The Mighty Broccoli
Broccoli is a versatile veggie that can be used in many recipes, but I’m guessing not too many of us include it in our diet each week. Hopefully after reading this, you’ll be looking for ways to include it in more recipes, snacks, or dinner…or even a breakfast quiche, yum!
I just love researching different super foods, and let me tell you, broccoli is definitely a mighty food, and one of the most nutrient dense vegetables. If there is one thing I’ve learned over the years, it’s the more knowledge you have about super foods, the more you will want to eat them. Broccoli does not disappoint, it contains disease fighting nutrients, lots of vitamins, and even protein! Let me share some amazing facts about this super green vegetable we need to be eating more of.
Here is the nutritional breakdown(Source): (Major nutrients per 1 cup chopped raw broccoli)
Calories: 30.9
Total fat: 0.3g
Protein: 2.6g
Carbohydrate: 6.0g
Fiber: 2.4g
Vitamin C: 81.2mg
Selenium 2.3mcg
Beta-carotene: 361mcg
Calcium: 42.8mg
Lutein/Zeaxanthin: 1.6mg
Vitamin K: 92.5mcg
Folate: 168mcg
Potassium: 288mg
Benefits:
Broccoli is a mighty superfood with tons of nutrients that include vitamin C, A, folate, calcium, and fiber. High levels of folate are present, which are extremely beneficial before and during pregnancy to help prevent birth defects(source). Broccoli also contains Lutein and zeaxanthin, which help to prevent macular degeneration. High levels of selenium also protect against prostate cancer(source). Broccoli encourages a healthy digestive tract, by eradicating the H.pylori bacteria and helps reduce gastric inflammation(source). Broccoli is also rich in various phytonutrients, that serve as powerful cancer fighters(source). (Now can’t you just picture a little crown of broccoli wearing a superman cape after reading all that?🙌🦸♂️🥦)
Selection, preparation and serving tips:
You want to look for broccoli with the darkest green crowns with fat stalks. Avoid pale or yellow broccoli heads. The greener, the more nutrients and especially beta-carotene. You can eat the stems, stalk, and leaves of the broccoli, but I usually pass on those, because most of the nutrients are condensed in the dark green florets. Store unwashed broccoli in a plastic bag in the crisper drawer and use within 2-3 days.
Fresh broccoli is great, however frozen broccoli retains all the nutrients of fresh, so no excuses in the wintertime(source)! Steaming until just crisp, about 5 minutes, is a cooking method that most retains the nutrients. Of course, eating it raw is another great way to enjoy. Find a low-fat dip or add to a salad. Find my recipe for Broccoli Confetti Salad HERE. Broccoli can add lots of flavor and texture to casseroles, stir-fry’s and soups also.
