Health and Nutritional Benefits of Broccoli

Broccoli is extremely nutritious. It's loaded with vitamins and has many health benefits.

It's part of the cabbage family and it's valued for the top crowns of tender, edible, green flower buds. The thick, green stalks are edible too. It's one of those vegetables that you can buy year round in most groceries.

It should have a fresh smell, and firm, tender stalks. Some say it should be bright green, but some florets may be more purple than others. This is an indication they have more cartoenoids, which is very healthy.

Nutritional Benefits of Broccoli

Broccoli is nutrient dense and it's low in calories, one cup is only 45 calories. It contains Vitamins C, K, A, B6, B2, E, B1, B3, B5, Folate, Manganese, Fiber, Tryptohphan, Potassium, Phosphorus, Magnesium, Protein, Omega 3 fatty acids, Iron, Calcium, and Zinc.

Health Benefits of Broccoli

Broccoli contains glucoraphanin. Research has shown glucoraphanin, a compound which boosts the body's antioxidant defenses, lowers blood pressure and decreases harmful inflammation in the heart and arteries.

Sulforaphane is found in this vegetable and its sprouts. It's been reported to have anti-cancer activity in animal and test tube research. Sulforaphane is a phytochemical and is effective at fighting H. pylori which is a bacteria that causes gastrointestinal issues. It helps prevent painful bloat and stomach ulcers.

Broccoli is high in fiber, which helps maintain a healthy gastrointestinal (GI) tract. It also helps in the reduction of cholesterol levels in the blood.

Indole-3-carbinol (I3C) reduces a hormone, 4-hydroxyestrone, which promotes breast cancer. The sulforaphane in this vegetable increases the activity of detoxification enzymes so the body can flush out carcinogens faster.

It contains large amounts of calcium. This helps prevent osteoporosis. Calcium promotes healthy bones as well as helps speed fat burn. It also slows down the body's production of cortisol, a stress hormone. This has been connected to stomach fat and food cravings.

Broccoli is a good source of folic acid (folate). Folic acid is also needed for the normal growth of tissue. A great source for pregnant women. Vitamin C is a powerful antioxidant and anti-inflammatory. It helps relieve cold symptoms. It helps the body with the absorption of iron.

Preparation and Cooking Tips

Broccoli is versatile and is great to eat raw or cooked. It's great used with a dip or added to a salad. I love it on baked potatoes with cheese sauce. It's also great as a cheesy soup and in stir fry. To cook broccoli you should first cut it into bite-sized pieces.

Steam pieces about five minutes. If you steam the stalks, steam them for about 10 minutes to make them tender crisp.

Sauté - To use with pasta, sauté in olive oil with garlic and herbs for about ten minutes.

Spices - Spices that are very good with this vegetable are basil, caraway seed, curry powder, dill, fresh lemon juice, marjoram, oregano, tarragon, and thyme.

Healthy Recipes

Broccoli Bacon Salad

Ingredients:

• Broccoli florets, 1 bunch
• Onion, 1 small red
• 6 strips bacon (for lower fat use turkey bacon)
• Raisins, 1 cup
• 1/4 cup sunflower seeds
• Three tablespoons sweet pickle juice
• 2/3 cup Miracle whip light
• 1 tablespoon sugar

Instructions:

Blend pickle juice, sugar, and miracle whip until smooth.

Slice the red onion into long thin strips.

Cook the bacon and then shred it into small pieces.

Mix the bacon, raisins, florets, and sunflower seeds together in a bowl. Blend in the dressing.

It can be served immediately or be refrigerated. It is best eaten within 48 hours.

Broccoli Cheese Soup

Ingredients:

• 1/4 cup onions, chopped
• 1/4 cup margarine or butter (I use butter)
• 1/4 cup flour
• 1 teaspoon salt
• 1/4 teaspoon pepper
• 1 cup chicken broth
• 2 1/2 cups milk
• 2 cups chopped broccoli, cooked crisp-tender
• 1-2 cup shredded cheddar cheese (I use Colby Jack)
• 1/4 cup chopped celery

Instructions:

Sauté onion and celery in butter in saucepan over medium heat until tender.

Add flour, and salt and pepper, cooking and stirring until mixture is smooth and bubbly.

Add broth and milk, stirring constantly until mixture comes to a boil and begins to thicken.

Add cooked broccoli (I like to stir fry mine in a touch of olive oil but keep it crisp), stirring until all is heated through.

Remove from heat and stir in cheese until it is melted and smooth.

For a different taste, top off with bacon shavings or bacon bits.

Vegetable Harvest by Patricia Wells brings the flavor and techiques of French cuisine into your kitchen.

Her recipes include vegetables, nuts, herbs, furits, and legumes.

She includes nutritional information for each recipe and they are very easy to follow and do.

If you like potatoes, one of my favorites is Lemon Roasted Potatoes with Bay Leaves.

The Vegetarian Family Cookbook by Nava Atlas is an excellent resource for great tasting vegetable recipes.

Because it is a vegetarian cookbook, you'll find exceptional recipes that are simple and easy to prepare and the ingredients are found at your local market.

If you have children and need some help getting them to eat their veggies, this is very kid friendly.

She has some great recipes for kid's breakfast meals and great lunches you can pack for them.

"Achieving A Healthy Lifestyle For Women's Health and Fitness"