October is National Breast Cancer Awareness Month. There is plenty research showing you can positively reduce risks for cancer and support treatment for those already diagnosed. Eating a diet rich in vitamins and minerals and boosting your fiber intake are steps you can take to make your diet healthier. A diet high in cruciferous vegetables, whole grains and antioxidant fruits and vegetables can help protect against cancer. Broccoli, spinach, cauliflower, Brussels sprouts, cabbage, collards and kale are known as cruciferous vegetables. Some of the foods considered whole grain are brown rice, oatmeal, quinoa, whole wheat, whole grain barley, wild rice. Antioxidant fruits and vegetables include beans, berries, artichoke, apples, oranges and plums.
Roasted Garlic Lemon Broccoli
Preheat the oven to 400 degrees.
• 2 heads broccoli, separated into florets ½ tsp black pepper
• 2 tsps extra0virgin olive oil 1 clove garlic, minced (1 tsp – 1 Tbs)
• 1 tsp sea salt ½ tsp lemon juice
In a large bowl, toss broccoli florets with the olive oil, sea salt, pepper and garlic. Spread the broccoli in an even layer on a baking sheet. Bake in a preheated oven until broccoli is tender, approximately 15-20 minutes. Remove from oven and transfer to a serving dish. Optional: squeeze fresh lemon juice over the broccoli before serving.