Andreas Moritz
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 But, a recent woman's study shows that by eating a 3-ounce serving of brussels sprouts several times a week, women can slash the risk of a hip fracture by 30 percent. In addition, phytochemicals found in brussels sprouts enhance the activity of the body's natural defense systems to protect against disease, including cancer. Scientists have found that sulforaphane, a potent phytonutrient found in brussels sprouts and other hrassica vegetables, boosts the body's detoxification enzymes.
Brussels sprouts are a good source of fiber and folate and an excellent source of vitamin C. |
Dr. Steven R. Gundry
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 Funny little mini-cabbages, brussels sprouts are usually ignored because they smell bad when they're overcooked, but here's a way to fix them that guarantees you'll enjoy'em!
1 pound brussels sprouts 3 tablespoons extra-virgin olive oil Vz cup raw hazelnuts or walnuts % teaspoon sea salt
Va teaspoon cracked black peppercorns 1 teaspoon roasted sesame oil (optional)
Trim the tough stem ends of the brussels sprouts and remove any discolored leaves. Using a food processor fitted with the slicing blade, place the sprouts in the tube and slice thin. |
Gary Null and Amy McDonald
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 Serves 2
Aromatic Green Casserole_
3 ounces snap beans, cut into bite-size pieces
3 ounces brussels sprouts, cut into bite-size pieces 3 ounces broccoli, cut into bite-size pieces
1 1/2 ounces walnuts, chopped
2 tablespoons soy oil
1/2 teaspoon chopped fresh dill 1/4 teaspoon sage 1/2 teaspoon salt juice of 1/2 lemon pinch cayenne
Steam beans, brussels sprouts, and broccoli for 8 minutes. Combine beans and walnuts with remaining ingredients and 2 ounces water. Transfer to blender and puree until smooth. Pour sauce over vegetables. Serve hot or cold. |
Andreas Moritz
See book keywords and concepts |
| Scientists have found that sulforaphane, a potent phytonutrient found in brussels sprouts and other hrassica vegetables, boosts the body's detoxification enzymes.
Brussels sprouts are a good source of fiber and folate and an excellent source of vitamin C. Vitamin C supports immune function and the manufacture of collagen, a protein that forms the basic substance of body structures including the skin, connective tissue, cartilage, and tendons. |
Dr. Steven R. Gundry
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| Return the nuts to the pan and mix with the brussels sprouts. Season with salt and pepper. Pour the sesame oil over just before serving. Serve alone or use as a base for meat or poultry dishes.
VARIATION
Nutty Green Beam: Substitute 1 pound green beans for the brussels sprouts. Trim, but don't slice in food processor. After mixing with the nuts, sprinkle juice of half a lemon over the top and serve.
PHASE 3
Combine the ingredients and eat raw! Don't wrinkle up your nose until you've tried it this way.
Balsamic AAparaguA
PHASES 1-3, SERVES 2
I can never get enough asparagus! |
| Brussels sprouts 3 tablespoons extra-virgin olive oil Vz cup raw hazelnuts or walnuts % teaspoon sea salt
Va teaspoon cracked black peppercorns 1 teaspoon roasted sesame oil (optional)
Trim the tough stem ends of the brussels sprouts and remove any discolored leaves. Using a food processor fitted with the slicing blade, place the sprouts in the tube and slice thin. (Alternatively, slice as thin as possible by hand or use a mandoline.)
Heat i tablespoon of the oil in a skillet or wok over medium-high heat. Add the nuts and cook for 5 minutes, until fragrant. Remove and reserve. |
C. W. Randolph, M.D.
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 Remove and discard the outer leaves of the brussels sprouts and boil them in a separate pan for 5 minutes. Drain and cut in half. Put olive oil in skillet, saute onion, and add beets and brussels sprouts. Cook until warm, about 2-3 minutes, then stir in orange juice concentrate and ginger. Salt and pepper to taste. Makes 6 servings. |
Dr. Steven R. Gundry
See book keywords and concepts |
| Brussels sprouts 3 tablespoons extra-virgin olive oil Vz cup raw hazelnuts or walnuts % teaspoon sea salt
Va teaspoon cracked black peppercorns 1 teaspoon roasted sesame oil (optional)
Trim the tough stem ends of the brussels sprouts and remove any discolored leaves. Using a food processor fitted with the slicing blade, place the sprouts in the tube and slice thin. (Alternatively, slice as thin as possible by hand or use a mandoline.)
Heat i tablespoon of the oil in a skillet or wok over medium-high heat. Add the nuts and cook for 5 minutes, until fragrant. Remove and reserve. |
Gary Null and Amy McDonald
See book keywords and concepts |
| Serves 2
Sprout and Veggie Salad_
3 ounces brussels sprouts 3 ounces lima beans, cooked (chilled) 3 ounces barley, cooked (chilled) 3 ounces soybean sprouts
1 1/2 ounces Brazil nuts, chopped
2 tablespoons soy oil 1 teaspoon soy sauce
1/2 teaspoon chopped parsley 1/2 teaspoon rosemary 1/2 teaspoon salt
Steam brussels sprouts for 10 minutes. Combine all ingredients and mix well. Serve cool. |
| Serves 2
Aromatic Green Casserole_
3 ounces snap beans, cut into bite-size pieces
3 ounces brussels sprouts, cut into bite-size pieces 3 ounces broccoli, cut into bite-size pieces
1 1/2 ounces walnuts, chopped
2 tablespoons soy oil
1/2 teaspoon chopped fresh dill 1/4 teaspoon sage 1/2 teaspoon salt juice of 1/2 lemon pinch cayenne
Steam beans, brussels sprouts, and broccoli for 8 minutes. Combine beans and walnuts with remaining ingredients and 2 ounces water. Transfer to blender and puree until smooth. Pour sauce over vegetables. Serve hot or cold. |
| Serves 2
Sprout and Veggie Salad_
3 ounces brussels sprouts 3 ounces lima beans, cooked (chilled) 3 ounces barley, cooked (chilled) 3 ounces soybean sprouts
1 1/2 ounces Brazil nuts, chopped
2 tablespoons soy oil 1 teaspoon soy sauce
1/2 teaspoon chopped parsley 1/2 teaspoon rosemary 1/2 teaspoon salt
Steam brussels sprouts for 10 minutes. Combine all ingredients and mix well. Serve cool. |
James Dowd and Diane Stafford
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 As kids, we may have eaten tasteless stuff—canned or frozen spinach boiled in a pot, or frozen carrots and peas, or frozen bitter brussels sprouts.
But now, mix it up a bit. Ever use fresh baby spinach leaves as a salad base or a pasta replacement? Spinach is an excellent source of magnesium and makes four times more antacid than most other vegetables per equivalent weighted serving. Or try fresh brussels sprouts trimmed from the stalk, steamed, and then sauteed in olive oil and garlic. |
Jonny Bowden, Ph.D., C.N.S.
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 FOR ADDED EFFECTIVENESS:
Cruciferous vegetables: Cabbages, cauliflower, mustard greens, bok choy, broccoli, brussels sprouts, radishes, and turnips
Flax/high fiber: Ground flaxseeds, any other fiber, 35 g
Fermented soy: Miso, tempeh, and natto
Vitamin E: 400 IU, twice daily. Up to 1,000 is tolerable, but do not increase if you are on anticoagulants.
Essential fatty acids: Evening primrose oil or gamma-linolenic acid (GLA) 250-500 mg
ALSO USEFUL:
Hormone therapy: Work with a health-care provider to determine appropriate levels. |
Andreas Moritz
See book keywords and concepts |
| Cauliflower and brussels sprouts have similar benefits.
Bok choy, which is brimming with minerals, has been found to lower high blood pressure by 30 points or more. No need for expensive prescription drugs that ruin your liver, kidneys and digestive systems.
Cauliflower Helps With Breast Cancer
Cauliflower is a cruciferous family member that contains many of the same cancer-fighting, hormone-regulating compounds as its cousins, broccoli and cabbage. Cauliflower is one of the least popular vegetables, but this doesn't make it less important. |
Jonny Bowden, Ph.D., C.N.S.
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| You can, of course, get some lutein from foods such as spinach, kale, broccoli, and brussels sprouts, though probably not enough to get the full therapeutic effect of supplements.
In 2004, the Lutein Antioxidant Supplementation Trial (LAST) found that subjects receiving lutein or lutein plus antioxidants showed a significant increase in macular density and in some measures, visual function. Virtually every expert now includes lutein and zeaxanthin (they are usually found together) in any formula for eye health and for the prevention of macular degeneration and adult vision loss. |
Caldwell B. Esselstyn, Jr., M.D.
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 Brussels sprouts, corn, cabbages, lettuces, peppers. Bok choy, Swiss chard, and beet greens. Turnips and parsnips. Summer squashes, winter squashes, tomatoes (although strictly speaking, tomatoes are fruit), cucumbers. Almost any vegetable you can imagine is legal on this plan, with a single exception, for cardiac patients: avocados, which carry a high fat content unusual for vegetables. Those without heart disease can eat avocados as long as their blood lipid levels are not elevated.
2. Legumes. Beans, peas, and lentils of all kinds. |
C. W. Randolph, M.D.
See book keywords and concepts |
| Stir in ginger, coriander, turmeric, cardamom, cayenne, and brussels sprouts. Pour in the apple and lemon juices, add salt and pepper, then cover and simmer until tender, about 5 minutes. Makes 6 servings.
NUTRITION FACTS
Amount Per Serving: Calories 90 - Calories from Fat 45 - Total Fat 5 g - Saturated Fat 0.5 g - Cholesterol 0 mg - Sodium 20 mg - Total Carbohydrate 10 g Dietary Fiber 3 g - Sugars 4 g - Protein 3 g - Calcium 4% DV
Kale and Sauerkraut
1 bunch kale
1 can sauerkraut, drained
Steam kale leaves until tender but still green. Stir in one can of sauerkraut before serving. |
Elaine Magee
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 At your next barbecue, when grilling your lean steak or pork tenderloin (B6and B12), throw some high-folic acid veggies on the grill, like asparagus, okra, broccoli, or brussels sprouts.
12. When tossing a pasta salad together, add some pieces of lean meat-such as skinless roast chicken or turkey, beef (B6 and B12), or salmon (omega-3s)-to the pasta (enriched with folic acid). Add some kidney beans and/or avocado, and you'll crank the folic acid up a couple notches. grapefruit, and dried apricots. Together they provide several important examples of food synergy. |
| Color (the deeper the better)
brussels sprouts, kale, etc.)
/ Citrus fruits and juice (oranges, grapefruit, tangerines, etc. |
Andreas Moritz
See book keywords and concepts |
| Research carried out at Britain's Institute of Food Research has revealed that brassica vegetables such as cabbages, kale, broccoli and brussels sprouts contain anticarcinogenic compounds, stimulating cancer cells to commit suicide. These vegetables have strong purifying effects on tissues and blood. Eating them regularly greatly reduces overall toxicity and eliminates the body's need for cancer cells.
In this context, Dr. Warburg's insights about the sugar-cravings of cancer cells are very helpful. Cancer cells are unable to multiply rapidly without it. |
Lester A. Mitscher and Victoria Toews
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 In a comparison of the antioxidant activity of various vegetables (including garlic, spinach, broccoli, kale, brussels sprouts, onions, and many others) with the antioxidant activity of green and black tea, the teas were found to have a greater ability to quench free radicals than the vegetables. Clearly, green tea is a powerful agent for fighting free radicals,2 and it can be added to your daily antioxident arsenal in beverage or dietary supplement form. |
Andreas Moritz
See book keywords and concepts |
| In addition, a cup of brussels sprouts contains a whopping 1122 IU of vitamin A, plus 669 IU of beta-carotene, both of which are important for defending the body against infection and promoting supple, glowing skin.
Artichoke—For Good Digestion
The artichoke {Cynara scolymus) has been known for centuries for its beneficial effects on digestion. Its most noted effect is increased bile production. Because the body uses cholesterol to make bile acids, increasing bile acid production may balance blood cholesterol. |
Jonny Bowden, Ph.D., C.N.S.
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 Why Horseradish Beats Broccoli
Horseradish is a member of the distinguished Cruciferae family, the Medici of vegetables, whose relatives include broccoli, brussels sprouts, cabbage, cauliflower, kale, rutabaga, and turnip. If you've read about any of the above vegetables in this book, you know that a significant body of research exists showing the health benefits and cancer-fighting properties of many of the compounds that have been isolated from this food family. |
Elaine Magee
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| FRUITS AND VEGETABLES WITH HIGH ORAC VALUES
ORAC
2,000+
900-1,600
500-899
FRUITS
Prunes, raisins, blueberries, blackberries Strawberries, raspberries, plums Oranges, red grapes, cherries
VEGETABLES
Kale, spinach, brussels sprouts, alfalfa sprouts
Broccoli florets, beets, red bell pepper
SYNERGY IN ACTION:
APPLES
What fruit can you count on to be fresh and crisp and wonderful through the dead of winter? Apples! While other fruit bins can look sad and dreary that time of year, the apple section comes alive with color and is filled to the brim. |
Dr. Steven R. Gundry
See book keywords and concepts |
| VARIATION
Nutty Green Beam: Substitute 1 pound green beans for the brussels sprouts. Trim, but don't slice in food processor. After mixing with the nuts, sprinkle juice of half a lemon over the top and serve.
PHASE 3
Combine the ingredients and eat raw! Don't wrinkle up your nose until you've tried it this way.
Balsamic AAparaguA
PHASES 1-3, SERVES 2
I can never get enough asparagus! As the growing tips of a tall fernlike plant, asparagus is the ultimate in health food. But let's mix it up a bit, shall we? |
Bill Sardi
See book keywords and concepts |
 For example, the anti-cancer drug oltipraz is a synthetic version of the molecules found in cruciferous vegetables like cauliflower, brussels sprouts and cabbage.
Business Week magazine says there are now 402 cancer drugs in development, compared to 126 a decade ago. The American public is going to have these drugs literally shoved down their throat.
Reasons why chemotherapy doesn't work
Drug resistance produced by enzymes in the liver (cytochrome p450 enzymes). |
Jonny Bowden, Ph.D., C.N.S.
See book keywords and concepts |
| Broccoli and other brassicas (cauliflower, cabbage, brussels sprouts): Good source of sulforaphane and indole-3-carbinol, which may help prevent different types of cancer.
10. Apples: Good source of fiber, potassium, and quercetin. Folk wisdom is frequently correct!
CHAPTER 10
Specialty Foods
This group of foods is connected only by two facts: One, they are all superbly healthy foods, and two, none of them fits neatly into any of the other categories. Sure, sauerkraut and kimchi are both technically vegetables, but they're also fermented and used as condiments. |
| Other members of the brassica family include cabbage, broccoli, brussels sprouts, and kale, and all are loaded with cancer-fighting substances like indoles, isothiocyanates, and sulforaphane. One of the key dietary recommendations of the American Cancer Society is to include these cruciferous vegetables in your diet on a regular basis.
So mustard seeds come from veggie royalty. Other members of the same plant family include horseradish (see page 43) and cress. |
| Like its relatives (broccoli, brussels sprouts, cabbage), kohlrabi contains important phytochemicals such as cancer-fighting indoles, sulforaphane, and isothiocynates. It's also a good source of vitamin C (83 mg per cup) and an excellent source of potassium (472 mg). And for a measly 36 calories per cup, you get a whopping 5 g of fiber.
In case someone ever asks you, Hamburg Township in Michigan has christened itself the "Kohlrabi Capital of the World." No, I'm not making this up. At one time, back in the 1980s, they had a kohlrabi festival that actually drew 600 people. |
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