Broccoli & Friends
Just a stalk?
Broccoli is a cruciferous vegetable native to the Mediterranean and was first cultivated by the Etruscans who lived in what is now Tuscany. Calabrese broccoli (named after Calabria, Italy), is typically composed of stalks and florets, essentially a large edible flower. The vegetable first became popular in the United States in the early 1920s as Southern Italians immigrated to the country, but commercial cultivation dates back to the 1500s. Records even show that Thomas Jefferson experimented with broccoli seeds in the late 1700s.
In contemporary times, broccoli has become a staple of both American and Italian cuisine, while in the past 30 years consumption of the vegetable has tripled. Although broccoli is sold throughout the year, it is a cold-weather crop.
There are also various other types and crossbreeds of the flowering vegetable. Sprouting broccoli is a variety that features multiple thin stalks and heads and Romanesco broccoli is a breed that has tightly packed cone shaped florets which are bright green in color. Other varieties include broccolini, a cross between broccoli and kale, and broccoflower, a cross between broccoli and cauliflower.
Know your broccoli…
Broccoli is rich in calcium and has antioxidant properties which help prevent some forms of cancer. Sulfur, which sometimes is created as a result of over-cooking broccoli, also has beneficial antiviral and antibiotic properties. A serving of 100 grams contains approximately 33 calories and is composed of protein (2.5 g), fat (.4 g), total carbohydrate (6 g), dietary fiber (2.4 g), sugar (1.5 g).
Broccoli provides a little bit of almost every nutrient you need and contains a variety of vitamins and minerals, including:
Vitamin C - an antioxidant which is important for immune function and skin health. One serving has well over your daily requirement.
Vitamin K1 - important for blood clotting and may promote bone health.
Vitamin B9 (Folate) - particularly important for pregnant women, folate is needed for normal tissue growth and cell function.
Potassium – an essential mineral, potassium is beneficial for blood pressure control and heart disease prevention.
Manganese - a trace element found in high amounts in whole grains, legumes, fruits, and vegetables.
Iron - an essential mineral that has many important functions in your body, such as the transport of oxygen in red blood cells.
Broccoli is rich in various antioxidants and plant compounds, which contribute to its health benefits. These include sulforaphane, one of the most abundant and extensively studied plant compounds in broccoli, and Indole-3-carbinol, a unique nutrient found in cruciferous vegetables, which both may help fight cancer. Broccoli contains the carotenoids, lutein, zeaxanthin, and beta carotene, which may all contribute to better eye health. It also contains the anti-oxidants kaempferol, which may protect against heart disease, cancer, inflammation, and allergies, and quercetin, which can lower blood pressure in people with high levels.
Having your broccoli…
Broccoli stalks and florets are eaten both raw and cooked and have a flavor similar to cabbage, though broccoli is also related to kale, cauliflower, and Brussels sprouts. Depending on which type of broccoli you get, the taste can range from mild to extremely bitter. The vegetable can be steamed, grilled, charred, riced, or eaten raw with your favorite dip.
Love Always Wins,
