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You’re Probably Not Eating Enough: Broccoli But I’m...

Posted Jan 27 2010 5:35am

You’re Probably Not Eating Enough: Broccoli

But I’m sure you know how good it is for you! I mean, with over 200% of your recommended daily value of vitamin C, nearly 200% of your vitamin K, and about 20% of your fiber, broccoli can really do no wrong. It also contains vitamin A, B6, B2, omega-3 fatty acids, and even a little bit of protein. Oh, did I mention that you get all that for a mere 43 calories? You couldn’t design a food with more nutritional bang for its buck!

But what about taste? Real Simple recently tackled broccoli, the veggie many of us love to hate. I think we’re programmed to hate broccoli from an early age merely based on our parents’ constant threats (“If you don’t eat your broccoli, you can’t have dessert!”). But now, I hope you agree that broccoli is one of the most versatile, tasty vegetables out there (I especially love how it caramelizes when roasted with olive oil, salt, and pepper). Hopefully, these easy recipes will inspire you to get more broccoli in your life.

First, here’s how to choose your broccoli: Look for heads of broccoli that have firm stalks and tight, dark green clusters of buds. Yellowing florets and woody stalks with holes at the base are signs that a head is past its prime.

And how to store it: Refrigerate unwashed broccoli in a plastic bag in the vegetable drawer. Broccoli will stay fresh for up to five days.

Now for those simple yet delicious recipes:

  • Broccoli almondine: Toss steamed broccoli with butter and fresh lemon juice; sprinkle with toasted sliced almonds.
  • Broccoli dip: Puree steamed broccoli with sour cream and grated Parmesan. Serve with pretzels and raw vegetables.
  • Broccoli salad: Toss cooled steamed broccoli with chickpeas, halved grape tomatoes, crumbled Feta, olive oil, and red wine vinegar.
  • Broccoli soup: Sauté chopped onion in olive oil. Add broccoli and enough chicken broth to cover and cook until tender. Puree until smooth.
  • Broccoli slaw: Combine chopped raw broccoli and red onion with a dressing of mayonnaise, sour cream, cider vinegar, and honey.
  • Broccoli frittata: Sauté chopped garlic and steamed broccoli in olive oil in an ovenproof skillet. Add beaten eggs to cover, sprinkle with grated Gruyère, and bake at 350° F until puffed and set.
  • Broccoli pesto: Puree cooled steamed broccoli with garlic, toasted pine nuts, grated Parmesan, and olive oil. Toss with pasta, spoon over chicken, or use as a dip or a spread.
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