It is hard to argue that broccoli is anything but one of the healthiest foods we can eat. It is a member of what is called the cruciferous family of vegetables. This family also includes cauliflower and cabbage. Its cultivation originated in Italy in the 16th century, and is named after the Latin word “brachium” which means branch or arm.
Broccoli is one of the vegetables that are most beneficial to our health because it contains a complete nutrition. The benefits of broccoli are derived from the many important chemicals that sustain the body such as anti-inflammatory nutrients, detox-support nutrients, antioxidant nutrients, and anti-cancer nutrients.
Broccoli is usually steamed for 4-5 minutes or eaten raw, and best served with a meat dish. Even though most of us know that broccoli can give us many benefits, few only know of the real potential of having broccoli in our diet. Below are some of the ways broccoli can improve our lives and well being.
Below is a short video explaining how to choose your broccoli and how to cook it to give you all the nutrients is has to offer.
Given all the benefits of Broccoli mentioned above, you can now see what it is a super food and why it should be included in your diet. It is important that broccoli is not overcooked because it will then lose many of its healthy benefits. You should eat broccoli steam or stir fried (less than 5 min) if you do not want to eat it raw, to gain the benefits of broccoli.
Like all foods, if you plan to regularly eat broccoli, it is best to consult your physician with more advanced advice.
NOTE: If you would like to add comments on the above article or if you know of any more benefits of broccoli, we would be grateful and honored if you shared your thoughts and ideas in the "comment" section below.
4 green onions, chopped
1 tablespoon olive oil
2 tablespoons low sodium soy sauce
1 tablespoon red miso
1/2 teaspoon red pepper flakes
4 garlic cloves, minced
1 teaspoon ginger, freshly grated
2 -3 drops dark sesame oil (optional)
1 tablespoon sesame seed, toasted
1. Preheat oven to 500 degrees F (260 C).
2. Place the broccoli into a steamer insert and set in a pot over one inch of water. Bring to a boil, cover and steam for about 3 minutes. (You still want the broccoli to be somewhat undercooked. Remove from the heat and transfer broccoli to a cassarole dish. Sprinkle with green onions and drizzle with olive oil, toss to combine.
3. Roast broccoli in the oven for 10-15 minutes until beginning to caramelize, but still tender-crisp.
4. Meanwhile, in a small bowl, stir together the soy sauce, miso paste, red pepper flakes, garlic, ginger and sesame oil. Pour over the roasted broccoli and toss to coat. Sprinkle sesame seeds on top.
5. NOTE: If you are not a fan of raw garlic flavor, consider stirring the garlic
and ginger in with the broccoli before roasting.
Approx. calories 100 per serving
1 medium onion, finely diced
2 garlic cloves, finely chopped
1/2 teaspoon white pepper
1 teaspoon garlic powder
1 teaspoon onion powder
1 lb frozen chopped broccoli
4 cups chicken broth (low sodium, fat free)
1/2 cup all-purpose flour
1 1/2 cups nonfat milk
8 ounces extra-sharp cheddar cheese
cracked black pepper
a medium-low heat melt the butter in a largish saucepan and then add the onion
and garlic and saute until softened.
2. Add the onion, garlic powder and white pepper and cook for a minute.
3. Add the broccoli and chicken broth, bring to a boil and then simmer for 15 mins until broccoli is softened.
4. In the meantime whisk the flour with the milk until flour dissolved.
5. With a hand blender, rough blend the soup leaving some broccoli pieces. You don't want it completely smooth.
6. On a medium heat gradually add the milk mixture. The soup will thicken.
7. Once milk mixture added add the cheddar and melt through the soup.
8. Season with salt and pepper to taste.
9. If the soup is too thick, add some more milk to thin.
Approx. calories 450 per serving