disease fighting plant chemicals. No need to memorize these names --what you need to know is that 4 servings a week are recommended. A recent study at John's Hopkins showed this averaging this amount per week resulted in 26% decreased risk of dying from any cause. So what is a serving? A mere 1/2 cup cooked.

Steaming these vegetables for about 4-5 minutes releases the most phytochemicals (microwaving diminishes them), making them more available for absorption in the body. It also best retains other nutrients and doesn't add fat, allowing a little room for a light drizzle of delicious extra-virgin olive oil or perhaps a sprinkle of cheese.