Here’s what you’ll need:
Red potatoes (1 pound): $1.29
Frozen broccoli (Birds Eye, 10 ounces): $1.59
Low-fat milk ($2.99 for 1/2 gallon): $2.39
Shredded low-fat cheddar (Richfood, 8 ounces): $2.79
15-ounce can bread crumbs: $2.19
Total: $10.25 already good for four servings.
How to make:
1. Preheat oven to 375°.
2. Place potatoes in a saucepan; cover with water. Bring to a boil. Reduce heat; simmer 20 minutes or until tender. Drain potatoes in a colander over a bowl, reserving 1 cup cooking liquid. Return potatoes and liquid to pan; mash with a potato masher until slightly chunky.
3. Steam 1 cup of broccoli, according to packaging instructions. Add broccoli and milk to pan; stir well. Spoon potato mixture into an 11×7 baking dish coated with cooking spray; bake at 375° for 35 minutes. Sprinkle with cheddar cheese and bread crumbs; bake an additional 5 minutes or until cheese melts.
I am not a fan of the taste of broccoli however, John Hopkins University published a cancer study showing that broccoli prevented the development of tumors by 60 percent and helped reduce the size of the tumor by 75 percent! This made me change my preference towards eating broccoli. These finding are just a “taste” of the many health benefits of broccoli. Discover these, the trivia and history behind this plant and some awesome recipes. Broccoli is a power food. Just check out more of what broccoli could actually do for you.
Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene, other powerful antioxidants.
Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.
The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems.
Glucoraphanin, gluconasturtiin and glucobrassicin are special phytonutrients that support all steps in the body’s detox process, including activation, neutralization and elimination of unwanted contaminants. These three are in the perfect combination in broccoli. Broccoli also contains isothiocyanates (which you read about in inflammation) which help control the detox process at a genetic level.
Broccoli is a smart carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.
Broccoli contains glucoraphanin, which the body processes into the anti-cancer compound sulforaphane. This compound rids the body of H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinders the growth of breast, cervical and prostate cancer, but also boosts liver function.Broccoli shares these cancer fighting, immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage.
Reducing Allergy Reaction and Inflammation
Broccoli is a particularly rich source of kaempferol and isothiocyanates, both anti-inflammatory phyto nutrients. Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well known as an anti-inflammatory.