Superfoods are all the rage, but they do not have to be exotic or expensive. Often the best superfoods are found in your own kitchen or the produce department of a regular grocery store. According to Wikipedia, “Superfood” is “a term that describes food with high phytonutrient content that may confer health benefits as a result”. One great example of a common superfood is broccoli. Broccoli is an excellent source of Vitamin C and folacin, and also contains fiber, Vitamin A and potassium. You probably have some in your kitchen right now! Population studies have shown that people who eat a lot of broccoli and other cruciferous vegetables have lower rates of cancer than those who don’t. Studies on broccoli have also shown the following health benefiting effects (source, whfoods.org):
- Steamed broccoli decreases cholesterol levels, as its fibers are great at binding to bile salts
- Helps with Vitamin D metabolism, due to its high amounts of Vitamin A and K
- Contains components that aid the body’s detoxification processes
- Has anti-inflammatory effects on the body
- Has shown to have an anti-cancerous effect in animal studies
So reacquaint yourself with this old-fashioned superfood. Remember, that good nutrition has usually stood the test of time and we can find many superfoods in the pantry, produce department or ideally in our backyard garden.
Superfood Broccoli Soup
What you need:
1 large broccoli stalk
1 tbsp olive oil
2 cloves garlic, minced
1 medium red onion, chopped
¼ cup long-grain white rice
3 cups broth, vegetable or chicken
3 cups milk or soya milk
Sea salt and fresh ground pepper (to taste)
Dash of cayenne pepper
¼ tsp Italian spice
2 tbsp old cheddar, grated (optional)
What you do:
- Chop broccoli into large chunks.
- In a medium soup pot, heat olive oil over medium-high heat. Add garlic, onion and sauté for 3-5 minutes.
- Add broccoli, rice, stock, Italian spice and cayenne. Turn the heat up to high and bring to a boil. Then reduce heat, cover and simmer for about 5 minutes.
- Use a hand blender to gently puree the mixture into a smooth consistency.
- Stir in milk or soya milk. Heat over medium and keep stirring until the soup is hot but not boiling.
- Season with sea salt and pepper and serve in bowls.
- Sprinkle each bowl with cheddar cheese if desired.
Watch for next week’s blog when I find the #2 superfood, which is inexpensive and right in your own kitchen.
Try this soup recipe and let us know what you think! We love getting feedback. Don’t forget to leave a link back to your own blog via the commentluv feature here on this site!
Until next time,