Eating your vegetables is a big part of getting and staying healthy. As a wellness coach, one of the ways I help my clients is to help them get more vegetables in their diet.
One vegetable I always recommend is broccoli. Now before you click away hear me out.
People seem to have strong opinions about broccoli, either you like it, or you don’t. I love it. My husband likes it raw but doesn’t like it cooked. He doesn’t even like the smell of it cooking.
Any way you eat it is a win because broccoli is a powerhouse vegetable cooked or raw. Both ways are incredibly healthy, but they provide different nutrient profiles. One of my favorite ways to eat broccoli is roasted. I’ll show you how in the video below.
More than just a pretty green tree on your plate, broccoli is one of the cruciferous vegetables, along with kale, cabbage, brussels sprouts and cauliflower.
All cruciferous vegetables contain a compound that helps the body suppress tumor growth. Some studies have shown that a higher intake of cruciferous vegetables may be linked to a lower levels of colon cancer.
Broccoli contains the highest level of sulforaphane, a compound that reduces the size and number of breast cancer cells. Sulforaphane also prevents cancer cells from forming colonies and spreading.
Whether you are focused on cancer prevention or just promoting overall wellness, broccoli should be a staple in your diet.
Benefits of Broccoli
Broccoli has an impressive nutritional profile. It is high in fiber and vitamin C. It has potassium, vitamins A, K, B6 and potassium. It also has a good amount of protein for a nonstarchy vegetable.
One cup of raw broccoli contains:
- Calories: 31
- Carbs: 6 grams
- Protein: 2.6 gram
- Fat: 0.3 grams
- Fiber: 2.4 grams
- Vitamin C: 81.2 mg
- Vitamin A: 567 IU
- Vitamin K: 92.5 mcg
- Vitamin B6: 0.2 mg
- Folate: 57.3 mcg
- Potassium: 288 mg
- Iron: 0.7 mg
- Selenium: 2.3 mg
Broccoli contains bioactive compounds that have been shown to reduce inflammation in the body. The high antioxidant content helps protect healthy cells and tissues from free radical damage.
Roasted Broccoli Recipe
If you watched the video, you know I’m not one for a lot of measuring ingredients. Listed below are the recipe ingredients, adjust them for your taste.
- Broccoli florets
- Olive Oil
- Salt and pepper
- Anti-inflammatory spice blend
- Parmesan, grated
- Preheat oven to 425 degrees. Lightly oil a baking sheet or coat with nonstick spray.
- Combine broccoli, olive oil, garlic, salt, pepper and spice blend together in a bowl.
- Pour broccoli onto baking sheet and spread out evenly.
- Place in oven and bake for 10-12 minutes, or until tender.
- Sprinkle with parmesan and serve immediately.
What is your favorite way to eat broccoli? Share your tips or recipes in the comments below.