Sulforaphane and indole-3-carbinol (I3C) are 2 potent anti-cancer compounds found in broccoli. Indole-3-carbinol is also known for its ability to absorb excess estrogen in the body and has a role in liver detoxification. Sulforaphane has been shown to cause cell death (apoptosis) in colon, prostate, breast and lung cancer cells.
Cancer-Related Benefits of Indole 3 Carbinol (I3C)
As mentioned, I3C is believed to play a key role in anti-cancer effects. This has been seen across a wide range of studies and types of cancers. In one study, when mice were given I3C, tumor sized was reduced by 65 percent. Some examples of cancer types that have been reported within studies include:
Prostate: Induces cell death in cancer cells
Breast: Induces cell death in cancer cells and inhibits cancer development
Cervical: A study found that high levels of estrogen protected cervical cancer cells from cell death
Colon: Inhibits cancer development and induces cell death in human colon cancer cells
Lung: Inhibits cancer development
Liver: Inhibits cancer development
Stomach: Inhibits cancer development
Uterus: Inhibit cancer development
Other sources of indole 3-carbinol include: the cruciferous vegetables, broccoli, kale, cauliflower, cabbage, brussels sprouts, collard greens, and bok choy.
BROCCOLI BEEF RECIPE
1 1/2 lbs grass fed beef steak – can use Ribeye steak, sirloin or T-bone steak, cut in strips)
2 tbsp fresh ginger, grated
4 cloves garlic, minced
1 lb broccoli florets with stem
3 tbsp olive oil
Salt and pepper
1 Onion chopped
cup of water
1 Season meat with salt and pepper on both sides
2 In a pan cook steak in butter over medium heat until browned on both sides. (But not fully cooked through about 2 min).
3 Remove meat from pan and place in the slow cooker
4 In the same pan you used to brown the beef: stir in onions and garlic and ginger and cook 2 minutes.
5 After the 2 minutes Pour in 1/4 cup of water into the pan to get all the flavour from the meat and onions and ginger and garlic.
6 Transfer onions, garlic ,ginger and the flavourful pan liquid into the slow cooker.
7 Add a half cup of water of water and cook on low for 3-4 hrs or until meat is nice and tender.
8 You can cut the broccoli and the stem of the broccoli in bite sized or large pieces whatever your preference and put it in the slow cooker for the last 20 minutes cooking. (try not to overcook the broccoli, steamed but still crunchy is best),
9. Season with salt and pepper and serve.
*can be served over white rice or cauliflower rice (if you are going low carb).
* I like to add 2 tbsp of coconut aminos to the recipe to give it a kick.