Broccoli’s Nutritional Information, Health Benefits And Best Recipes

Don’t be fooled! This feature isn’t on B.R.A.M.S new hit single “Broccoli” rather it’s on a much more relevant subject (no offence to the singer), The Broccoli, every toddler’s favorite food. I remember that I loved it so much that whenever my mom asked me to hurt it with my teeth and digestive juices, I always said no to such terrorism.

Broccoli, sometimes referred to as “super veggies”, is a Brassica vegetable which means that it belongs to the cabbage family of plants, is closely related to cauliflower, kale and Brussel sprouts, however, it would have been better off by being ornamental plants. The edible vegetable has a tree-like shape with the flowering head branching out from the stalk.

Not only is the vegetable considered, one of the healthiest foods on earth, it is also gifted with being the favorite vegetable of President Barrack Obama while George W. Bush said he never wanted to eat broccoli. Broccoli comes in different colors ranging from deep sage to purple-green and even dark green, also called Italian green,which is the most popularly eaten quality of broccoli in the US.

Because of its different components, broccoli comes in various tastes and textures, from being soft and flowery to crunchy, it is filled with nutrition and many minerals and vitamins, all of which make us hale and hearty to the soul.

Where Did Broccoli Come From?

Broccoli originated from the Italy, the same place that gave us pizza. Can you imagine that!Its first cultivation occurred in the Italian province of Calabria, and in the Italian language it is called ‘Broccolo’. The original name was derived from the Latin word ‘Brachium’ which means branch or arm. Since its cultivation in 6th century B.C. broccoli has remained a popular “edible” part of the Mediterranean diet.

broccoli nutrition

Other vegetables closely related to broccoli include the ‘Broccoflower’ which is a mixture between broccoli and cauliflower, while ‘Broccolini’ is a mix of broccoli and gai-lin, a Chinese vegetable. The sprouting seedlings of broccoli known as Broccoli Sprouts are also considered edible and have gained prominence due to the presence of cancer fighting phytonutrients like sulforaphane.

The Taste Of Broccoli Is Not For Everyone……

You may have heard that broccoli has a bitter taste but it is not necessary that everyone sees it with a similar hate. The taste of broccoli comes from its sulfur containing compounds that give it its spicy and bitter taste. The variations in taste perceptions differ from person to person as some people consider it to be bitter while others simply label the taste as bland.

broccoli nutrition

Recently, a research indicated the difference in taste perceptions may be due to a particular gene called TAS2R38 which affects our sensory perception of food.

Broccoli Nutrition Facts

The cruciferous vegetable broccoli contains 90% water, 7% carbohydrates, 3% proteins and a small amount of fats. It is an excellent source of vitamin K, vitamin C, vitamin E, vitamin B1, vitamin A, chromium, folate, pantothenic acid and vitamin B6, minerals like manganese, phosphorus, choline, potassium, copper, magnesium, zinc, calcium, iron, niacin and selenium.

Broccoli also contains omega-3 fatty acids, proteins and dietary fiber. In addition to carotenoids, broccoli is also enriched with phytonutrients such as Carotenoids like glucobrassicin, zeaxanthin and beta-carotene, Flavonoids (kaempferol) and Glucosinolates, which have shown anti-cancer properties, particularly the compound isothiocyanates (ITCs) and indole-3-carbinol.

The carbohydrates in broccoli are fructose, sucrose and glucose and small amounts of maltose and lactose. 1 cup of broccoli contains 2.3g of fiber, which is 5-10% of recommended daily intake, and also 3g of proteins, making it relatively high in protein as compared to other vegetables.

Broccoli Nutrition Facts And Recommended Intake

The United States Department of Agriculture (USDA) recommends eating two servings of cruciferous vegetables every day, so you can add broccoli to your diet twice a week with serving size equal to 2 cups or you can eat ½ cup of broccoli every day but the amount varies with who you are. Experts recommend half a cup of broccoli for children, 1 cup of broccoli for men and about 2 cups of broccoli for pregnant women and old people

Protection From Chronic Diseases

The vitamins and minerals in broccoli have been known by scientists to aid people in the fight against chronic diseases. Perhaps we will be able to extract potent lifesaving drugs from broccoli one day. However, there are a lot of benefits of eating broccoli against cancer, heart diseases, osteoporosis, diabetes and obesity. In addition, broccoli also has antioxidant, detoxification and anti-inflammatory properties and is good for skin and eyes and also aids digestion and cognition.

Broccoli’s Health Benefits: Prevention Of Cancer 

Many researches have been carried out on broccoli, and they have all agreed that the vegetable has one crucial and beneficial health effect; prevention of cancer development. Broccoli consumption is known to combat three metabolic problems in the human body; chronic inflammation, oxidative stress and inadequate detoxification.

Risk of cancer development is increased when the body has an overload of any of these three problems and broccoli is loaded with antioxidant, anti-inflammatory, and pro-detoxification properties is the perfect anti-cancer food. Research on regular consumption of broccoli and its relation with the reduction in risk of prostate cancer, colon cancer, breast cancer, bladder cancer, and ovarian cancer, have already been seen.

So how much broccoli do we need to eat to prevent cancer from eating us? It turns out only half a cup of broccoli is needed to keep cancer at bay! However, few people eat broccoli so 2 cups per week are enough to provide some awesome benefits. And this also happens to be very good for our waists as half a cup of broccoli contains only 22 calories while 2 cups contain 178 calories, another reason for us to add enormous amounts of broccoli in our diets!

There are specific studies to prove that eating broccoli everyday will keep the cancer away. One study showed that eating 250 grams of broccoli per day, which amounts to just 1.6 cups, will result in higher urinary excretion of carcinogens from grilled steaks and meats. This amount of Broccoli also helps optimize levels of antioxidants in the blood, especially beta-carotenes which lower the risks of any cells becoming cancerous.

Another way broccoli fights cancer is that it protects our DNA against unwanted mutations. In simple terms, it keeps us more human and less X-men by folate, which help to maintain proper DNA structure, and sulforaphane converted from glucosinolates, which helps to prevent DNA from being damaged.

brocoli-helps-prevent-diseases

A Healthy Heart Starts With Eating Broccoli

The anti-inflammatory effects of eating broccoli are also beneficial for promoting heart health. Especially people with high blood sugar and high blood pressure should add more of this vegetable in their diet as the bioactive compound sulforaphane can prevent the damage caused to blood vessel linings by their conditions. Sugar problems can also damage the linings of the blood vessels and the glucoraphanin in broccoli can reduce the risk of heart problems.

One of the factors which cause heart problems is the formation of homocysteine, also called hyperhomocysteinemia, which can damage cardiovascular tissues and increase the risks of atherosclerosis, heart attack and stroke. The B complex vitamins like vitamin B6, B12 and folate found in broccoli lower the risks of heart problems by reducing homocysteine formation.

Broccoli also has cholesterol-lowering properties. Whenever we eat, our liver uses cholesterol to produce bile acids, which aid in the digestion of fats in the stomach which is known as emulsification.

When we eat broccoli, rather than getting absorbed with the rest of the food, certain fibers in it bind with the bile acid in such a way that they assist in bowel movements. When this happens our liver does some extra work to make more bile acids from cholesterol, thus decreasing the levels of cholesterol in the body.

However, a study shows that the cholesterol lowering ability of broccoli increases when it is steamed as it binds with 33% more bile acids as compared to when eaten raw. In fact, the wonders of steamed broccoli are comparable to the cholestyramine, a drug which is used to lower cholesterol.

Fight Bone Problems With Broccoli

Broccoli has high content of vitamin A and vitamin K and vitamin K is essential for proper bone health since the deficiency of vitamin K can lead to fractures. Vitamin K is necessary for the proper absorption of calcium otherwise the calcium is excreted out through the urine.

In addition to vitamin K, broccoli also contains adequate amounts of calcium and the complex of both these nutrients works towards strengthening the bone integrity. Consuming even half a cup of broccoli every day can improve the overall bone health.

Additionally, broccoli helps to maintain a proper balance of vitamin A, D and K. Making sure there is enough vitamin K and A in the body is another way achieve optimal levels of vitamin D, so whenever there is any deficiency of vitamin D, high levels of vitamin A and K in broccoli can help to keep up vitamin D metabolism.

Broccoli Aids In Weight Loss

Broccoli also has a cholesterol lowering effect on the body. The extra cholesterol in our blood is stored after combining with the bile acids, released by the gall bladder.

When we eat broccoli, rather than letting the bile acids combine with cholesterol, the fiber from broccoli binds with the bile acids. In this way, the cholesterol and the fiber bound bile acids stays in our intestines and they are eventually excreted out of the body. To make up for the loss of the bile acids the body starts degrading the bile acids stored in emulsified fat deposits.

And because of its high fiber content, broccoli keeps you satiated and controls your hunger. This helps you eat less and burn more fats. Moreover, broccoli also contains high amount of water which means it fulfils your thirst without adding unnecessary calories to your body.

Apart from being antioxidants, the vitamin C, calcium and chromium in broccoli is that it also helps you stave off some pounds. The body uses vitamin C to synthesize a compound called carnitine which is helpful in metabolizing fats into energy. Calcium also reduces the production of new fat cells by preventing some dietary fats from being absorbed in the intestine.

The phytochemicals in broccoli known to have anti-cancer properties, especially sulforaphane and indole-3-carbinol, helps to reduce body weight. Sulforaphane accelerates a fat-burning effect in the body by triggering the breakdown of fat cells by causing changes in enzymes to prevent fat cell from forming.

Broccoli’s Health Benefits: Good News For Diabetic Patients

Eating broccoli is good for both diabetes type 1 and 2 patients as it can slow down the damaging effects of high blood sugar levels on heart blood vessels due to the compound it contains, sulforaphane and broccoli is one of the vegetables in the cruciferous family that contains this compound.

Sulforaphane encourages the production of enzymes that protect the blood vessels and reduces the amount of reactive oxygen species (ROS) that cause cell damage by up to 70-73%. These reactive radicals are involved in cell mutations which can further harm the body.

Moreover, chromium has been known to boost the activity of insulin and broccoli contains moderate amounts of chromium. Through it impacts carbohydrate metabolism and boosts weight loss, it is also an essential nutrient and broccoli happens to be the best source of chromium. A cup of cooked broccoli contains 22 milligrams of chromium, which is more than half of recommended daily intake.

And because broccoli increases satiety and is low-calorie and energy-dense it has a low impact on blood sugar levels.

Anti-Inflammatory Action

When toxins or reactive oxygen species in our body reach extremely high levels then the inflammatory system which protects the body against tissue damage is triggered. The signaling system Nf-kappaB is responsible for activating inflammatory responses by increasing the production of inflammatory compounds like IL-6, IL-1beta, TNF-alpha, iNOS and COX-2. All of these components work towards healing injuries.

But like all good things too much of even inflammation can be harmful if it goes on for a long time, ultimately even leading to the synthesis of cancerous cells. Research has shown isothiocyanates (ITCs) found in broccoli can suppress the machinery which produces NF-kappaB signaling system.

Similarly, a diet deficient in Omega-3 Fatty Acids can lead to inflammation, since anti-inflammatory molecules like PGH3, TXA3, PGI3, and LTE5 are all synthesized using omega-3 fatty acids. The amount of Omega 3 FAs in green vegetables is just enough to stabilize our inflammatory systems.

For instance, in 2 cups of broccoli there are only 100 calories and 400 milligrams of omega FAs. Another anti-inflammatory substance found in broccoli is the Isoflavonol ‘Kaempferol’, which lower inflammation caused by allergic reactions, as it lowers the production of IgE antibodies. So by reducing the impact of allergens, kaempferol in broccoli can lower the risks of inflammation.

Anti-Oxidation: Nutritional Fact Of Broccoli

Among green vegetables, broccoli has the highest amount of the antioxidant vitamin C. When consumed along with flavonoids such askaempferol and quercitin, vitamin C greatly supports the oxygen metabolism of the body. Broccoli also contains the perfect complex of all these compounds in one single vegetable.

Other antioxidant compounds present in broccoli are carotenoids like lutein, zeaxanthin, and beta-carotene. All of these carotenes function as anti-oxidants and broccoli not only provides these anti-oxidants but also increase their quantity in the blood when 3 cups of broccoli are consumed. Another antioxidant in broccoli is vitamin E and the minerals manganese and zinc.

The overall effect of consuming these vitamins, flavonoids, minerals and carotenoids is that it  substantially lowers the oxidative stress in the body, which in turn lowers the risk of chronic inflammation and cancer by avoiding the formation of overly active oxygen containing molecules.

Broccoli Is Loaded With Detoxification Properties

The unique combination ofisothiocyanates (ITCs) made fromGlucosinolates such as glucoraphanin, gluconasturtiian, and glucobrassicin can be found in broccoli. These compounds are major helpers of the body’s Phase 1 detoxification machinery, which is oxidation, reduction and hydrolysis of harmful metabolites.

Some ITCs like sulforaphane actually stop some of the Phase 1 enzymes as well as alter the enzymes of Phase 2 detoxification, which is the conjugation of harmful metabolites with anti-oxidants. So by regulating detoxification activity in our cells, ITCs have shown to speed up the detoxification of dangerous substances by helping Phase 2 activity when it is not enough.

The bottom line is that increased intake of broccoli can improve and increase the detoxification of harmful toxins which can damage cells of our body.

Broccoli Benefits For Digestion

The fiber and ITCs found in broccoli have a positive effect on the overall health of the digestive system as the high fiber and low caloric content of broccoli makes bowel movement easier by the smooth passage of food through the intestines thus preventing constipation.

Dietary fiber also promotes the healthy growth the of the beneficial gut micro-flora which enhances digestive power and as broccoli contains glucosinolates, which upon consumption is converted into ITCs,can help to protect the stomach lining from excessive growth of the harmful bacteria Helicobacter pylori or too much clinging of the bacteria on the stomach wall. In addition, broccoli also has strong stomach support properties and aids and eases digestion.

Broccoli Is Better Than Carrots For Your Eyes

Yes, that’s right. Although carrots are good for your eyes, broccoli is better bet of the two. Two of the carotenoids found in broccoli, zeaxanthin and lutein, play an important role in improving the health of eyes.

No tissue in the body has more concentrated amount of lutein than the outer portion of the retina in the eyes while zeaxanthin is concentrated in the central portion of the retina. Any problem in these regions and you have difficulty watching your steps as you walk so the best chance to avoid this is to eat broccoli to get its wholesome dose of lutein and zeaxanthin.

Research has also shown cognitive problems in the muscular degeneration and lens of the eye have are greatly reduced upon consumption of broccoli as it contains a powerful antioxidant vitamin A, which includes retinol, retinal and retinoic acid, all of which are important in maintaining healthy vision and proper neurological function and immune system.

Live Longer And Look Younger By Eating Broccoli

Due to being jam packed with antioxidants, anti-inflammatory and detoxifying agents, piling broccoli on your plate means you know what keeps you young. Broccoli is full of phytonutrients and these natural chemicals that turn on suppressor genes, which slow cell growth so damage is repaired.

These antioxidants also fight with age related decline in immune function and protect against typical aging factors.

broccoli nutrition

In addition, broccoli is high in lignans, a phytoestrogen which has shown to aid cognitive thinking and skills and is helpful to retain thinking, reasoning, imagining and learning words. Broccoli can also fight Alzheimer’s disease as it contains high amounts of glucosinolates, and apart from its numerous health benefits, it also halts the decline and degradation of neurotransmitters which are necessary for the nervous system to perform properly.

Look Glamorous By Eating Broccoli

The glucoraphanin found in broccoli is also known to reverse skin damage that is caused by sunlight;it plays a major role in the detoxification of the skin cells. Glucaraphanin is formed inside the body from the sulforphanes consumed in broccoli.

The high vitamin C content of broccoli also aids towards improving skin health. The skin needs vitamin C to form collagen which reduces the damage caused to skin cells, and has a positive effect on the overall the appearance of fine lines, spots and wrinkles. Also, the vitamin E and B helps repair sun damaged skin and can help your skin glow and look youthful.

Surprisingly enough, broccoli has also some sun screening effects as it protects from UV radiation but not by eating it but by applying broccoli extracts directly to the skin.

Eating broccoli is also great for your hair as it contains vitamin A, vitamin C and calcium, all of which lead to strong and shiny hair. The vitamins stimulate the production of sebum, which is a natural hair conditioner while calcium strengthens hair follicles and prevents hair fall.

Broccoli Is Safe For Pregnant Women And Lactating Mothers

Don’t fall victim to the old wives’’ tales that broccoli is unhealthy or dangerous for pregnant women. Take these tales with a pinch of salt and don’t miss out on the healthy benefits of broccoli. Director of NY Health and Wellness Nutrition Jacqui Justice says that it may be something to do broccoli’s link with causing goiter but “the health benefits outweigh this possible issue”. And experts also agree that broccoli may be good for pregnant women as it contains folate, which helps them avoid neural tube defects in their baby.

Adverse Effects Of Broccoli

Unfortunately, we sometimes have to eat our favorite foods with great caution as they can be the cause of certain problems. Broccoli is considered a goitrogen, meaning that it can cause goiter which is the enlargement of the thyroid glands and this impairs the thyroid gland from functioning properly.

So eating high amounts broccoli have adverse effects on the thyroid glands. Moreover, people who have been prescribed anticoagulants by a doctor should be careful in their intake of broccoli, as the high amount of vitamin K can interact negatively with the anticoagulants.

There are also some side effects of munching too much broccoli, the most common being gas or bowel irritation, caused by the high amount of fiber in broccoli.

The reason broccoli is considered as a goiterogen is that it contains glucosinolates. These glucosinolates have all the anti-cancer properties as we now know but these compounds are converted into unique isothiocyanates with the help of the enzyme myrosinase. Glucophanin which is so good for health is converted into sulforaphane while glucobrassicin is converted into indole-3-carbinol.

These isothiocyanates compromise thyroid function in high amounts. However, as half a cup of broccoli contains not more 100 milligrams of glucosinolates, these “high amounts” are actually several times more than the daily recommended intake.

But still, better to be safe than sorry! Cooking broccoli does inactivate a small percentage of isothiocyanates from 0 to 33%. Plus, given the anti-cancer properties of isothiocyanates, it seems like a good idea to eat broccoli in many different ways by either eating it raw, steamed or cooked.

Broccoli Sprouts

In recent years, science has discovered the younger version of broccoli in its sprouting phase called broccoli sprouts. It is even more nutritious as it has anti-cancer properties more than the senior counterpart. The 3 or 4 day old plant of broccoli is defined as the broccoli sprouts and have 20 to 50 times more chemoprotective compounds found in mature broccoli heads. They also have been recently renowned for their anti-cancer effects since the concentration of sulfrophane has been found to be very high in these young seedlings.

The advantages of broccoli sprouts don’t stop here. Broccoli sprouts contain high amounts of vitamin C and have some anti-inflammatory properties as one study points out. One serving (60g) of broccoli sprouts has been shown to increase urinary outtake of inflammation causing compounds and also reduces vascular reactions.

How To Select The Best Broccoli From The Market

Whenever shopping for broccoli, always be on the lookout for broccoli that are compact and whole. Avoid broccoli which are mushy and rotting or have stalks and stems with a slimy covering. Fresh broccoli has a rich color depending on its variety and any yellow color is not a good indication.

However, flowers blossoming on its stalks are a sign that its over mature and ready to pass on its genes. The stalks and stems should be firm and if any leaves are attached, they should be dark green and not wilted.

broccoli nutrition

 Broccoli Nutrition: Recipes, You Can Add In Your Diet

The best way to eat broccoli would be to consume it raw, but we all know our taste palates will protest. Therefore, the second best option is to cook broccoli at the lowest possible temperature and in such a way that its nutritional benefits are not lost.

Steaming is one excellent way to consume green vegetables since it does not greatly change the structure of the vegetable but cooks it at the same time. Broccoli can be steamed easily within 5 minutes and the cooking temperature does not exceed 100°C.

Bear in mind the stem part of broccoli is harder to cook and can be steamed separately for 10 minutes to make it soft, while the flowering crown of broccoli can be easily cooked within a few minutes.

Although not many people know this but even the leaves of broccoli are edible and can be eaten. The best way to utilize the leaves is by adding them to a salad or even in a smoothie for that extra nutritious kick.

Another point to be noted is that you can add the steamed broccoli to any main dish. For instance, steamed broccoli makes an excellent addition to dishes like roasted chicken, steaks, baked meat dishes etc. Steamed broccoli can also be consumed by adding as an extra ingredient in wraps.

broccoli nutrition

Let us tell you about our very favorite broccoli pasta recipe which can be made in a matter of minutes and does not require any extra special ingredients or recipes.

  1. Broccoli Soup with Parmesan-Lemon Frico

This recipe uses all parts of broccoli: the florets (where most of the nutrition is) and the stems (filled with fiber). Make extra frico and store in an airtight container for up to 5 days. The frico makes a delicious appetizer on its own.

Recipe type: Starter

Preparation Time: 10-15 minutes

Servings: 4-6

Ingredients

  • 2 Tbsp olive oil (240cal)
  • 1 Small yellow onion, chopped(48cal)
  • 3 Cloves garlic, minced(13cal)
  • 1 Large bunch broccoli, cut into small florets, stems peeled and coarsely chopped(207cal)
  • 3 Cups (24 floz/750 ml) chicken broth(30cal)
  • 1/2 Cup (4 floz/125 ml) heavy cream(413cal)
  • Salt and freshly ground pepper

For The Parmesan-Lemon Frico:

  • 1/2 Cup (2 oz/60 g) grated Parmesan cheese (235cal)
  • 2 Tsp grated lemon zest (2cal)

Instructions:

  1. In a large, heavy pot, warm the oil over medium-high heat.
  1. Add the onion and garlic until very soft and stir for about 5 minutes.
  1. Add the broccoli, stir, and cook for about 2 minutes.
  1. Add 2 cups (16 floz/500 ml) of the broth, cover, and cook for 6 minutes. Remove from the heat and let cool slightly.
  1. Working in batches, purée the soup in a blender or food processor with the remaining 1 cup (8 floz/250 ml) broth.
  1. Return to the pot and stir in the cream. Return the soup to a gentle boil and cook for 2 minutes.
  1. Season with salt and pepper. Keep warm over low heat.

To make the Parmesan-lemon frico, preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. In a small bowl, stir together the Parmesan and lemon zest. Transfer a heaping teaspoonful of the cheese mixture onto the prepared baking sheet and use your fingers to flatten the mound. Repeat with the remaining cheese mixture, placing the mounds 1 inch (2.5 cm) apart. Bake the frico until golden brown, 3–5 minutes. Let cool on the baking sheet, then carefully lift using a spatula.

Ladle the soup into bowls, top each with 2 frico, and serve.

  1. Broccoli and Cashew Pasta

This deliciously fiber filled recipe is not only packed with the power of broccoli but is also enriched with the health benefits of Omega 3 FAs due to the presence of cashews. This whole-some and fulfilling recipe is the perfect complement for people looking to lose weight or cut down on their calories while trying to improve their overall health.

Recipe Type: Main dish

Preparation Time: 40 minutes

Servings: 3

Total Calories: 842 kcal

Calories per Serving: 280 kcal

Ingredients:

  • 2 Cups/194g whole-wheat Pasta Panini (289 kcal)
  • 3 Sliced Garlic clove (13 cal)
  • 2 Cups/230g Broccoli (82cal)
  • 25g Toasted Cashews (152cal)
  • 2 Tbsp. Olive oil (239cal)
  • ½ Cup 1% Fat Milk (53 cal)
  • 2 Tbsp. Fat-free Sour Cream (18cal)
  • ½ Tsp. Black pepper
  • ½ Tsp. Salt

Instructions:

  1. In a large pot boil water to cook the pasta for 10 to 15 minutes until it is soft.
  1. Drain the water and wash the pasta with cold water.
  1. In another large pot heat water and when it reaches the boiling point place a steamer on the pot. Arrange the broccoli over the steamer and let it steam for 5 minutes and then set aside.
  1. In a skillet heat the olive oil and then add the garlic and fry it until golden brown. Then add the cashews, cream and milk, along with the salt and pepper.
  1. Stir until a smooth paste forms and then add the broccoli and mix it in for 30 seconds. In the same skillet add the pasta and stir for 1 minute until all the flavors blend together.
  1. Broccoli Bacon Salad

Although some people steam broccoli to death or cover it with neon orange processed cheese, for the best nutritional gains, you should eat broccoli raw, as its anti-cancer compounds such as sulforaphane are reduced when cooked.

Bacon, on the other hand, is not such a super food. The cured pork meat is loaded with fat, salt, preservatives like sodium nitrite and sometimes even sugar. The result, unfortunately, is absolutely 100% delicious – but there are ways to make healthy bacon choices.

But all things in moderation. Eating a little bacon here and there isn’t going to kill you; just be sure to balance it out with a healthy diet of whole grains and fresh fruits and vegetables – like broccoli!

Ingredients For Broccoli Salad

  • 1 Head of broccoli (207cal)
  • ½ Large red onion (8-10cal)
  • 8 Ounces bacon (1.2kcal)
  • ½ Cup raisins (678cal)

For Dressing

  • 1 Cup organic mayonnaise (or make your own!) (1.6kcal)
  • 1/3 Cup sugar (255cal)
  • 1 Tablespoon white vinegar
  • + Salt and pepper to taste.

Directions:

  1. Fry the bacon until crisp, drain and crumble, Set aside.
  2. Chop the broccoli head into small florets. Discard the stems, save for another recipe or cook and feed to your dog.
  3. Chop the red onion.
  4. In a large mixing bowl, combine the broccoli, water chestnuts, onion, bacon and raisins.
  5. In a separate bowl, whisk together the mayonnaise, sugar and white vinegar. Sprinkle with salt and pepper, then add your dressing to the big bowl of broccoli.
  6. Mix everything together well, and chill a few hours before serving. Broccoli bacon salad is delicious on its own, perfect for a picnic or as a side dish at the family barbeque.
  1. Broccoli Frittata

Broccoli frittata is made with whole eggs, broccoli florets, and red pepper for a nutritious and easy-to-make breakfast, lunch, or dinner. A bit of fresh dill and feta add an extra boost of flavor that make this so much more special than an everyday omelet.

Recipe type: main dish

Preparation time: 30 minutes

Serves about: 6

Ingredients:

  • 1 1/2 Cups broccoli florets, roughly chopped (46cal)
  • 1 Small red bell pepper, finely chopped (30cal)
  • 1 Garlic clove, minced (4.3cal)
  • 1/4 Teaspoon red pepper flakes
  • 7  Large eggs (501cal)
  • Handful of fresh dill, finely chopped
  • 1/4 Teaspoon sea salt
  • 1/4 Tteaspoon black pepper
  • ½ Cup grated crumbed sheep feta cheese (198cal)
  • 1 Tablespoon butter (102cal)

Directions:

  1. Preheat the oven to 400 degrees Fahrenheit.
  1. While the oven is preheating, melt the butter in a pan set over medium heat. Add the broccoli florets and red bell pepper. Cook for 4-5 minutes, or until softened. Add garlic, saute for another minute, during which time you prepare the egg mixture.
  1. In a large bowl, whisk together the dill, eggs, feta cheese, salt and pepper. Spread the broccoli evenly across the bottom of the pan it cooked in.
  1. Pour the egg mixture evenly atop the broccoli. Keep the saucepan over medium heat until the egg begins to cook and firm at the edges and bubbles at the center.
  1. Remove from heat and place in the oven for 12-15 minutes, or until the eggs are completely cooked through and the top slightly browned. Remove from pan and cut in wedges to serve.

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