By Ruthie Chipps, MS, RDN, Communications Director for Jackson In Action
Broccoli is a highly nutritous cruciferous vegetable. It's a cousin to kale, cabbage, cauliflower and Brussels sprouts. Broccoli has a thick main stalk with dark green leaves and tree-like florets.
Broccoli Nutrition Facts: Broccoli is low in calories and fat with excellent sources of fiber, vitamins, minerals, and antioxidants.
One cup (90 g) of raw, chopped broccoli provides approximately:
Calories: 35
Protein: 2.3 g
Carbs: 5.6 g
Fiber: 2.2 g
Fat: 0.3 g
Vitamin C: 91% of the Daily Value (DV)
Vitamin K: 77% of the DV
Folate: 15% of the DV
Broccoli also contains small amounts of other nutrients, such as vitamin A, manganese, potassium, iron, calcium, and magnesium.
The Health Halo of Broccoli
Broccoli is rich in compounds that have cancer-prevention effects and may also help improve heart health. Some of the natural components include phytochemicals (glucosinolates, flavonoids, and phenolic acids) and other antioxidants.
Cooking Tips for Broccoli
Enjoy broccoli raw or cooked but remember that different cooking methods will change the flavor, texture and nutrient content.
Prep it: Trim florets from the stalk and cut them into bite-sized pieces. The stalk can be peeled to allow for a softer product.
Blanch it: Bring a large pot of water to a boil with a sprinkle of salt. Add the broccoli florets and boil for approx. 1- 2 minutes or until the color is bright green. Drain then plunge into iced water to stop the cooking process. Repeat with the broccoli stems, cooking them for 1.5 to 2 minutes. Blanching broccoli helps keep it green and firm. Broccoli can then be frozen for future use.
Roast it: Preheat oven to 425°F. Line a baking sheet with parchment paper. Toss the broccoli with olive oil, salt, and pepper. Roast approx. 18 to 20 minutes, until tender and lightly browned.
Sauté it: Heat olive oil in a skillet over medium-high heat. Add broccoli florets with minced garlic, salt, and pepper. Stir occasionally for 8 - 10 minutes, until slightly tender.
BROCCOLI SAUTE WITH CRANBERRIES
1 lb. Broccoli (cut into small florets – peel the stalks and cut into ½ in pieces.
1 tbsp Olive oil
2 Garlic cloves (sliced)
½ tsp Salt
½ tsp Pepper
1 tbsp. Lemon juice
¼ cup Dried cranberries
¼ cup Walnuts or other nuts chopped
2 Tbsp. Feta or blue cheese crumbles
Method:
In a large skillet, over medium heat, add olive oil and garlic. Cook the stalks for a few minutes then add the broccoli florets.
Season with salt and black pepper. Add 2 tablespoons of water, cover the skillet and cook on low for 3 to 4 minutes.
Check to ensure the stalks (stems) are tender. If not, cook uncovered for another 2 minutes.
Add the cranberries and walnuts (or other nuts).
Drizzle with lemon juice. Toss with dried cranberries. Sprinkle with feta cheese or blue cheese. Taste and adjust seasoning adding a pinch of salt and black pepper as needed.
Pro tip – Avoid cooking broccoli covered for more than 4 minutes because it may lose its bright green color and become soft.
Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.
Ruth Lahmayer Chipps, MS, RDN, is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes, blogs & videos. She is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.NewMediaIcons.com