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Broccoli and broccoli sprouts

Mom was right—broccoli is great for you. One cup of cooked broccoli has twice as much fiber as a slice of whole-wheat bread, along with a substantial dose of calcium. Broccoli also contains glucosinolates (precursors to the potent cancer-fighting compounds isothiocyanates) and antioxidants that can prevent heart disease. Broccoli sprouts, seedlings of the broccoli plant, are especially high in cancer-protective sulforaphane. Studies show that broccoli sprouts contain 10 to 100 times more sulforaphane than mature broccoli.

Quick tips: Stock up on frozen broccoli spears to use in a pinch. Because broccoli sprouts deteriorate quickly if they're damp, keep them sealed in the original container and refrigerated for up to a week.

How to eat more broccoli
•Toss steamed broccoli florets, chopped red peppers, and olive oil with cooked whole-grain penne pasta.
•Thread broccoli spears on skewers; brush with olive oil and lemon juice and grill.
•Purée cooked broccoli, vegetable stock, and silken tofu for a creamy, low-fat, dairy-free soup.
•Use broccoli sprouts in place of lettuce on sandwiches and in wraps.

Try this recipe: Broccoli Sprout and Arugula Salad with Blackberries, Papaya and Almonds