These mini trees are packed with so many benefits, where do I begin?! In our Western world, it’s practically an epidemic that we’re not getting enough greens in our daily diet. Part of my mission with most of the recipes I share is to incorporate a decent amount of veggies/fiber to help people realize it’s not difficult or boring if you keep an open palate. Plus, it can help lessen how frequent you see your doctor.
Broccoli is best delivered with all it’s nutrients in tact by quick steaming; meaning 5 minutes of steaming or less. Which is perfect timing anyways because who likes mushy veggies? It’s highest in Vitamin K, then Vitamin C, Chromium, Folate, Fiber, Pantothenic Acid, Vitamin B6, Vitamin E, Phosphorous, Manganese, Choline, Vitamin B2, Vitamin A, Potassium, Copper, Vitamin B1, Omega 3 fats (Whaaat? It’s true!), Magnesium, Protein, Zinc, Iron, Calcium, Selenium, and Vitamin B3. PHEW!
What does all of this mean? Simply put there’s a whole lot of anti-oxidants, anti-inflammatory properties going on just in broccoli, and extremely heart healthy. It supports the Phase 2 detoxification process our bodies naturally go through on a daily basis when 1-2 cups are eaten in a day. Studies show you can expect some cardiovascular support and cancer prevention support when a minimum of a 1/2 cup is eaten daily. Imagine that when you’re also eating other varieties of nutrient dense vegetables daily. Broccoli’s dietary fibers are its glucosinolates; these phytonutrients help protect the health of our stomach lining by preventing bacterial overgrowth of Helicobacter pylori.
With all that said, I give you the simplest and tastiest way to enjoy broccoli while reaping all its benefits. If you love garlic as much as I do then you’ll want to give this a go. This is my most basic go-to broccoli recipe that I love to batch cook to last me through most of the week. It’s great for breakfast with a sunny-side egg on top; the yolk mixed with the broccoli is SO good. I’ll chop this up cold and toss it with other veggies in a chopped salad. It serves a quick and simple side for lunch or dinner, rice bowls with your fav protein, garnish with parmesan or romano cheese, and so much more.
Feel free to prep your broccoli and mix it with shredded carrots or any other favorite veggie. The more greens and the more colorful your food, the better!
- Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009.
- Angeloni C, Leoncini E, Malaguti M, et al. Modulation of phase II enzymes by sulforaphane: implications for its cardioprotective potential. J Agric Food Chem. 2009 Jun 24;57(12):5615-22. 2009.
- Armah CN, Derdemezis C, Traka MH, et al. Diet rich in high glucoraphanin broccoli reduces plasma LDL cholesterol: Evidence from randomised controlled trials. Mol Nutr Food Res. 2015 May;59(5):918-26.
- Bhattacharya A, Tang L, Li Y, et al. Inhibition of bladder cancer development by allyl isothiocyanate. Carcinogenesis. 2010 Feb;31(2):281-6. 2010.
- Bongoni R, Verkerk R, Steenbekkers B, et al. Evaluation of different cooking conditions on broccoli (Brassica oleracea var. italica) to improve the nutritional value and consumer acceptance. Plant Foods Hum Nutr. 2014 Sep;69(3):228-34.
- Higdon JV, Delage B, Williams DE, et al. Cruciferous Vegetables and Human Cancer Risk: Epidemiologic Evidence and Mechanistic Basis. Pharmacol Res. 2007 March; 55(3): 224-236. 2007.
- Ho E, Clarke JD, Dashwood RH. Dietary sulforaphane, a histone deacetylase inhibitor for cancer prevention. J Nutr. 2009 Dec;139(12):2393-6. 2009.
- Pagliaro B, Santolamazza C, Simonelli F, et al. Phytochemical Compounds and Protection from Cardiovascular Diseases: A State of the Art. Biomed Res Int. 2015;2015:918069.