Powerfood Profile: Cruciferous Vegetables

Cruciferous vegetables, including cabbage, broccoli, kale, and cauliflower, are rich in glucosinolates, a veritable treasure trove of anti-cancer compounds. They support the body's natural detox system, contain antioxidant properties, and are anti-inflammatory. 

Among the glucosinolates are indole-3-carbinol, which increases the activity of enzymes that make estrogen less effective, thereby blocking the growth and progression of hormone-responsive cancers of the breast and endometrium. The sulforaphane in broccoli also targets breast cancer: at least six studies have demonstrated that women with breast cancer who have consumed high amounts of sulforaphane-containing vegetables have significantly better survival rates, lower recurrence rates, or both.

Since cooking glucosinolates breaks them down, Dr. Block recommends eating them raw whenever possible or, even easier, taking them in powerfood extracts. By taking extracts that concentrate the phytochemicals of cruciferous vegetables, you can get the equivalent of several servings in one drink. 

This cauliflower recipe packs an anti-cancer punch. Enjoy with tomato for added cardiac benefits from lycopene.

Cauliflower Steak with Tomato & Olive

1 cauliflower: 4 servings

Ingredients:

1 large head of cauliflower

1/2 cup pitted olive oil-packed black olives, finely chopped

3 sun-dried tomatoes, thinly sliced

2 Tbsp flat-leaf parsley, chopped

1 tsp fresh-squeezed lemon juice

1 Tbsp extra-virgin olive oil

3 garlic cloves

2 plum tomatoes, cored, quartered

Salt and Pepper to taste

Instructions:

1. Remove leaves and trim stem end of cauliflower, leaving core intact. Place cauliflower core side down on a work surface. Using a large knife, slice cauliflower into four ½ inch "steak" slices from center of cauliflower (some florets will break loose; reserve). Finely chop enough loose florets to measure 1/2 cup.
2. Transfer chopped florets to a small bowl and mix with olives, sun-dried tomatoes,  parsley, and lemon juice. Season relish with salt and pepper to taste.
3. Preheat oven to 400°. Heat olive oil in a large heavy ovenproof skillet over medium-high heat. Working in  batches, cook cauliflower steaks until golden brown, about 2 minutes per side, adding oil as needed to pan between batches.
4. Transfer steaks to a large rimmed baking sheet. Reserve skillet. Roast cauliflower until tender, about 15 minutes.
5. Meanwhile, return skillet to medium-high heat and add garlic cloves and tomatoes, one cut side down. Cook until tomatoes are browned; turn tomatoes over and transfer skillet to oven with cauliflower. Roast garlic and tomatoes until tender, about 12 minutes.
6. Transfer garlic, tomatoes, and 1/2 tablespoon oil to a blender; purée until smooth. Season with salt and pepper. Divide tomato sauce among plates. Place 1 cauliflower steak on each plate; spoon relish over. Serve warm or at room temperature.

For more information on The Block Center for Integrative Cancer Treatment, visit BlockMD.com.

Comments

[Tracy]

I am a new fan, in the process of reading LOC and to this site. I really wish, all of the recipes could be located in one place vs. scrolling through the blog. Any chance of new format or are they located somewhere that I am not familiar with?

Thank you!!!

[The Block Center]

Thanks for the suggestion Tracy! We're actually in the process of organizing all blog content into separate Categories. Now you can click on "Food & Recipes" in the right-hand bar to see all diet related posts, including recipes.