Have you included broccoli in your grocery list? Keep on reading to appreciate why you should include this nutritious vegetable in your meal today.
Learn about the nutritional values, health benefits of broccoli, and some broccoli recipes.
The word broccoli is derived from an Italian name ‘Brocco’. It may not be a favorite vegetable for many, especially kids but it has a great number of properties to benefit your entire body.
It can be stated as one of the finest vegetables which fight numerous diseases. With the high vitamin content, it tops the list in the vegetable department.
It is known that this vegetable has more Vitamin C in comparison to orange. It also has a good amount of calcium which you find in abundance in our very own milk.
Broccoli is one of nature’s super foods. From its stalk to its flowering head, broccoli is packed with nutrients and vitamins needed for your overall health and wellbeing.
This vegetable has been around for centuries, and it has always been used and viewed as the perfect go-to food.
It can be eaten in a number of different ways and comes with a variety of benefits. In addition, it is easy to cook and offers the body a single boost of minerals in every serving.
Arranged like a small tree, broccoli closely resembles cauliflower, which is another vegetable of the same species. Due to its rich green color, broccoli is high in antioxidants and other essential vitamins.
The crowning head is the part of the vegetable’s most familiar to people. Sometimes called the ‘curd’ or the head, the top of the broccoli is most commonly eaten.
The head is made of small, dense edible floral shoots. Usually, the head is harvested long before the shoots, or little florets open.
Sometimes the heads are purple, but the green shoots are most commonly cultivated by gardeners.
The best growth environment for the broccoli plant is in full sun, with plenty of water, and of course, the nutrient rich soil.
What are the Nutritional Values of Broccoli?
Broccoli is a great food to eat when you are looking to get extra fiber and vitamin C into your diet. It contains various nutrients that hold anti-cancer properties and support a strong, healthy immune system.
A great source of natural energy, broccoli is low in carbs, and fat but high in protein.
It contains B vitamins, Thiamine, Niacin, Riboflavin and Folate as well as traces of calcium, iron, potassium, and phosphorous.
Broccoli is also high in fiber that supports heart health, helps lower bad cholesterol and supports healthy weight management because it is filling and very low in calories.
How does Broccoli help in Some Health Problems?
Just the presence of so many good qualities helps broccoli to combat many health problems. It contains components which fight deadly disease like cancer.
Broccoli sprouts contain more cancer-fighting elements in comparison to well-developed broccoli. Eating broccoli sprouts on a regular basis prevents stomach cancer. It also minimizes your chance of gastritis and peptic ulcer.
A high dose of antioxidants has extremely beneficial effects on the body. It’s almost impossible to get too much.
First of all, the antioxidants in broccoli sprouts are great for stopping both aging and cell decay, thus resulting in a healthier body.
Your sun-damaged skin gets a sigh of relief as it protects your skin. This saves you from diseases like skin cancer. Your heart problems are reduced and chances of heart diseases slope down to minimal.
If you want to improve cataract problems, have broccoli sprouts at least twice a week. Your chances of having cataract are reduced immensely.
It builds your immune system if you have broccoli in small amounts. It spikes your system due to the presence of zinc and other required minerals.
It should be considered as a boon for many pregnant women because it contains folic acid.
This folic acid is quite rare due to which broccoli becomes very important. It helps in proper development of the fetus without any defects.
It is very good to help you with rheumatoid arthritis. The richness of vitamin C in broccoli saves you from suffering pain by polyarthritis.
It is great for asthma patients due to its anti-oxidant and anti-inflammatory factors. Many of your asthma problems are reversed by having broccoli. Deficiency of Vitamin C is the main cause of easy bruising. This deficiency is overcome by eating broccoli.
What are Some Home Remedies Using Broccoli?
Having par-boiled broccoli is very good to remove heartburn.
Eating broccoli can help you to reduce the high sugar level.
Exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it.
How to Prepare a Broccoli?
Broccoli can be steamed, boiled, microwaved, stir-fried, or eaten raw.
However, overcooking or boiling broccoli has been proven to reduce levels of anti-carcinogenic compounds present in the food.
It is best to steam it until it reaches a bright green color.
How Can You Add Broccoli to Your Diet?
Adding broccoli to your daily diet can do wonders for your health. A side dish of broccoli at dinner, a broccoli salad for lunch, chopped broccoli along with eggs or in an omelet for breakfast and even eaten raw as a healthy snack is a great way to include this superfood in your diet.
All parts of broccoli can also be juiced, including the stems, leaves and heads, and it makes a great addition to green juice, along with kale, spinach, green apples, celery, cucumber, and lemon.
Stir-fry broccoli with olive oil, basil, and a couple of sun-dried chopped tomatoes.
What Are Some Recipes With Broccoli You Can Try?
Easy Broccoli Casserole
3 small or 2 large packages frozen broccoli
sliced Cheddar cheese
1/2 cup (1 stick) butter, melted
1 cup crushed pork rinds
1. Cook broccoli according to package directions, drain, and chop. Place in a 9 X 13 baking dish.
2. Cover top with sliced cheddar. Pour melted butter over all, and sprinkle crushed pork rinds over the top.
3. Bake at 350º for 20 to 30 minutes, until cheese is bubbly and top is browned.
2 cups of Broccoli florets
1/4 cup of Gorgonzola cheese
2 to 3 Tbsp. of Balsamic Vinegar
1. Cut broccoli florets and place on a long sheet of aluminum foil.
2. Crumble approximately 1/4 cup of Gorgonzola cheese randomly on top of the broccoli.
3. Splash approximately 2 to 3 Tbsp. of Balsamic Vinegar.
4. Cover this with a second equally long sheet of aluminum foil and pinch the sides together to seal.
5. If you’re grilling out, throw this on the grill at the same time as the meat or at least 10 minutes.
6. If you’re cooking inside, put in the oven at 350 for 20 minutes.
Lime Chicken with Rainbow Peppers and Broccoli
bell peppers: orange, red, green, yellow colors
4 boneless chicken breasts
2 cloves of garlic
¼ cup of extra virgin olive oil
salt and pepper
1. Mix a ¼ cup of extra pressed, extra virgin olive oil, the juice of the limes, two cloves of garlic, some parsley and salt and pepper to taste.
2. Place the chicken breasts in the mixture of marinade.
3. Refrigerate overnight, turning occasionally.
4. The next evening, all you have to do is stir fry your rainbow of peppers and broccoli in a sauté pan with olive oil, garlic, salt, pepper, and garlic powder to taste.
5. Once the vegetables are sautéed, meaning that they are cooked through but still have a little bit of a bite to them, add the chicken to the pan, sautéing on each side until lightly browned and no longer pink on the inside.
Pasta with Broccoli and Beans
1 package whole-grain pasta
1 bunch of broccoli crowns, preferably organic
2 cups of dried white kidney beans
1. It is preferable to soak the dried white kidney beans overnight.
2. To cook the kidney beans, simply place them in a pot of water covered by about two inches over the top of the beans and cook for approximately 1 and ½ hours.
3. Once the beans are tender to the touch and soft, they are ready to eat.
4. Steam the broccoli crowns, sauté them in olive oil and garlic, or microwave them.
5. Place broccoli and beans in a pan with some olive oil, garlic, salt, pepper, and garlic powder to taste.
6. Once the pasta is cooked, drain and add the olive oil and broccoli. Mix well in the pasta.