For the past two years, I intentionally avoided any food and nutrition topics relating to COVID-19, mainly to offer readers something other than the ubiquitous pandemic talk. Certainly, there’s been significant restrictions in food availability for many, especially low-income populations, leading to both food insecurity and malnutrition.
But new research showing that broccoli contains a potential anti-viral compound that may slow the growth of COVID-19, is another example of the power of eating whole foods, particularly vegetables and fruits. Evidence from lab experiments at Johns Hopkins demonstrates that the phytochemical (a plant-derived chemical) sulforaphane found abundantly in broccoli and other cruciferous (sulfur-containing) vegetables may offer potentially new potent protection against both COVID-19 and the common cold.
Sulforaphane—already known for having anti-cancer properties by interfering with certain cellular processes—can inhibit the replication of SARS COV-2, the coronavirus that causes COVID-19 in cells and mice. Please note: lab research as such is preliminary, and does not directly equate to effectiveness in people until human studies are conducted. Thus, news bites and headlines such as “Broccoli prevents COVID-19” are not accurate at this point and may trigger the public to consider sulforaphane supplements available on the market. This is not at all recommended for two reasons: 1) isolating and manipulating natural substances found in vegetables (and other whole foods) are poor imitations for the bioavailable benefits and synergistic effects in these food compounds, and 2) there is a lack of regulation covering such supplements.
Along with broccoli, cabbage, kale and Brussels sprouts are rich in sulforaphane along with many vitamins and minerals. These veggies are also great sources of soluble fiber shown to help reduce risk for heart disease as well as for metabolic syndrome, a combination of factors—including high blood pressure, high insulin levels, excess weight, high levels of triglycerides, and low levels of the good HDL cholesterol—which all increase the risk for heart disease and diabetes. Hopefully human studies will define the amount of cruciferous vegetables to consume to achieve a value of sulforaphane necessary for anti-viral action.
Meanwhile, as the COVID-19 pandemic continues to unfold and both vaccines and treatment medications are evaluated and improved, it only makes good sense to include plenty of whole plant foods in your regular diet that contain potential anti-viral agents. Consuming broccoli, cabbage, kale and Brussels sprouts on a regular basis already helps to reduce your risk for certain cancers, heart disease, metabolic syndrome, diabetes, and excess body weight. So…shred for slaws, steam, blend in smoothies, roast, saute, and toss in soups, salads, and pasta or grain dishes for as many cruciferous veggies as you can for their established health benefits and the potential to fight COVID-19. Keep in mind that most whole vegetables and fruits are also full of many other nutrients with additional healthy benefits. Variety is best.
To your good health and Bon Appetit!
SKILLET CHICKEN THIGHS WITH BROCCOLI & ORZO
Adapted from Aaron Hutcherson, The New York Times.
INGREDIENTS
4 bone-in, skin-on chicken thighs (about 2 pounds), patted dry
½ teaspoons kosher salt
½ teaspoon black pepper
3 tablespoons extra-virgin olive oil
1 lemon, thinly sliced and seeds removed
12 ounces broccoli florets, cut into smaller pieces if larger (about 4 cups)
8 ounces dried Whole Wheat orzo (about 1 1/4 cups)
1 teaspoon fresh thyme leaves (or dried in a pinch)
2 garlic cloves, minced
½ cup dry white wine
2 cups low-sodium chicken broth
PREPARATION
Season chicken thighs on both sides with salt and 1/2 teaspoon pepper. In a large, heavy skillet (preferably cast-iron or stainless steel), heat olive oil over medium-high. Cook the chicken, skin-side down, until golden brown, about 7 minutes. Flip and cook until golden on the other side, about 5 minutes more. Transfer chicken to a plate and set aside.
Decrease heat to medium, add lemon slices, and cook until the lemons release their juices and start to brown, 1 to 2 minutes. Transfer to the plate with the chicken.
Add broccoli, orzo, thyme, and garlic to the skillet and stir to coat. Cook, stirring occasionally, until the orzo is lightly toasted and the broccoli is bright green, about 5 minutes.
Deglaze with the wine and cook until the liquid is mostly absorbed, 1 to 2 minutes.
Add the broth and lemon slices to the skillet, then add the chicken thighs, skin-side up, along with any liquid from the plate. Cover the skillet and continue cooking until the orzo is tender, most of the liquid is absorbed, and the chicken is cooked through, 13 to 15 minutes.
If you want to add a little texture and crunch to the dish, uncover and continue to cook until browned and crisp on the bottom, 3 to 5 minutes. Serve warm.