Broccoli

Broccoli: You’ll Never Overcook It Again (Plus More Tips & Nutrition Info) Carl HansonBy Carl Hanson Facebook388TwitterGoogle+Pinterest1StumbleUpon Broccoli’s ready to please. Steam or stir-fry it, roast or boil it, bake it in casseroles, or just eat it raw — broccoli rewards you, no matter the method. Fresh broccoli in a bowl Photo by Meredith But did you know you can eat more of the broccoli plant than just the fashionable florets? Oh yes. Don’t pitch the stalks. Just give the rough woody parts a quick peel with a potato peeler. Then keep on peeling the tender parts of the stalks into raw salads. Or slice the stalks into little coins and stir-fry or roast them in a little oil. And the leaves? Oh yeh, you can eat those, too. For recipe inspiration, explore our collection of Broccoli Recipes. What to Look For When Choosing Fresh Broccoli Broccoli (Brassica oleracea) is a member of the cabbage family. It comes in a number of varieties, the most common being Calabrese broccoli, with its large flowering heads and sturdy, coarse stalks. Calabrese broccoli is typically what we have in mind when we think “broccoli.” Keep an eye out for purple varieties; you can find them sometimes in stores and farmers’ markets. Broccoli is a cool weather crop. So it’s freshest from October through April, though it’s available fresh year-round. Choose unblemished, dark green tops and firm stalks with no soft spots. The florets should be tightly bunched together, no yellowing at the edges and no budding or mushy spots. The stalks should feel firm and crisp, never limp or wobbly. Check the cut end of the stem, too, and pick broccoli heads that are moist and fresh-looking, not browned where the stem was cut. At most stores, you can also buy packages of pre-cut broccoli florets — look for the same characteristics to ensure quality. broccoli has a slightly sulphury smell because it's related to cabbage Beautiful fresh broccoli | Photo by Meredith Broccoli can stay fresh for up to two weeks if you store it unwashed, dry, and tightly wrapped in a plastic bag. Keep in mind broccoli’s nutritional value depletes the longer you store it, so you’re better off using it as soon as possible. Another alternative is frozen broccoli — you can use as much or as little as you like and freezing does a great job of preserving nutrients. Broccoli and Nutrition Mom was right. Broccoli really is good for you. In a one-cup serving, this nutritional powerhouse boasts 200 percent of your recommended daily allowance of Vitamin C, a good dose of Vitamin A, riboflavin, calcium, and fiber — and contains just 40 calories. It has even been proven to help protect against cataracts, stroke, and many kinds of cancer. In fact, acccording to a researcher at the University of Illinois, sulforaphane, one of broccoli’s cancer-fighting compounds, “is one of the most powerful anticarcinogens found in food.” How does sulforaphane’s anti-cancer property work? “It works by increasing the enzymes in your liver that destroy the cancer-inducing chemicals you ingest in food or encounter in the environment.” Incidentally, boiling broccoli was shown to reduce the effectiveness of its cancer-fighting properties. The best way to maximize the anti-cancer properties may be to give it a quick steam — just 3 or 4 minutes. Related: 8 Easy Ways To Eat Like A Superorganism How to Cook Broccoli Perfectly cooked broccoli is an appetizing bright green with a mild, pleasant flavor and a tender but firm texture. To avoid overcooking, uncover once it’s done and serve right away. You can also plunge it into an ice bath to stop the cooking — this will preserve the color, flavor, and nutrients. Here’s a friendly visual to help you avoid overcooking broccoli, which may strip it of some nutrients. It shows what to shoot for. The broccoli cooked to “crisp-tender” still holds its healthy crunch and likely has retained vitamins and other nutrients a bit better than the flabby, overdone version. Cooked Broccoli Looks Like This Photo by Meredith Steam Broccoli If you have a pasta cooker with a steaming basket, add about an inch of water to the bottom of the pan and bring the water to a boil. Add cut florets and peeled, sliced rings of broccoli stalks to the basket and steam, covered, for just 3 to 5 minutes. If you like softer broccoli, let it go for a few minutes more. You can also steam broccoli directly in a skillet: add cut broccoli and about 1/4 inch of water to a skillet and cook covered for about 5 minutes. Broccoli with Garlic Butter and Cashews Broccoli with Garlic Butter and Cashews Broccoli with Garlic Butter and Cashews | Photo by Scotdog Broccoli Pasta Salad Garlic Broccoli Salad Easy Lemon and Garlic Broccoli Have a need for speed? Try steaming broccoli in the microwave. This 5-star recipe for Linguini with Broccoli and Red Peppers features microwave-steamed broccoli — the entire meal is ready in 20 minutes! Stir-Fry or Sauté Broccoli Broccoli takes very well to quick-cooking techniques like sautéing or stir-frying. Heat a little oil in a frying pan or wok over high heat, and add cut broccoli florets and peeled, sliced rings of broccoli stalks, stirring and cooking for just 4 or 5 minutes. Restaurant Style Beef and Broccoli Broccoli and Beef Broccoli and Beef | Photo by Meredith Tofu and Veggies in Peanut Sauce Stir-Fry Chicken and Broccoli Ginger Veggie Stir-Fry Roast Broccoli Toss cut broccoli with olive oil and a pinch of salt, and spread the broccoli out in a single layer on a baking dish pre-heated in a 400-degree oven. The broccoli should sizzle when it hits the pan. Roast the broccoli until tender and a little browned at the edges. Easy Roasted Broccoli Garlic Broccoli Salad Garlic Broccoli Salad | Photo by LilSnoo Roasted Sage Broccoli Broccoli in Roast Chicken Drippings Garlic Roasted Broccoli Now here’s a terrific technique for coaxing delicious caramelized flavors from your roasted broccoli: It’s Flash-Blasted Broccoli. Related: Recipes To Make You A Lean, Mean, Clean-Eating Machine Bake Broccoli in a Casserole Adding broccoli to casseroles is a great way to sneak something healthy and green into weeknight meals. Broccoli Cornbread with Cheese Broccoli Cornbread with Cheese Casserole Photo by Meredith Explore More Broccoli Casserole Recipes. Eat Broccoli Raw Forget the chips. Broccoli’s the smart choice for scooping up dips. And uncooked broccoli also adds exciting crunch to raw salads. Pro Tip: To crisp up broccoli florets that have gone a bit limp, soak ’em for a spell in ice-cold water. They’ll firm up fast. Garlicky White Bean dip with broccoli Use raw florets to scoop up Roasted Garlic Bean Dip | Photo by Meredith Fresh Broccoli Salad Broccoli Slaw Bodacious Broccoli Salad Related: 7 Top-Rated Broccoli Salad Recipes Meet Broccoli’s Closest Relatives When it comes to vegetables, the U.S. can proudly dub itself Broccoli Nation. Each year, each of us eats almost six pounds of fresh broccoli and three pounds of frozen. We have Italy to thank — broccoli has been grown and enjoyed there since the days of the Roman Empire, and when immigrants from Italy hit U.S. shores, their favorite vegetable became one of ours as well. Of course, we also devour some of broccoli’s closest relatives: Broccolini With its small florets and long, slender stems, Broccolini can be easily confused with broccoli rabe. But its flavor is sweeter, more refined and delicate. And its stem looks (even tastes) more like asparagus. In fact, Broccolini’s original name, Aspabroc (yikes!), was a combination of the vegetables it resembled. Often called baby broccoli, Broccolini (Brassica oleracea var. botrytis) is a hybrid of broccoli and Chinese broccoli (kai lan) that was developed and trademarked in 1993 by Japan’s Sakata Seed Corporation. You can use it in any dish that calls for traditional broccoli. Broccolini Photo by Meredith Make simple broccolini tonight! Broccoli Rabe Another gift from the Italians is broccoli rabe, or, as Italians call it, cime di rapa (which means “turnip tops”). Although broccoli rabe is in the same family as regular broccoli, it’s also related to the turnip. Broccoli rabe’s florets are much smaller than those of its broccoli cousin, its stems are more slender, and its leaves more plentiful. Unlike with broccoli, however, all parts of broccoli rabe (Brassica rapa ruvo) are eaten—its stalks don’t require peeling because they’re not as thick and tough as broccoli’s. Its flavor has a bitter edge that some say turns mild and creamy when cooked past crisp-tender. Broccoli rabe, broccoli's slightly bitter cousin Photo by Meredith Make a broccoli rabe recipe tonight! Follow Me to More Articles & Tips A portion of this article first appeared as “Broccoli vs Broccoli Rabe vs Broccolini” in Allrecipes magazine. Share this: Share Facebook388TwitterGoogle+Pinterest1StumbleUpon Broccoli 101: Nutrition Facts and Health Benefits Broccoli 101: Nutrition Facts and Health Benefits By Adda Bjarnadottir, MS | 47,914 views Broccoli is is a cruciferous vegetable, known scientifically as Brassica oleracea. It is related to cabbage, kale, cauliflower and Brussels sprouts. These vegetables are known for their beneficial health effects, and are sometimes referred to as the “super veggies.” Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron and potassium. Broccoli also contains more protein than most other vegetables. Broccoli can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits (1, 2). This is what broccoli looks like: Broccoli on Wooden Table Advertisement Nutrition Facts Raw broccoli contains almost 90% water, 7% carbs and 3% protein, and almost no fat. Broccoli is very low in calories, providing only 31 calories per cup. The table below contains information on all the main nutrients in broccoli (3). Broccoli - Nutrition Facts Type Serving General Vitamins & minerals General information Amount Calories 34 Water 89 % Protein 2.8 g Carbs 6.6 g Sugar 1.7 g Fiber 2.6 g Fat 0.4 g Saturated 0.04 g Monounsaturated 0.01 g Polyunsaturated 0.04 g Omega-3 0.02 g Omega-6 0.02 g Trans fat ~ More details Advertisement Carbs The carbohydrates in broccoli mainly consist of fiber and sugars. The sugars are fructose, glucose and sucrose, with small amounts of lactose and maltose (4). However, the total carbohydrate content is very low, with only 3.5 grams of digestible carbohydrate per cup. Fiber Fiber is an important part of a healthy diet. It can promote gut health, help prevent various disease, and is linked to reduced body weight (5, 6). 1 cup of raw broccoli (91 g) provides 2.3 grams of fiber, which is about 5-10% of the recommended daily intake (7). Bottom line: Broccoli is low in digestible carbs, but provides a decent amount of fiber. Fiber promotes gut health and may reduce the risk of various diseases. Protein Broccoli Proteins are the building blocks of the body, and are needed for both growth and maintenance. Broccoli is relatively high in protein compared to most commonly consumed vegetables (29% of its dry weight). However, because of the high water content of broccoli, a cup of broccoli only provides 3 grams of protein. Bottom line: Broccoli is higher in protein than most vegetables. However, because of its high water content, the amount of protein in each serving is relatively low. Vitamins and Minerals Broccoli contains a variety of vitamins and minerals. The most abundant ones are listed below. Vitamin C: An antioxidant, important for immune function and skin health (8). Half a cup of raw broccoli (45 grams) provides almost 70% of the recommended daily intake. Vitamin K1: Broccoli contains high amounts of vitamin K1, which is important for blood clotting and may promote bone health (9, 10). Folate (B9): Particularly important for pregnant women (11), folate is important for normal tissue growth and cell function (12). Potassium: An essential mineral, beneficial for blood pressure control and preventing cardiovascular disease (13). Manganese: This trace element is found in high amounts in whole grains, legumes, fruits and vegetables. Iron: An essential mineral, which has many important functions in the body, such as the transport of oxygen in red blood cells. Broccoli also contains numerous other vitamins and minerals, in smaller amounts. In fact, it contains a little bit of almost everything we need. Bottom line: Broccoli is high in many vitamins and minerals. These include vitamin C, vitamin K, folate, potassium, manganese and iron. Other Plant Compounds Broccoli is rich in various antioxidants and plant compounds, which contribute to its health benefits. Raw Broccoli Sulforaphane: One of the most abundant and extensively studied plant compounds in broccoli. It can have protective effects against various types of cancer (14, 15, 16). Indole-3-carbinol: A unique nutrient found in cruciferous vegetables, which may have beneficial effects against cancer (17). Carotenoids: Broccoli contains lutein, zeaxanthin and beta-carotene, which may all contribute to better eye health (18). Kaempferol: An antioxidant with many benefits for health. It may protect against heart disease, cancer, inflammation and allergy (19). Quercetin: An antioxidant with numerous benefits, including lower blood pressure in people with high blood pressure (20). Bottom line: Broccoli is high in many plant compounds that have been associated with health benefits. The most abundant one is called sulforaphane. Health Benefits of Broccoli Cruciferous vegetables like broccoli contain sulfur-containing compounds that are responsible for their often spicy and bitter taste (21). These are bioactive compounds that may have numerous beneficial effects on health. Woman Holding a Piece of Broccoli Cancer Prevention Cancer is characterized by the rapid growth of abnormal cells, beyond their normal boundaries, and is often linked to oxidative stress (22). Broccoli is loaded with compounds that are believed to have protective effects against cancer. Observational studies suggest that consumption of cruciferous vegetables, including broccoli, is linked to reduced risk of many cancers. This includes lung, colorectal, breast, prostate, pancreatic and gastric cancer (23, 24, 25, 26). The factor that sets cruciferous vegetables apart from other vegetables, is a unique family of plant compounds called isothiocyanates. Isothiocyanates have been shown to affect liver enzymes, reduce oxidative stress, decrease inflammation, stimulate the immune system and decrease the development and growth of cancer (27, 28, 29). The main isothiocyanate in broccoli is sulforaphane, which acts against formation of cancer at the molecular level, such as by reducing oxidative stress (16, 30, 31). Sulforaphane is found in 20-100 times higher amounts in young broccoli sprouts than in full-grown broccoli heads (32). Broccoli supplements are also available in powder form, but supplemental intake may not contribute an equivalent amount of isothiocyanates, and thus may not give the same health benefits as eating whole broccoli (33, 34). Bottom line: Broccoli contains a unique family of plant compounds called isothiocyanates, the most abundant of which is called sulforaphane. They improve many risk factors for disease, and may reduce the risk of cancer. Lower Cholesterol Levels Broccoli in a Bowl Cholesterol has many important functions in the body. For example, it is a key factor in the formation of bile acids, which are substances that help us digest fats. Bile acids are formed in the liver, then stored in the gallbladder and released into the digestive system whenever we eat fat. Afterwards, the bile acids are reabsorbed into the bloodstream and used again. Substances in broccoli have the ability to bind with bile acids in the gut, increasing their excretion out of the body and preventing them from being reused (35). This results in the synthesis of new bile acids from cholesterol, reducing the total level of cholesterol in the body. This effect has been linked to reduced risk of heart disease and cancer (2). According to one study, steamed broccoli is particularly effective for lowering cholesterol levels (2). Bottom line: Broccoli may lower cholesterol levels by binding to bile acids in the gut, causing them to be expelled from the body. This reduces total cholesterol in the body. Eye Health Impaired eyesight is a common consequence of aging. Two of the main carotenoids in broccoli, lutein and zeaxanthin, have been associated with decreased risk of age-related eye disorders (36, 37). Vitamin A deficiency may cause night blindness, which can be reversed with improved vitamin A status (38). Broccoli contains beta-carotene, which is converted into vitamin A in the body. It may therefore have beneficial effects on eyesight in individuals with a low vitamin A intake. Bottom line: Broccoli contains several carotenoids. These are plant compounds that may improve eye health and reduce the risk of eye-related diseases. Adverse Effects Broccoli is usually well tolerated, and allergy is rare (39). Thyroid Problems Broccoli is considered a goitrogen, which means that high amounts may have harmful effects on the thyroid gland in sensitive individuals. Cooking (high heat) can alleviate these effects (40). Blood Thinners Individuals who are on the drug warfarin (blood thinner) should consult with a doctor before increasing their broccoli consumption, because the high amount of vitamin K may interact with the medication (41). Bottom line: Broccoli is usually well tolerated. It may have undesirable effects on the thyroid in some people, and those taking blood thinners should consult with a doctor before incorporating large amounts of broccoli into the diet. Summary Broccoli is one of the most popular vegetables in the world. It is easy to prepare, and can be eaten both raw and cooked. It is high in many nutrients, including a family of plant compounds called isothiocyanates, which may have numerous health benefits. It is also a decent source of fiber, and higher in protein than most other vegetables. The consumption of broccoli has been linked with reduced risk of cancer and heart disease, as well as improved eye health. https://authoritynutrition.com/foods/broccoli/