8 Facts about Broccoli

1. Like other fruits and vegetables, broccoli continues to respire after it’s been picked, but it does so at a very fast rate.

2. The respiration process (breathing) can destroy broccoli’s most beneficial nutrients. For example, In 10 days after harvest, 80% of its glucosinolates (anticancer compounds), 75% of flavonoids (phytonutrients), and 50% of vitamin C are lost.

3. Choose broccoli with dark green crowns and tightly closed buds. The stem should be firm and bright green. The cut end of the stem should be moist and smooth, not dry or pocked with holes.

4. Chill broccoli immediately and eat it that day or the next once you purchase it.

5. Put it in a tightly sealed bag and store it in the crisper drawer of the refrigerator.

6. Raw broccoli has 20 times more of a beneficial compound called sulforaphane (anticancer) than cooked broccoli.

7. Best way to cook broccoli is to steam it for no more than 4 minutes. Another good way is to sauté it in oil.

8. Nuking (microwaving) broccoli can destroy 50% its nutrients in 2 minutes. 


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Reference: Eating on the Wild Side – Jo Robinson



Eggplants are low in calories and cholesterol free. They contain a little bit of various nutrients such as fiber, potassium, and few vitamins and minerals. They are also rich in phytonutrients (pigments in the skin) such as “nasunin.” In addition to the benefit of being an antioxidant, nasunin is believed to have the ability of protecting lipids in the brain.

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NutriAnalysis on Facebook

In addition to the website, I also started a Facebook page to publish nutrition-related information and my “food artwork.” :D I will try my best to post at least once a week, most likely during weekends, and my goal for this page is to reach 100 “Likes” by the end of 2014. Hope you like it and find the information useful.

Here’s my latest post and my creation/drawing:

Manzano bananas are also known as apple bananas because they have an undertone of apple flavor. The average manzanos are about 4 inches (10 cm) long. The have a similar nutrient profile as regular bananas – provide a source for fiber, potassium, and other vitamins and minerals. In addition, they may be sweeter and richer in vitamin C and carotenoids.

nutrianalysis - banana

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Thanksgiving Healthy Dessert – Whole Stuffed Pumpkin with Custard

For those who are interested in making a special dessert for Thanksgiving, here’s a good one – The Stuffed Pumpkin Custard!! I found the recipe online from Vandetta Williams, but I modified the recipe a little. If you want to see the original recipe, click here.

Here’s my version. I used fat free half and half and raw honey instead of heavy cream and molasses. I also skipped nutmeg. Those are the main difference between mine and the original one. I have made it twice so far. It’s very delicious and I think the ingredients that I used were just fine!

This recipe is easy to make. It’s tasty and fun to eat. It also looks very cute on the dinner table! If you happen to have one of those small pumpkins, Definitely give it a try! You and your family will love it! :)


  • 1 pumpkin, ~3lbs
  • 3 whole eggs
  • 1 cup of fat free half & half
  • 1 tbsp brown sugar
  • 1 tablespoon honey
  • 1 teaspoon cinnamon
  • 1/4 teaspoon ginger
  • 1/2 tbsp. butter in tiny cube


  • Wash, dry and cut the lid off the pumpkin. Remove the seeds and save for baking later (Great snack!)

  • Mix together the eggs, half & half, brown sugar, honey, cinnamon and ginger
  • Strain the custard mixture to ensure a nice, smooth consistency. Fill the pumpkin with the custard mixture and dot with the butter.
  • Cover with the pumpkin lid and place pumpkin in a baking pan. Bake at 350 degrees for 1 1/2 to 2 hours, or until the mixture has set like custard. ( For my 3 lb pumpkin, it took 2.5 hours. For 1.8 lb, it took 1.5 hours)

Yield: 3-4 servings


Happy Thanksgiving, everyone! <3



Fish Health and Nutrition

Fish is a good source of protein. Unlike meat, fish is low in fat such as saturated fat. It is the primary source of omega 3 fatty acid. Fish also provides varying amounts of minerals such as magnesium, selenium, iron, calcium, zinc, phosphorous, and potassium and vitamins such as A, D, E, K, B2, B6, B12, and niacin. It is recommended to eat fish at least 2 times ( 2 servings) a week as part of a healthy diet because it helps to keep our heart healthy.  Each serving is 3.5 oz cooked or about 3/4 cup of flaked fish.

Caution on Mercury

Fish contains trace amounts of methylmercury which is an environment contaminant. In a large amount, all forms of mercury are toxic to our nervous system. Therefore, it is better to avoid fish that is high in mercury when we plan our meals.

Here’s a list of fish in different mercury level categories:

Enjoy these fish:

Crab (Domestic)
Croaker (Atlantic)
Haddock (Atlantic)
Mackerel (N. Atlantic, Chub)
Perch (Ocean)
Salmon (Canned)
Salmon (Fresh)
Shad (American)
Sole (Pacific)
Squid (Calamari)
Trout (Freshwater)

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Apricots and Pistachios Quinoa Salad

Here’s an easier and faster Quinoa recipe. I found this on the same website (CookingLight), but I modified it a lot and created my own version. It’s so deliciousssss. I love it so much! Here’s what I used for my quinoa salad:

Apricots and Pistachios Quinoa Salad

Apricots and Pistachios Quinoa Salad

Serving size: 4
Preparation time: 20 – 30 minutes


  • 3 cups water
  • 1 cup uncooked quinoa
  • Pinch salt
  • 4 cups organic spring mix
  • 15 dried organic apricots, quartered
  • 3/4 cup pistachios
  • 1/2 cup chopped cilantro
  • 1/4 tsp. black pepper


  • 1 tbsp. olive oil
  • Organic balsamic vinegar


  • Combine water, quinoa, and salt in a large saucepan. Bring to a boil; reduce heat, and simmer 15 minutes. Drain the quinoa mixture through a sieve over a bowl.
  • Combine quinoa mixture, spring mix, apricots, pistachios, cilantro, and black pepper in a large bowl. Enjoy!


Apricot is high in fiber and vitamin A. It’s also a source of many minerals and vitamins such as potassium, iron, vitamin E, Niacin, and Vitamin B6. Pistachio is high in fiber, protein, good fat such as monounsaturated and polyunsaturated fat, and many minerals and vitamins such as copper, phosphorous, magnesium, potassium, Vitamin B6, and thiamin.

This dish is loaded with fiber, nutrients, and deliciousness. Try it out or create your own favorite quinoa salad! Let me know how do you like it. :D

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