Friday Food Facts: Broccoli

Green Girl Goodies, September 2012

Featuring information from “12 Best Foods Cookbook” by Dana Jacobi

And SuperFoods:  Fourteen Foods that will Change Your Life by Steven G. Pratt, M.D., and Kathy Matthews

Broccoli and all its cruciferous cousins are so full of healthy benefits one can easily see the importance of making them a part of your everyday diet.  Crucifers, particularly broccoli, have been proven to help prevent the development of cancer.  In addition to their amazing cancer-prevention capabilities, cruciferous vegetables are high in fiber, vitamins A, C, K, beta-carotene, folates and an assortment of important phytonutrients.  Because of their nutritional density, broccoli and other crucifers help to prevent cataracts and heart disease and even promote healthy bone growth.  All these elements combine to make broccoli and its sidekicks a crucial part of your diet!

Image Courtesy of strength123.com

Broccoli’s sidekicks include:

Brussel Sprouts

Cabbage

Kale

Turnips

Cauliflower

Collards

Bok Choy

Mustard Greens

Swiss Chard

Of the crucifers, broccoli stands out as an immune system booster and one of the most nutrient-dense foods known; it offers an extremely high level of nutrition for a very low caloric cost.  The various health benefits of crucifers are available when eaten raw and cooked.  When eaten raw broccoli and fellow crucifers have a higher level of vitamin C.  When cooked, the heat softens the vegetable’s cell walls so the beta-carotene and other phytonutrients become more bioavailable.  A combination of cooked and raw crucifers are recommended for the optimum diet and it is recommended to consume ½ - 1 c daily.

 Image Courtesy of Green Girl Goodies: Coming Soon!  Asian Marinated Steak and Vegetable Stir Fry

Raw broccoli is a great addition to any crudité platter.  It is enjoyable as well in salads raw or lightly blanched.  Broccoli is a delicious addition to stir fry, soups, pasta dishes and quiches.  One of my favorite quick and simple ways to enjoy broccoli is broiled with sea salt, fresh ground pepper, sliced fresh garlic and some good quality olive oil.  I also like to thinly slice the broccoli stalks and add them to my stir fry!

Image Courtesy of Green Girl Goodies: Coming Soon!   Sweet Chile Fried Rice with Tofu

Browse the “Main Ingredients” on Green Girl Goodies for recipes made with broccoli and its cruciferous sidekicks!

Next Friday Food Facts:

Oats