Broccoli is one of those vegetables that has maintained its reputation for health for as long as I can remember, never being marred by a smear campaign against it like other whole foods. For that reason, you might have nightmare memories of being forced to eat a whole plate of the green stuff before leaving the dinner table. But, it's high time you get over that because it's good for you, but delicious too.
Broccoli is chock full of vitamin D, vitamin K, vitamin A, and vitamin C, as well as folate, fiber, manganese, and potassium. All of these nutrients help to keep your eyes and skin healthy, lower cholesterol, detoxify the body, decrease allergic reactions, reduce inflammation, regulate digestion, increase cardiovascular health, all of which can lead to cancer prevention and reduction in heart attacks and strokes.
When you're picking broccoli at the market, look for stalks with compact heads without loose florets, and for a uniform color with no yellowing or yellow flowers. Don't wash your broccoli before storing it in a sealed bag in the fridge, as water will spoil the broccoli. If you grow broccoli and have an abundance of it, you can blanch it in boiling water for 1 minute, dunk it in an ice bath, dry it, and then freeze it in a sealed bag for up to a year.
Broccoli is one of the few vegetables that are actually healthier when cooked because the body can absorb its vitamins easier. It's delicious when steamed very lightly and can turn disgustingly mushy when overcooked. Try steaming it for 3-4 minutes and then dunking it in an ice-water bath to instantly stop the cooking process. This will give you a slightly crunchy, still sweet texture and flavor. Then flavor it or eat it plain.
I love broccoli with nutritional yeast sprinkled on top, or some Bragg's liquid aminos. It's also excellent in a macaroni and cheese casserole, or even made into mashed broccoli with potatoes. You can put it into nearly every pasta or whole grain dish and those picky little eaters at your house won't even notice. Most of all, learn to enjoy the flavor of fresh, crunchy broccoli.
"Why hasn't veganism helped my diabetes yet?"
I am a 62-year old woman who has had diabetes type 2 for almost ten years. I can't control my blood sugar and have high cholesterol and triglycerides. I had blood work in July and decided, after bad results, to go vegan.
I was very careful about the diet and ate healthy, whole, vegan foods. Two weeks ago, I got results from new blood work and everything got worse. My cholesterol, triglycerides and my A1C. (was 9.3) The protein in my kidneys improved slightly and my good cholesterol went up one point. (Still not great) Now I am very upset and confused about what to eat. EVERYTHING I've read and heard about a vegan diet made me believe it would help my diabetes. Does anyone know why this happened and should I continue trying to eat vegan or give it up?
I'm sorry you're going through such a hard time. Since I'm not a doctor, I cannot really explain what might be going on with your blood results. It's also hard to say for sure without knowing exactly what food you have been eating since you moved to veganism, and about the rest of your lifestyle (exercise, stress, smoking, etc). That's why a doctor would be able to help you much better.
Have you read Tackling Diabetes with Dr. Neal Barnard or Healthy Eating for Life to Prevent and Treat Diabetes? Dr. Barnard has tons of data and helpful hints on how to go about making that change. I also just saw another book that I haven't read, Vegan Menu for People With Diabetes, that seems like it would be helpful in figuring out exactly which foods are best for you.
Other than that, my hunch is that it might take some time. Some of your numbers did move in a positive direction, so maybe they will make a larger jump the next time you get results. Sometimes the body can be stubborn and needs more than a few months to adjust to a new lifestyle. It's really key to give it completely whole foods, so staying away from white flour and sugar is essential, but there are many other important steps to take to ward off diabetes with diet. If anyone has experience with this on the forum, we'd love to hear your thoughts. Please keep us updated on your progress.
We've gotten several really good suggestions from readers, and we'd love to hear your ideas as well.
Sneak Peak: Zucchini Bread from The Vegan Bread Box
Take a sneak peak into The Vegan Bread Box right now with this sweet and savory Zucchini Bread recipe. My sister Maggie created this recipe by combining several recipes into one. It's got a light and airy texture and features pretty little flecks of zucchini in every bite. Enjoy!
Preheat the oven to 325°F. Lightly oil two loaf pans or four mini loaf pans, or pans for 24 muffins.
In a large mixing bowl, whip the flaxseed and water together until it becomes very frothy and creamy. Add the sugar, applesauce, oil, and vinegar and stir to combine. Fold in the zucchini and sugar.
In a separate bowl, combine the flour, cinnamon, baking soda, baking powder, and salt. Add the walnuts to the flour mixture. Then, gradually add the dry mixture to the wet mixture, being careful not to over-mix the dough.
Divide the dough into the pans and bake for about an hour for the loaf pans, or until a toothpick inserted into the middle comes out clean. If you are using mini loaf pans, check after 40 minutes, and for muffin tins, check after 30 minutes.
You will get two large loaves or four mini loaves from this recipe.
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Vegan Nutritionista is constantly growing and changing, and if you signed up for this newsletter a long time ago, you might not have read our new information. Our blog page keeps you up-to-date with new articles on the site.
We're in the process of updating the design of our website. I sometimes had a hard time fitting everything I wanted to say into the two columns we used to use, so now we have three columns. And, we'll be transitioning over to a really pretty color scheme. Nothing changes for you; all the content is exactly the same. I hope you like it!
We also now have a vegan forum where you can find topics submitted by users for discussion, answers, and places to add your own input. There is no member name required to participate, so you can jump right in and
If you're a vegan nutritionista yourself and have always thought about running a blog with your vegan recipes, you should think about an SBI website. I would never have known how to start a website, let alone get Vegan Nutritionista to the successful place it is right now without Site Build It, and I can't recommend it enough. If you are passionate about anything, any hobby, lifestyle, food, drink, or culture, you can start a website about it. All you have to do is love it, research it, and learn to "talk" about it and SBI will guide you to making it financially successful.
That's all for this month!! I hope you enjoyed reading it. Have a great month!
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