Grapevine, TX | How to Make Sesame Broccoli Saute | Kotsanis Institute
Hello, and welcome back to Cooking with Kotsanis, where we talk about how to use nutrition to fight illness. As you know, on Cooking with Kotsanis, we discuss a variety of diseases and illnesses and offer foods and recipes that can address those ailments. Coming up on May 22nd, we are starting a series of discussions on cancer, and today we're working with broccoli. Here's the thing. I could talk about broccoli every single week of the year, because it is that good for you, but I've been saving it for cancer because it is on the top 10 list of foods that you see over and over that helps to prevent many types of cancers.
Let's look at a recipe called sesame broccoli stir fry. It's a delicious recipe, and here's your ingredient list. Broccoli is in the same family with cabbage and brussel sprouts, two other very potent cancer preventers. What makes these foods so powerful is their high level of sulforaphanes. The very same compound that gives these vegetables their strong bitter smell also increases the enzymes that help rid the body of carcinogens, kill abnormal cells, and limit oxidation in the body. Just a half a cup of these cruciferous vegetables a day can help protect you from a number of cancers.
After chopping and dicing toaster sesame seeds, they need only a few moments over medium heat to turn brown and fragrant, and then set them aside. Next, saute the shallot and garlic until they are transparent and fragrant before adding in the broccoli, asparagus and lemon. The best way to cook broccoli and get the most nutritional benefit is to cut it into small florets and let them sit for five to six minutes before cooking, which lets enzymes in the broccoli start intensifying some of the sulfur compounds. Also, cooking the veggie for three to five minutes aides digestion of these very fibrous materials and promotes better option of nutrition, so that's what we'll do. Cover the pan and cook until the broccoli is bright green.
Since this only takes a few minutes in the skillet, this dish is going to be ready in no time. I'm going to finish off with the soy sauce and your toasted sesame seeds. Just toss all of that together. I just threw this recipe together last night, and change the ingredient amounts as much as you need to get the flavor combination that you like. I like the soy sauce because it darkens the flavor of the lemon a little bit. May 22nd is our upcoming Lunch and Learn. We are focusing on cancer for the next few lectures, so get your RSVP in today. Thank you again for joining us with Cooking with Kotsanis and have a great week.