Broccoli

Broccoli is that kind of vegetable that your parents begged you to eat as a little kid (mine didn't; I oddly enough loved it!). They do that for a reason, you know. Broccoli is a very healthy vegetable!

(Image taken from cherylforberg.com)

Quick random fact: Broccoli originated in Italy, and is a member of the Brassica family.

Vitamins: Vitamin A is mostly in the form of beta-carotene. Vitamin A improves vision and aids in healthier cell division. It also is good for the skin and prevents infection.

Vitamin C is important for producing collagen, which is connective tissue that gives our body form and supports organ function.

Other Nutrients: Folic acid helps the formation of DNA and RNA. It is vital to the growth of our bodies. That's why pregnant women should especially concern themselves with their folic acid intake.

Calcium not only helps strengthen our bones but also maintain or lose weight. According to howstuffworks.com, one serving of broccoli does not equivelate one cup of milk, but it is higher in calcium then other vegetables. If you remember from previous blogs, a healthy intake of calcium prevents high blood pressure, thus preventing many heart diseases as well.

Fiber, of course, is always something to consider when trying to lose weight. It promotes a healthy digestive system, but make sure you drink a lot of water when eating fiber. Otherwise, you can get stomach aches and bloating will occur. (Not FUN.)

(info taken from: howstuffworks.com)

3 Components: Indoli-3 carbinol (I3C) aids in the development of good hormones and inhibits bad ones from forming. This is paritcularly important in preventing the development of tumors.

Sulfurophane increases the levels of enzymes that block cancer from forming.

Beta carotene comes in the form of Vitamin A.

(info taken from: associatedcontent.com)

Here's the nutritional value of a 1/2 cup of chopped broccoli, taken from howstuffworks.com:

Calories: 27

Fat: <1>

Saturated Fat: 0 g

Cholesterol: 0 g

Carbs: 6 g

Protein: 2g

Dietary Fiber: 2 g

Sodium: 32 mg

Vitamin A: 1207 IU

Vitamin C: 49 mg

Calcium: 31 mg

Iron: 1 mg

Magnesium: <1>

Before I give you recipes, know that processing and heavy cooking will destroy some of its health benefits. Try and eat it closest to its raw form. Toss some broccoli in a salad. Or dress them up with some toasted garlic and salt.

Ellie Krieger's Sauteed Broccoli

(Fast, easy, delicious)

Ingredients: 3 tablespoons extra-virgin olive oil
3 cloves garlic, roughly chopped
Pinch red pepper flakes
1 bunch broccoli, trimmed and cut into bite-size pieces
1/2 cup low-sodium chicken broth
1/2 teaspoon kosher salt
Freshly ground black pepper
Directions: Heat the olive oil, garlic, and pepper flakes in a large skillet of medium heat until fragrant and garlic begins to brown, about 30 seconds. Stir in broccoli and cook until the broccoli is bright green, about 3 minutes. Add the chicken broth and season with salt and pepper and cook until just tender, about 3 to 5 minutes. Serve and enjoy!

Broccoli Slaw
Ingredients: 4 slices turkey bacon
1 12- to 16-ounce bag shredded broccoli slaw or 1 large bunch broccoli (about 1 1/2 pounds)
1/4 cup low-fat or nonfat plain yogurt
1/4 cup reduced-fat mayonnaise
3 tablespoons cider vinegar
2 teaspoons sugar
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
1 8-ounce can low-sodium sliced water chestnuts, rinsed and coarsely chopped
1/2 cup finely diced red onion (1/2 medium)
Directions: Cook bacon in a large skillet over medium heat, turning frequently, until crisp, 5 to 8 minutes. (Alternatively, microwave on High for 2 1/2 to 3 minutes.) Drain bacon on paper towels. Chop coarsely.
If using whole broccoli, trim about 3 inches off the stems. Chop the rest into 1/4-inch pieces.
Whisk yogurt, mayonnaise, vinegar, sugar, salt and pepper in a large bowl. Add water chestnuts, onion, bacon and broccoli; toss to coat. Chill until serving time.

(Taken from eatingwell.com)