Broccoli is extremely nutritious, loaded with vitamins, and provides many health benefits.
Broccoli is part of the cabbage family and it’s valued for the top crowns of tender, edible, green flower buds. The thick, green stalks are edible too. It’s one of those vegetables that you can buy year round in most groceries.
It should have a fresh smell, and firm, tender stalks. Some say it should be bright green, but some florets may be more purple than others. This is an indication they have more cartoenoids, which is very healthy.
There are many nutritional benefits of broccoli. Broccoli is nutrient dense and it’s low in calories, one cup is only 45 calories. Brocollu nutrition contains Vitamins C, K, A, B6, B2, E, B1, B3, B5, Folate, Manganese, Fiber, Tryptohphan, Potassium, Phosphorus, Magnesium, Protein, Omega 3 fatty acids, Iron, Calcium, and Zinc.
Broccoli also contains glucoraphanin. Research has shown glucoraphanin, a compound which boosts the body’s antioxidant defenses, lowers blood pressure and decreases harmful inflammation in the heart and arteries.
Sulforaphane is found in the vegetable and its sprouts. It’s been reported to have anti-cancer activity in animal and test tube research. Sulforaphane is a phytochemical and is effective at fighting H. pylori which is a bacteria that causes gastrointestinal issues. It helps prevent painful bloat and stomach ulcers.
Broccoli is high in fiber, which helps maintain a healthy gastrointestinal (GI) tract. It also helps in the reduction of cholesterol levels in the blood a great addition to broccoli nutrition.
Indole-3-carbinol (I3C) reduces a hormone, 4-hydroxyestrone, which promotes breast cancer. The sulforaphane in this vegetable increases the activity of detoxification enzymes so the body can flush out carcinogens faster.
What I did not know about broccolu nutrition is that it contains large amounts of calcium. This helps prevent osteoporosis. Calcium promotes healthy bones as well as helps speed fat burn. It also slows down the body’s production of cortisol, a stress hormone. This has been connected to stomach fat and food cravings.
Broccoli is a good source of folic acid (folate). Folic acid is also needed for the normal growth of tissue. A great source for pregnant women. Vitamin C is a powerful antioxidant and anti-inflammatory. It helps relieve cold symptoms. It helps the body with the absorption of iron.
Preparation and Cooking Tips
Now that you know about broccoli nutrition it’s good to learn how to properly prepare it so you can maintain all its nutrients. Broccoli is versatile and is great to eat raw or cooked. It’s great used with a dip or added to a salad. I love it on baked potatoes with cheese sauce. It’s also great as a cheesy soup and in stir fry. To cook broccoli you should first cut it into bite-sized pieces.
Steam pieces about five minutes. If you steam the stalks, steam them for about 10 minutes to make them tender crisp.
Sauté – To use with pasta, sauté in olive oil with garlic and herbs for about ten minutes.
Spices – Spices that are very good with this vegetable are basil, caraway seed, curry powder, dill, fresh lemon juice, marjoram, oregano, tarragon, and thyme.
Broccoli Nutrition in Healthy Recipes
Broccoli Bacon Salad
- Broccoli florets, 1 bunch
- Onion, 1 small red
- 6 strips bacon (for lower fat use turkey bacon)
- Raisins, 1 cup
- 1/4 cup sunflower seeds
- Three tablespoons sweet pickle juice
- 2/3 cup Miracle whip light
- 1 tablespoon sugar
– Blend pickle juice, sugar, and miracle whip until smooth.
– Slice the red onion into long thin strips.
– Cook the bacon and then shred it into small pieces.
– Mix the bacon, raisins, florets, and sunflower seeds together in a bowl. Blend in the dressing.
– It can be served immediately or be refrigerated. It is best eaten within 48 hours.
Broccoli Cheese Soup
- 1/4 cup onions, chopped
- 1/4 cup margarine or butter (I use butter)
- 1/4 cup flour
- 1 teaspoon salt
- 1/4 teaspoon pepper
- 1 cup chicken broth
- 2 1/2 cups milk
- 2 cups chopped broccoli, cooked crisp-tender
- 1-2 cup shredded cheddar cheese (I use Colby Jack)
- 1/4 cup chopped celery
– Sauté onion and celery in butter in saucepan over medium heat until tender.
– Add flour, and salt and pepper, cooking and stirring until mixture is smooth and bubbly.
– Add broth and milk, stirring constantly until mixture comes to a boil and begins to thicken.
– Add cooked broccoli (I like to stir fry mine in a touch of olive oil but keep it crisp), stirring until all is heated through.
– Remove from heat and stir in cheese until it is melted and smooth.
– For a different taste, top off with bacon shavings or bacon bits.
Broccoli Recipe #1: Broccoli and Almond Soup
We committed cruciferians go crazy over this delectable detox dish. Broccoli is a detox demon containing three glucosinolate phytonutrients – glucoraphanin, gluconasturtiian, and glucobrassicin in special combination to activate serious cleanse karma.
This trio cooks up detox-regulating molecules called isothiocyanates that work to drive detox right down at the genetic level.
If all of this techno talk is too much, just remember this simple arithmetic: Your body + broccoli = brilliant.
- 1 tablespoon grapeseed oil or extra-virgin olive oil
- 1 cup diced yellow onion (1⁄2 medium)
- 2 teaspoons minced garlic (2 cloves)
- 1 teaspoon Celtic sea salt, plus more to taste
- 1 medium zucchini, diced
- 1⁄8 teaspoon red pepper flakes, plus more to taste
- 5 cups roughly chopped broccoli florets and stalks (about 3 heads)
- 5 cups vegetable broth
- 2 tablespoons almond butter
- 1⁄8 teaspoon freshly ground black pepper, to taste
- 2 tablespoons sliced raw almonds, to garnish
In a large saucepan, heat the oil over medium heat and sauté the onion, garlic, and 1⁄4 teaspoon salt for about 5 minutes until the onions are soft and translucent. Add the zucchini and red pepper flakes and sauté for another minute. Add the broccoli and stir well to combine. Add the vegetable broth and 1⁄2 teaspoon of salt, increase the heat to high, and bring just to a boil. Reduce the heat to medium and simmer partially covered for about 10 minutes just till the broccoli is just tender, to hold onto those nutrients.
Remove the saucepan from the heat and allow the soup to cool slightly; stir in the almond butter. Pour the soup into your blender in batches and blast on high for 30 to 60 seconds, until smooth
Return the soup to the saucepan and warm it over low heat. Season with the remaining 1⁄4 teaspoon of salt and the pepper to taste.
To serve, ladle one portion of the soup into a bowl, and garnish with 1 tablespoon of sliced almonds. Transfer the remaining soup into a sealed container and chill in the fridge.