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"The sprout-growing industry will have to catch up with demand, but this much is clear: Studies done at the Johns Hopkins Medical Center show that broccoli sprouts have at least 30 times the concentration of the anticancer substances found in mature broccoli. A handful of the sprouts on a sandwich each day, or in a salad, will be beneficial to the detoxifying systems in your body. Some resourceful people are growing their own broccoli sprouts. The seeds are available from mail order companies like Sprout House at 800-SPROUTS, or www.sprouthouse.com." - Bottom Line Books, Uncommon Cures For Everyday Ailments (Get the book.)

"Vegetables high in I3C • broccoli, cauliflower t Bok choy (there are several varieties) Chinese cabbage • Watercress • Rapini, broccolini • Red, white, and Savoy cabbage • Brussels sprouts ?Kale, kohlrabi • Collard greens, mustard greens I encourage my patients to cook extra cruciferous vegetables at dinner, and add them to their soup, salad, or rice for lunch. Most of the vegetables listed above can be quickly stir-fried alone or in combination. The ideal is to eat two servings twice daily. If you simply can't tolerate these vegetables, use I3C." - Phuli Cohan, The Natural Hormone Makeover: 10 Steps to Rejuvenate Your Health and Rediscover Your Inner Glow (Get the book.)

"For example, in broccoli, there's a chemical called sulforaphane, and it clearly activates stress response pathways in cells that upregulate antioxidant enzymes. broccoli has antioxidants, but at the level you could get from your diet, they're not going to function as antioxidants." Just as with the nuclear shipyard workers, a mild toxin generates an adaptive stress response that bolsters cells. It's the same process generated by dietary restriction and exercise." - John J. Ratey, MD, Spark: The Revolutionary New Science of Exercise and the Brain (Get the book.)

"As a reference, carrots (high in the carotenoids) had a 207 rating. • broccoli florets, Brussels sprouts, Raw spinach, and Kale Broccoli carries a rating of 890, btussels sprouts 980, spinach 1,260, and kale 1,770. Be aware that these foods contain other phytonutrients that go well beyond their antioxidant value. • Strawberries, Blueberries, and Raisins Strawberries at 1,540, blueberries at 2,400, and raisins at 2,830, all rate high. • Prunes Whoa! The lowly prune is top rated at 5,770. Eat prunes daily!" - Jon Barron, Lessons from The Miracle Doctors: A Step-by-Step Guide to Optimum Health and Relief from Catastrophic Illness (Get the book.)

"If you ate too much broccoli, Mom worried. If you threw broccoli into the orange juice, Mom got furious. Your child mind observed all of this and recognized that Mom's moods altered depending on how you handled food. Translated, that meant that if you wanted to control Mom, you could alter what or how you ate. By overeating or by eating junk food, you could act out without throwing a temper tantrum, without posing a direct 109 challenge, without putting yourself in the line of fire." - Roger Gould, Shrink Yourself: Break Free from Emotional Eating Forever (Get the book.)

"Add other raw vegetables (besides the leafy greens) such as tomatoes, shredded carrots, cabbage, beets, snow peas, or raw broccoli to the salad so the total of raw vegetables for the day amounts to at least 12 ounces of food. 3. Consume a double-portion serving of steamed green vegetables (at least 12 ounces a day). Vegetables such as asparagus, artichokes, kale, collards, broccoli, Brussels sprouts, string beans, baby bok choy, and others should be eaten every day. You can also do this by adding these greens to a soup. 4." - Dr. Joel Fuhrman, Eat For Health: Lose Weight, Keep It Off, Look Younger, Live Longer (2 book set) (Get the book.)

"Cumin, garlic, onions, and broccoli, for instance, all contain toxins meant to keep pests at bay, but the levels are low enough that they trigger a beneficial stress response. The same holds true for free radical-fighting foods such as blueberries, pomegranates, spinach, and beets—it's the toxins as well as the antioxidants that ultimately lead to cellular repair. Green tea and red wine are beneficial in the same way. The rest of your plate should be balanced with whole grains, proteins, and dietary fats. Low-carb diets may help you lose weight, but they're not good for your brain." - John J. Ratey, MD, Spark: The Revolutionary New Science of Exercise and the Brain (Get the book.)

"Cut back on gas producing foods such as cabbage, broccoli, cauliflower, legumes, beer, onions, garlic, dairy products and yeast. They can cause excessive gas. However, these foods are healthy to eat. Usually it is only one or two foods causing the problem. Try to ascertain which foods are bothersome and avoid them. If your gas is a new phenomenon, you can likely have those foods again once your excessive gas is gone. Food Combining for Optimum Digestion Food combining is described in the first chapter on healthy eating." - Heather Caruso, Your Drug-Free Guide to Digestive Health (Get the book.) "They are foods such as beans, lentils, dairy products, com, potatoes, onions, garlic, scallions, leeks, radishes, sweet potatoes, cashews, oats, wheat, yeast and cruciferous vegetables (cauliflower, broccoli, cabbage). Most of these foods are healthy and contain more fibre than other foods. Eating too much animal proteins and fats may cause foul smelling gas. Swallowing Air Swallowing air naturally causes a bit of gas to form in our intestinal tract. It usually affects those who are anxious or eat too quickly. Other Diseases Certain underlying diseases may cause excessive flatulence." - Heather Caruso, Your Drug-Free Guide to Digestive Health (Get the book.) "Foods like cauliflower, broccoli, meat and eggs typically are offenders. Legumes produce quite a lot of gas in some. One question asked by many is why do some people not expel gas? It is a fact that everyone has this bodily function. It is socially inappropriate, but a fact of life. It is not true that men pass more gas than women. It is more acceptable or humorous to men, so they have their moment of glory. According to Wikipedia (www.wikipedia.org), the Emperor Claudius passed a law legalizing passing flams at banquets. He saw it as a health benefit. People of his times (10 B.C." - Heather Caruso, Your Drug-Free Guide to Digestive Health (Get the book.)

"Keep a large bowl of broccoli and cauliflower florets ready for cooking or snacking. Although the sample daily menus include only one afternoon snack, if you get hungry between breakfast and lunch, eat another recommended snack. Try to eat dinner before 7 PM, and then do not eat again until breakfast. Drink water with lemon until bedtime. Keep small sandwich bags of chopped carrots and celery and nuts in the refrigerator. Grab them for a quick snack when you are on the run. • Keep a weekly weight-loss journal and diet diary (see Appendix A)." - C. W. Randolph, M.D., From Belly Fat to Belly FLAT: How Your Hormones Are Adding Inches to Your Waistline and Subtracting Years from Your Life (Get the book.) "NUTRITION FACTS Amount Per Serving: Calories 250 -Saturated Fat 6 g - Cholesterol 390 mg -Dietary Fiber 3 g - Sugars 3 g - Calories from Fat 150 - Total Fat 16 g Sodium 540 mg - Total Carbohydrate 7 g - Protein 20 g - Calcium 25% DV Fish New Orleans Style 3 bay leaves 3 sprigs fresh thyme or 1 tablespoon dried thyme 1 clove garlic ]A teaspoon salt '/£ teaspoon pepper A pinch of cayenne pepper 3 pounds white fish, such as flounder or grouper 1 cup chopped broccoli 1 cup chopped tomatoes }A cup chopped green onions (scallions) Extra-virgin olive oil 1 lemon Preheat oven to 350°F." - C. W. Randolph, M.D., From Belly Fat to Belly FLAT: How Your Hormones Are Adding Inches to Your Waistline and Subtracting Years from Your Life (Get the book.)

"Tofu Stir Fry Servings: 1 Prep Time: 5 minutes Serving Size: 2 cups Cook Time: 4 minutes Volume: 2 cups Total Time: Overnight + 9 minutes 4-5 ounces firm or extra-firm tofu 2 teaspoons extra virgin olive oil or grapeseed oil x/% cup onion, coarsely chopped 1 clove garlic, crushed 1 teaspoon Italian seasoning % teaspoon black pepper '% cup broccoli florets '% cup chopped fresh tomato, seeded if desired 1 cup fresh spinach (loosely chopped or whole baby spinach leafs) Hot couscous Freeze the tofu (overnight is convenient) and then defrost* it and cut into 1" cubes." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"Eat more antioxidant-rich broccoli, the logic goes, and you'll live a longer and healthier life. True, perhaps, but not for the reasons the marketing folks would have you believe. It turns out that these foods are particularly beneficial not only because they contain antioxidants but also because they contain toxins. "Many of the beneficial chemicals in plants—vegetables and fruits—have evolved as toxins to dissuade insects and other animals from eating them," Mattson explains. "What they're doing is inducing a mild, adaptive stress response in the cells." - John J. Ratey, MD, Spark: The Revolutionary New Science of Exercise and the Brain (Get the book.)

"Place a corn tortilla on an oiled baking sheet and layer with cooked beans; sauteed onions, mushrooms, and peppers; shredded soy or almond cheese; cooked broccoli; or anything else you like. Top with another tortilla. Bake in the oven for 5 minutes. Serve with salsa. Tip: Use leftovers and your imagination to create whatever you like. For instance, try filling the corn tortillas with mashed sweet potatoes and sauteed onions. Burritos Preheat the oven to 350 degrees F. Place a corn tortilla onto an oiled baking sheet. Refer to the Quesadillas recipe above for filling ingredients." - Jay Gordon, The ADD and ADHD Cure: The Natural Way to Treat Hyperactivity and Refocus Your Child (Get the book.)

"Eat Alternative Sources of Calcium Foods that contain calcium are almonds, apricots, asparagus, blackstrap molasses, bok choi, broccoli, cabbage, clams, collard greens, dandelion greens, dried figs, filberts, kale, kelp, calcium fortified orange juice, oats, okra, prunes, rhubarb, sardines, salmon with the bones, spinach, tofu, dark green leafy vegetables, soybeans, sesame seeds, parsley, turnip greens, white beans, rainbow trout, sweet potatoes, soya milk, rice milk and almond milk." - Heather Caruso, Your Drug-Free Guide to Digestive Health (Get the book.)

"Now I love broccoli and I eat it every day. And you know, it really does make you stronger and faster and smarter. Now then, the first time I ate spinach, do you think I liked it. . .?" • Kids watch what their parents eat. Younger children watch what older children eat. Let your children see you enjoy (or pretend to enjoy) steamed vegetables, torn, and hummus. Let them see you enjoy fresh raspberries, crunchy red apples, and a frozen strawberry dessert. • Ease them into it: keep serving sizes small and the pressure low." - Jay Gordon, The ADD and ADHD Cure: The Natural Way to Treat Hyperactivity and Refocus Your Child (Get the book.)

"SIGNIFICANT FACT Do you tend to find coffee too bitter, desserts too sweet, Mexican food too hot, and broccoli just too nasty to eat? If so, you may be what doctors call a supertaster. While you might think it makes you special, scientists believe that as many 25% of people are supersensitive to taste— a condition medically known as hy-pergeusia. This is an inherited trait that endows you with more taste buds than other people have. Women are more likely to be super-tasters than men, and more South Americans, Africans, and Asians are supertasters than people of other regions." - Joan Liebmann-Smith, Ph. D., and Jacqueline Nardi Egan, Body Signs: From Warning Signs to False Alarms...How to Be Your Own Diagnostic Detective (Get the book.)

"Place the broccoli, tomatoes, zucchini, and peppers in a single layer on a large baking sheet lightly coated with cooking spray. Drizzle the vegetables with oil. Sprinkle with the chives, garlic, and pepper. Roast for 45 minutes or until the vegetables are golden brown and tender. Allow them to cool slightly. While the vegetables are cooling, cut a 1" slice off each pita round and open the pockets. Place the cut slices in the pockets, and then stuff each with half of the roasted vegetables. Drizzle each with V2 tablespoon of the pan juices. Serve immediately." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"Some of the best taste like raspberries, fennel, pineapple, cinnamon, watermelon, broccoli, crayons or banana-hazelnut ice cream. There is a variety of rectangular yellow apple whose hollow core seeps mellifluous liquid as you eat it. It's like the natural version of that gusher bubblegum with juice in the center. There are black-skinned Gilliflower apples, ivory hued White Transparents, orange-fleshed Apricot apples, and others with deep red interiors." - Adam Leith Gollne, The Fruit Hunters: A Story of Nature, Adventure, Commerce and Obsession (Get the book.)

"We have lots of delicious Veggie Day recipes such as Fresh and Light Tacos or Four Bean Chili or Asian broccoli Salad with Asian Inspired Red Pepper Dressing and Quinoa, or a simple Veggie Burger with a whole grain dinner roll piled high with SuperFoods Vegetables and a side soup or salad. Wednesday is the perfect day for this: It's in the middle of the week, it's a good reminder that you're on a particular editing plan and it's a practice that will help to reinforce your new, healthy habits. If Wednesday isn't good for you, pick another day." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"Green Vegetable Risotto 3 tablespoons olive oil 1 cup chopped green onions 4 garlic cloves, minced 2 cups sliced white mushrooms 3 Vi cups vegetable stock 1 cup small broccoli florets XA cup chopped green bell pepper 5 asparagus stalks, cut into 1-inch pieces Vi cup peas 2 cups shredded bok choy or white cabbage 2 tablespoons tamari 1 cup cooked white beans or raw fava beans 3 cups cooked long-grain white rice XA cup chopped parsley (optional) Heat 2 tablespoons of the olive oil in a skillet over medium-high heat." - Jay Gordon, The ADD and ADHD Cure: The Natural Way to Treat Hyperactivity and Refocus Your Child (Get the book.)

"Which food type has the most water? (a) broccoli. (b) Bread. (c) Cheese. (d) Crackers. 5. Which is NOT an electrolyte mineral? (a) Potassium. (b) Iron. (c) Sodium. (d) Chloride. 6. Which fluid comprises about 40 percent of weight? (a) Intracellular fluid. (b) Interstitial fluid. (c) Extracellular fluid. (d) Blood plasma. 7. Ions are charged particles. Which are positively charged? (a) Phosphate. (b) Electrons. (c) Cations. (d) Anions. 8. Outside the cell, which are the most common electrolytes? (a) Magnesium and phosphate. (b) Sodium and chloride." - Dr. Steve Blake, Vitamins and Minerals Demystified (Get the book.)

"Coenzyme Qio is naturally found in foods, with the most significant dietary sources coming from vegetables such as broccoli, Chinese cabbage, and spinach; nuts; ocean fish and shellfish; and meats, notably pork, chicken, and beef. Although it is widely available in the foods we eat, only about 2-5 mg per day are consumed, an insufficient amount to produce any substantial clinical benefit. Coenzyme Qio is also synthesized in all the tissues in the body. Cellular biosynthesis is the dominant source of coenzyme Qio in humans." - Stephen T. Sinatra, M.D., The Sinatra Solution Metabolic Cardiology (Get the book.) "I have seen patients on Coumadin who ate foods high in vitamin K—like broccoli or spinach—the night before their blood work, and these foods also counteracted the Coumadin and lowered their protimes (the time it takes the several clotting factors in the blood to form a clot). Changes in protimes may be related to diet, temperature changes, and many other drugs. Thus, those on Coumadin are always given dietary restrictions, and should tell their physician if they are taking vitamin supplements or any other over-the-counter medications." - Stephen T. Sinatra, M.D., The Sinatra Solution Metabolic Cardiology (Get the book.)

"SOME 2 + 2 SMOOTHIE CHOICES Fruits Apple slices Bananas Blueberries Kiwi slices Orange wedges Pear slices Plum slices Strawberries Vegetables Baby carrots broccoli florets Cabbage, chopped Celery, chopped Kale, chopped Peppers, chopped Spinach flakes Zucchini slices Vitamin D Cure Nutty Dates How do you make a dessert that's both delicious and healthy? Here's your answer. This tastes like a chocolate-nut-caramel candy bar, but it's actually healthy for you. You can change the nuts to any single nut or mixture of nuts." - James Dowd and Diane Stafford, The Vitamin D Cure (Get the book.)

"Massage into broccoli and bell pepper, and mix. Eat as is or serve in a flax wrap burrito-style. Serves 1 -2. Flax Wraps 1 cup flax seed, ground, unsifted 1 cup seed flour, ground and sifted 2 tablespoons poppy seed, whole % teaspoon Celtic or Himalayan salt % cup blessed water, a little at a time to a dough-like texture that can be patted and rolled out with a rolling pin Grind flax in blender, and toss into bowl. Grind and sift dried seed pulp from mylks into bowl (see the section on seed and nut mylks, below) to create a "seed flour." Combine all dry ingredients together." - Gabriel Cousens, There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program (Get the book.)

"Eating in season also tends to diversify your diet—because you can't buy strawberries or broccoli or potatoes twelve months of the year, you'll find yourself experimenting with other foods when they come into the market. The CSA box does an even better job of forcing you out of your dietary rut because you'll find things in your weekly allotment that you would never buy on your own. Whether it's a rutabaga or an unfamiliar winter squash, the CSA box's contents invariably send you to your cookbooks to figure out what in the world to do with them." - Michael Pollan, In Defense of Food: An Eater's Manifesto (Get the book.)

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