For The Press

One-pot dishes loaded with earthy garden flavor are not only delicious and convenient, but nutritious as well. This recipe delivers all of that.

The cauliflower and broccoli provide excellent nutritional quality and add to the pleasant consistency of the dish. Cauliflower and broccoli are cruciferous vegetables, which contain cancer protective glucosinolates such as indoles and isothiocyanantes. These cruciferous vegetables with their four petal flowers in the shape of a cross or crucifer, hence their name, are also good sources of vitamin C and the B vitamin folate. The bell peppers also add their own nourishing goodness of vitamin C and a splash of color.

The fresh thyme provides a traditional Mediterranean flavor. Its reputation as a healer and protector goes back thousands of years. In fact, during the Roman times, it was thought that eating thyme during a meal would protect one from poison. No wonder it was a favorite of emperors. Times have changed, of course, but thyme is still a superstar of herbs.

Oregano, whose name actually is derived from the Greek phrase "joy of the mountains," was used by Hippocrates as an antiseptic. The ancient Greek physician, who is considered the father of modern medicine, must have realized it had nutritional value. Today we know oregano has antioxidants.

Most people, though, treasure oregano for its taste. Add all of the above to quinoa and the result is a delicious and healthy dish. Actually a seed and native to South America, quinoa is cooked like a grain.

Quinoa contains all essential amino acids in higher amounts compared to other grains, making it a good source of protein. An alternative for rice in many dishes, quinoa comes in a variety of colors - cream, red, purple, orange, green, and black.

Saute the vegetables until they just start to soften so you don't overcook them. That way, the vegetables' tender-crisp texture pairs well with the consistency of the quinoa.

You can serve this dish by itself as a light meal, but for a more substantial repast you can add a portion of roasted chicken. Or add a cucumber salad. Simply dice fresh cucumbers and thinly slice some onions. Add a few tomato wedges and top with a bit of extra virgin olive oil and freshly squeezed lemon juice. Just like that, lunch or dinner is served.

From the American Institute for Cancer Research