Αρχική World News Want to learn more about Sulforaphanes?

Want to learn more about Sulforaphanes?

Sulforaphanes are a class of phytochemical. A phytochemical is:

  • A product from plants that is not a vitamin or mineral
  • No known required amount in the diet
  • Have health promoting benefits.

Brassica or cruciferous vegetables are the main source of sulforaphanes. There are 375 varieties of brassica vegetables that include arugula, bok choy, broccoli, broccoli rabe, brussel sprouts, cabbage, cauliflower, collard greens, dandelion, kale, mizuna, radicchio, radishes, and turnips, just to name a few. The sulfur component of this phytochemical is what makes these foods bitter, which makes some people turn their nose up to these power packed foods.

Ever wonder how you should eat these foods to get the benefits of the sulforaphanes from those bitter power packed foods? Read on! The key in getting the most nutrients is to chop the food to get the active component working in our bodies. Once the cell walls of the brassica plant is broken down, the enzyme myrosinase releases an active cancer fighting chemical.

These foods can be eaten raw with salt to help make them more bioavailable as in this recipe (below), or lightly steamed as these foods tend to be high in vitamin C, and the less heat the better. If you don’t like the bitterness, consider roasting with a pinch of sea salt to bring out the natural sweetness of the plant or drizzle with some honey when roasting or after sautéing or steaming.

The recipe below uses maple syrup in the tahini dressing to mask the bitter component of the kale. 

Easy Massaged Kale Salad

Recipe Source: Minimalist Baker at https://minimalistbaker.com/easy-massaged-kale-salad-15-minutes/

Picture Credit: Minimalist Baker

Picture Credit: Minimalist Baker

Servings: 4 

Ingredients

  • 2 large bundles curly kale, large stems removed and roughly chopped
  • 1 Tbsp lemon juice
  • 1 Tbsp extra virgin olive oil (if avoiding oil, omit)
  • 1 healthy pinch sea salt

DRESSING

  • 1/3 cup tahini  
  • 3 Tbsp lemon juice
  • 1-2 Tbsp maple syrup (or sub agave, or honey if not vegan)
  • 1 pinch sea salt (optional)
  • Water to thin (~3-6 Tbsp or 45-90 ml as original recipe is written)

TOPPINGS optional

Crispy baked chickpeas

Instructions

1. Rinse and dry the kale. Remove the green leaves from the stalky stem.

2. Stack your stalks of kale on top of each other and finely chop into bite-size pieces.

3. Place in a bowl and top with lemon juice and extra virgin olive oil. Massage the kale with clean hands for about 3 minutes. The point of massaging is to infuse the kale with the lemon juice and oil, and also to break down some of the tough, fibrous characteristics of kale. This makes it easier to chew and digest and makes for a more tender salad. Season with salt, massage/toss once more, then set aside.

4. Next prepare the dressing. Add tahini, lemon juice, maple syrup, and salt (optional) to a medium mixing bowl. Whisk to combine. Then slowly add water until creamy and pourable. The mixture may seize up and thicken at first, but continue adding water a little at a time, whisking until creamy and smooth. Taste and adjust flavor as needed, adding more lemon juice for acidity, maple syrup for sweetness, or salt to taste. Set aside. (Store leftover dressing in the refrigerator up to 5-7 days — sometimes longer.)

5. Top with desired amount of dressing and crispy chickpeas (optional), toss, and serve. Leftovers keep covered in the refrigerator up to 3-4 days (not freezer friendly).

Nutrition (1 of 4 servings)

Serving: 4 servings

Calories: 183 Carbohydrates: 10.8 g, protein: 6.9 g,  fat: 14.4 g,  saturated Fat: 2 g,  polyunsaturated Fat: 5.16 g,  monounsaturated Fat: 6.5 g,  trans Fat: 0 g,  Cholesterol: 0 mg, Sodium: 46 mg, Potassium: 315 mg, Fiber: 4.4 g, Sugar: 4.4 g, Vitamin A: 4013 IU, Vitamin C: 53.89 mg, Calcium: 81 mg, Iron: 2.22 mg


Audrey Caspar-Clark MS, RD, LDN, Doris Piccinin, MS, RD, CDE, CSO, LDN, Carly Roop, RD, CSO, MA, LDN, and Caroline Meehan, RDN, CSOWM, LDN, CDCES are the registered dietitians at the Abramson Cancer Center at Perelman Center for Advanced Medicine who specialize in cancer nutrition and provide information based on sound nutritional therapies to support patients throughout their cancer treatment.

Source

NEWSLETTER

Συμπληρώστε το email σας για να λαμβάνετε τις σημαντικότερες ειδήσεις από το ogkologos.com

Βρείτε μας

2,449ΥποστηρικτέςΚάντε Like
57ΑκόλουθοιΑκολουθήστε

Διαβαστε Επίσης

Καρκίνος και Κορωνοϊός (COVID-19) ΜΕΡΟΣ Α

Εάν είστε καρκινοπαθής, το ανοσοποιητικό σας σύστημα μπορεί να μην είναι τόσο ισχυρό όσο κανονικά, έτσι μπορεί να ανησυχείτε για τους κινδύνους που σχετίζονται...

ΠΑΓΚΟΣΜΙΑ ΗΜΕΡΑ ΚΑΡΚΙΝΟΥ

Η Παγκόσμια Ημέρα Κατά του Καρκίνου καθιερώθηκε με πρωτοβουλία της Διεθνούς Ένωσης κατά του Καρκίνου (UICC), που εκπροσωπεί 800 οργανώσεις σε 155 χώρες του...

ΕΞΕΛΙΞΕΙΣ ΣΤΗ ΘΕΡΑΠΕΙΑ ΤΟΥ ΜΗ-ΜΙΚΡΟΚΥΤΤΑΡΙΚΟΥ ΚΑΡΚΙΝΟΥ ΤΟΥ ΠΝΕΥΜΟΝΑ (ΜΜΚΠ)

ΕΞΕΛΙΞΕΙΣ ΣΤΗ ΘΕΡΑΠΕΙΑ ΤΟΥ ΜΗ-ΜΙΚΡΟΚΥΤΤΑΡΙΚΟΥ ΚΑΡΚΙΝΟΥ ΤΟΥ ΠΝΕΥΜΟΝΑ (ΜΜΚΠ) Γράφει ο Δρ Παπαδούρης Σάββας, Παθόλογος-Ογκολόγος   Ο ΜΜΚΠ βρίσκεται αναλογικά στο 80% και πλέον του συνολικού...

Διατρέχουν όντως οι καρκινοπαθείς μεγαλύτερο κίνδυνο λόγω κοροναϊού;

Σε πρακτικό επίπεδο, τα δεδομένα των σχετικών μελετών υποδηλώνουν ότι η χημειοθεραπεία ή οι άλλες αντι-νεοπλασματικές θεραπείες δεν αυξάνουν σημαντικά τον κίνδυνο θνησιμότητας από...

FDA: Η ακτινοβολία των smartphones δεν προκαλεί καρκίνο

Σε μια νέα έκθεσή της, η Υπηρεσία Τροφίμων και Φαρμάκων (FDA) των ΗΠΑ αναφέρει ότι επανεξέτασε τις σχετικές επιστημονικές έρευνες που δημοσιεύθηκαν τα τελευταία...

Νέα ανακάλυψη, νέα ελπίδα για τον καρκίνο

Ένα νεοανακαλυφθέν τμήμα του ανοσοποιητικού μας συστήματος θα μπορούσε να αξιοποιηθεί για την αντιμετώπιση όλων των ειδών καρκίνου, σύμφωνα με επιστήμονες του πανεπιστημίου Cardiff...
- Advertisment -

Ροή Ειδήσεων

Overall Breast Cancer Incidence Down Since 1999, Rates Increase for Women Under 40

U.S. breast cancer death rates decreased by about 1% per year between 2013 and 2018. What were the new case rates during that same...

Impressive Responses to PD-1 Blockade in a Large Cohort of Children and Young Adults with Recurrent/Progressive Germline DNA Replication Repair-Deficient Cancers

A large, observational, registry-based study that leveraged systematically collected data gathered both retrospectively and prospectively through the International Replication Repair Deficiency Consortium reveals impressive...

2-Year-Boy Is So Excited To See Himself In Disney’s ‘Encanto’

The importance of representation in media has been a growing topic of concern, and companies have responded by adding more diversity to their characters,...

Man Walks Entire Continent To Spread Awareness About Mental Health & Suicide Prevention

Matthew Fennell is walking over 3,000 miles across Australia for an important cause and one that is near and dear to his heart. Last year,...

Boy Battling Cancer Becomes Honorary Police Officer, Sworn In To 45 Agencies

At just ten years old, Devarjaye “DJ” Daniel has already been through more than most people go through in their entire lives. DJ has been...

Paclitaxel and Carboplatin Not Inferior When Compared with Paclitaxel and Ifosfamide for the Treatment of Patients with Uterine Carcinosarcoma

With regard to overall survival (OS), paclitaxel and carboplatin was not inferior and demonstrated improved progression-free survival (PFS) when compared with paclitaxel and ifosfamide...