The Benefits of Broccoli
Broccoli is one of the healthiest vegetables you can eat. It is packed with essential vitamins, minerals, fiber and antioxidants that provide major health benefits.
Nutrition Profile
One cup of chopped broccoli contains:
- 31 calories
- 135% DV vitamin C
- 116% DV vitamin K
- 12% DV folate
- 5 grams fiber
- 2 grams protein
Broccoli is especially high in vitamin C, an essential antioxidant that helps boost immunity and prevent cell damage. It also contains high levels of vitamin K and folate.
Disease Prevention
Eating broccoli may help prevent several types of cancer thanks to its antioxidant and anti-inflammatory effects. It also supports heart, bone and immune system health.
Healthy Broccoli Recipes
Because it is so nutrient-dense, its worthwhile to find tasty recipes that incorporate this superfood veggie. Here are some healthy and delicious ways to use broccoli:
Broccoli Salad
This tangy salad includes broccoli, turkey bacon, cranberries, red onion and sunflower seeds tossed in a mayonnaise dressing. It tastes great alongside grilled meats or burgers.
Roasted Broccoli
Roasting broccoli in the oven caramelizes it, enhancing its inherent sweetness. Drizzle with olive oil, sprinkle with parmesan cheese and season with garlic, salt and pepper.
Broccoli Soup
Enjoy this soup made with broccoli florets blended with onions, garlic, vegetable or chicken broth and seasonings. Garnish with shredded cheese or croutons.
Broccoli Frittata
Eggs baked with broccoli, cheese, milk or cream and spices makes a nice brunch or light dinner. Serve with toasted bread or a green salad.
Tips for Eating More Broccoli
Its easy to enjoy more broccoli by:
- Adding it to omelets, frittatas or quiches
- Including it in stir-fries or pasta dishes
- Putting it on pizza or flatbreads
- Snacking on raw florets with dip
With its impressive nutrition profile and versatility, theres every reason for broccoli to become a staple vegetable in your healthy eating plan.
FAQs
How do you cook broccoli so it doesn't smell?
To reduce odor when cooking broccoli, steam or boil it instead of microwaving. Add lemon juice or vinegar to the cooking water. Overcooking also causes a stronger smell, so cook just until tender-crisp.
Can dogs eat broccoli?
Yes, broccoli is safe for dogs to eat in moderation. It’s a healthy low-calorie snack full of vitamins. Make sure the florets are chopped small enough not to present a choking hazard.
Why is my broccoli purple?
Some broccoli varieties have purple florets rather than green. Purple broccoli has the same nutrition as the green kind. The purple color comes from phytochemicals that act as antioxidants.
What are the best ways to eat broccoli?
Enjoy broccoli raw with dip or in salads. Cook it by roasting, sautéing, steaming or adding to casseroles, pasta and stir fries. Soup and frittatas also make tasty ways to eat more broccoli.
Can you freeze broccoli?
Yes, broccoli freezes very well. To freeze, blanch broccoli florets, drain, pat dry and seal in freezer bags. It will keep 8–12 months. Frozen broccoli is great for casseroles or roasting.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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