Mama was right! Broccoli is good for you. In fact, it's one of the best vegetables you can possibly eat. It's common, it's inexpensive, and it's easy to prepare.
If you think you hate broccoli; I am going to twist your arm into giving it one more chance!
Here's why:
Broccoli has vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. Broccoli is an important calcium source for those who don't consume dairy products. Calcium does more than build strong bones. Research shows that this mineral may play a role in the control of high blood pressure, and it may work to prevent colon cancer.
Beta-carotene and vitamin C are important antioxidants that have been linked to a reduced risk of numerous conditions, including cataracts, heart disease, and several cancers.
Broccoli is a rich fiber source, but half of its fiber is insoluble and half is soluble, helping to meet your needs for both types of fiber. But the story doesn't end with broccoli's rich array of nutrients. Broccoli provides a health bonus in the form of protective substances that may shield you from disease.
Broccoli is a cruciferous vegetable. It's a must-have food, and we should all eat these types of vegetables several times a week. They are linked to lower rates of cancer. Like all cruciferous vegetables, broccoli naturally contains two important phytochemicals -- indoles and isothiocyanates. Researchers at Johns Hopkins University School of Medicine isolated from broccoli an isothiocyanate, called sulforaphane, that increases the activity of a group of enzymes in our bodies that squelch cancer-causing agents.
Convinced yet? :)
To reap the wonderful health benefits of broccoli; here's how to Do It Right:
For significant anti-cancer benefits, some researchers are recommending 3 cups per day. This means don’t just use a garnish – cook up a LOT.
Avoid overcooking broccoli as about half of its beneficial substances may be destroyed in the process. Also, microwaving is thought to remove valuable nutrients from broccoli.
Light steaming is best. Steam the broccoli for just a couple of minutes, until it turns bright green. Stop cooking while it still has a bit of firmness to it.
Add broccoli and cauliflower to soups and stews.
Eat broccoli or cauliflower raw or lightly steamed with dip or pour an olive oil lemon dressing over it.
Chop lightly steamed broccoli and cauliflower and add to a pasta salad.
Toss pasta with olive oil, pine nuts and steamed broccoli florets. Add salt and pepper to taste.
Purée cooked broccoli and cauliflower, then combine with seasonings of your choice to make a simple, yet delicious soup.
Add broccoli florets and chopped stalks to breakfast omelettes.
I eat broccoli almost every day; usually at lunchtime. I just steam it lightly and add a dash of sea salt. I toss it raw into green salads. This is a great weight loss tip because broccoli is rich in fiber and therefore very filling. It also take awhile to chew raw broccoli so you eat less of everything overall. Broccoli is a must in pasta salad with sliced black olives and diced red bell peppers. Gorgeous. I also mix chopped broccoli, Vegenaise (a vegan substitute for mayo), finely minced fresh garlic, a pinch of cayenne pepper and bit of sea salt and stick it in the fridge for a few hours. This makes a healthy, delicious dip for fresh veggies, tortilla chips or baked pita triangles.
The possibilities are endless!
