Cruciferous crowns
Broccoli is packed with goodness
Closely related to cabbage, Brussels sprouts, kale and cauliflower, broccoli is anything but boring. This crunchy cruciferous vegetable is an easy-to-cook staple, and one of the most versatile in the world. It’s no wonder that the flowery tops are called crowns.
Broccoli is also one of the healthiest veggies. A 1 1⁄2-cup serving of raw broccoli, at just 45 calories, supplies 417 milligrams of potassium, 3 grams of fiber and 4 grams of protein. It also supplies 195% of the recommended daily amount of vitamin C.
According to the American Institute for Cancer Research, broccoli isn’t necessarily more healthful raw than cooked. However, boiling is not optimal, as this process leaches out the water-soluble vitamins and good-for-you compounds from the vegetable. Eating broccoli raw is still the best choice, but if you want to cook it the best methods for minimally decreasing the health benefits are steaming, roasting, frying and microwaving.
From breakfast to dinner, you can sneak broccoli into recipes that even non-broccoli fans will love. You may have some favorite dishes, such as broccoli beef, broccoli soup, broccoli casserole or even a broccoli salad, but you can also use this vegetable to jazz up quiches, smoothies and slaws. Try caramelizing broccoli and pairing it with nuts, garlic or Parmesan cheese, and make it a hit at the table.
Looking for a unique way to fit broccoli into your diet? Give riced broccoli a try. There is no limit to the green goodness we call broccoli.
