Broccoli

Fun fact: In the US, 5.8 lbs. of broccoli is consumed annually by each person.

Broccoli is a member of the Brassicaceae family, also known as the Cruciferae family. This botanical family is comprised of a wide variety of foods including bok choy, Brussels sprout, cabbage, cauliflower, kale, rutabaga, and turnips among others.

Nutrition

• Broccoli is an excellent source of vitamin C and vitamin K and a good source of vitamin A, folate, and manganese.

• Vitamin C aids in the absorption of iron, heals wounds, and assists in maintaining healthy teeth and bones.

• Vitamin K is involved in blood clotting and bone building.

• Vitamin A is involved in overall health by supporting healthy vision, immune function, and reproduction.

• Folate is needed to make DNA and protects against neural tube defects in pregnant women.

• Manganese is needed for normal brain and nerve function and also plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.

• Broccoli also contains many phytochemicals including isothiocyanates, quercetin, lutein, and beta-carotene. Phytochemicals help to reduce your risk of chronic diseases such as cancer and heart disease.

How to Purchase, Prepare, and Store

• Choose broccoli heads with green florets and firm stalks. Avoid broccoli with yellow or browning leaves or florets.

• Store broccoli unwashed in a plastic bag in the refrigerator.

• Rinse broccoli prior to preparing. Cut off floret heads. The stem is also edible, just remove the outer skin.

• To prepare, sauté, steam, roast, or eat raw.

• Have too much broccoli? Blanch rinsed and cut broccoli florets in salted, boiling water for 1 minute or until bright green. Drain in a colander and dip in cold water. Drain well and put in a plastic freezer bag. Remove air from bag and freeze for up to a year.

Nutrition Facts

1/2 cup raw broccoli

• Calories: 15
• Protein: 1.24 g
• Fat: 0.16 g
• Carbohydrate: 2.92 g
• Fiber: 1.1 g
• Sugars: .53 g
• Calcium: 21 mg
• Magnesium: 9 mg
• Potassium: 139 mg
• Vitamin C: 39.2 mg
• Folate: 28 µg
• Vitamin A: 1207 IU
• Vitamin K: 38.75 µg

1/2 cup cooked broccoli

• Calories: 27
• Protein: 1.86 g
• Fat: 0.32 g
• Carbohydrate: 5.60 g
• Fiber: 2.6 g
• Sugars: 1.08 g
• Calcium: 31 mg
• Magnesium: 16 mg
• Potassium: 229 mg
• Vitamin C: 50.6 mg
• Folate: 84 µg
• Vitamin A: 1207 IU
• Vitamin K: 110 µg

Source: fdc.nal.usda.gov

Recipes

• Broccoli Lemon Salad
• Sautéed Pasta with Broccoli
• Broccoli Cheddar Fritters
• Broccoli Hummus