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Broccoli is appreciated all over the world for its versatility and amazing health benefits—in fact, it’s one of the healthiest vegetables you can eat. Not only is it high in fiber, but it’s rich in vital, disease-preventing nutrients, antioxidants, and minerals.
“Broccoli is often considered a nutritional powerhouse because of its numerous health benefits and nutrient density,” a recent, in-depth scientific review of the veggie’s properties reports. “Broccoli is an excellent source of vitamins C, K, and A. It also contains several important minerals, such as potassium, calcium, and iron. Broccoli contains several antioxidants, including vitamins C and E, β-carotene, and various flavonoids.”
If the quintessential cruciferous green isn’t your current idea of a tasty treat, never fear. Like most vegetables, using the right cooking method can make all the difference—and even increase its nutrient bioavailability. Read on to find out how to master its preparation and to learn what makes this “powerhouse” veggie worth adding to your regular dietary repertoire. Who knows, you may soon discover you’re a broccoli fan after all.
Properties of broccoli
As mentioned, broccoli is high in essential nutrients, antioxidants, and fiber. It’s also a great source of vitamins A, C, and K, as well as the minerals calcium and potassium. These nutrients are critical for optimal body function, helping to do everything from supporting the immune system to increasing the radiance of the skin.
- Vitamin C—a powerful antioxidant that boosts the immune system and protects cells
- Fiber—essential for intestinal health, supporting digestion and regulating intestinal transit
- Folic acid (Vitamin B9)—supports the productions of red blood cells and nervous system health
- Vitamin K—essential for bone health and proper blood clotting
- Glucosinolate sulfide (sulforaphane)—a bioactive compound of which may have anti-cancer properties
- Calcium and potassium—essential for bone health and proper muscle function
Health benefits of broccoli
The properties of broccoli have been deeply researched—and the list of its health benefits are truly impressive. “From promoting heart health to supporting digestion and bone health, this cruciferous vegetable provides a versatile and tasty way to improve your overall well-being,” the aforementioned scientific review states, highlighting the veggie’s anti-inflammatory, antioxidant, anti-cancer, and antibacterial effects. “It is a nutrient-rich vegetable with important vitamins, minerals, fiber, and other bioactive compounds. These nutrients and phytochemicals support overall health and wellness, including cancer prevention and reduced inflammation.”
Among the many health benefits of broccoli:
- Rich in anti-inflammatory nutrients that help reduce inflammation and prevent chronic diseases such as cardiovascular disease
- High in antioxidants that protect against free radicals and cell damage
- Possesses antimicrobial and immunomodulators that help fight infections
- Improves blood circulation and the cardiovascular system
- Promotes collagen synthesis, thanks to vitamin C
- Help reduce levels of “bad” LDL cholesterol
When not to eat broccoli
Despite the many benefits, there are some contraindications associated with excessive broccoli consumption. But what is an “excessive” amount of broccoli to consume? The USDA recommends eating 2.5 cups of vegetables—which can include broccoli—a day, with the “normal” serving of broccoli landing somewhere around ½-1 cup. Anything over 2 or 3 cups of broccoli is considered excessive.
But why the concern? Well, broccoli contains goitrogens, which are substances that can interfere with thyroid function, so people already suffering from thyroid disorders, such as hypothyroidism, may need to avoid consuming more than the recommended amount of ½-1 cups of raw or cooked broccoli per day.
In addition, broccoli can cause intestinal discomfort such as bloating and flatulence, especially when consumed in large quantities. This is due to its high fiber content and to complex sugars that can ferment in the intestines. So, those with gastrointestinal disorders, such as irritable bowel syndrome, may experience worsening symptoms due to fiber fermentation in the intestinal tract.
It’s also worth noting that you may want to avoid broccoli if you suffer from blood clotting problems, as excess vitamin K can interfere with anticoagulant treatments—especially if you are pregnant.
How many times a week to eat broccoli
If none of the above issues are a concern, go ahead and eat that broccoli. Ideally, you should consume ½-1 cup raw or cooked broccoli two to three times a week to capitalize on its nutrients without risking the side effects of excess fiber or thyroid-impacting goitrogenic compounds.
Incorporating broccoli into a balanced diet—along with other colorful vegetables, fruits, whole grains, legumes, lean protein, and healthy fats—is an ideal way to maintain a healthy and varied diet. In other words, eat the rainbow.
How to cook broccoli without losing the nutrients
To best preserve all of broccoli’s wonderful nutritional properties, it is important to use cooking methods that minimize the loss of vitamins and minerals.
The healthiest method? Lightly steaming, as it keeps most of the nutrients intact. The healthiest and tastiest method? Sauted in a little water with minced garlic and finished with a drizzle of heart-healthy olive or avocado oil, a pinch of sea salt, and squeeze of lemon.
Of course, you can also oven roast or pan-fry your broccoli. Whichever way you cook it, avoid using excessive heat (as in frying) or cooking in water for too long as this can destroy its nutrients or cause its water-soluble vitamins—like vitamin C—to evaporate. And above all, do not overcook your broccoli. Like pasta, it’s best eaten al dente—with a tender firmness.
How to avoid odor when cooking broccoli
Now for an awkward topic: Apparently, one of the main concerns related to the preparation of broccoli is that there can sometimes be—shall we say—a foul odor wafting throughout the house while it’s cooking. Worse, this odor can be so intense that it can linger in the air for hours. Not the most appealing dinner party scent, admittedly.
This unfortunate smell is caused by the natural presence of sulfur (cancer-fighting glucosinolate sulfides, to be exact) in broccoli, which is released during cooking. Luckily, there is an easy method to avoid the stench without avoiding broccoli altogether: Simply squeeze some lemon juice into the water while cooking and voila! No sulfur smell. Try it and you’ll be pleasantly surprised.
Tasty broccoli recipes
Finding a broccoli recipe you enjoy can inspire you to consume more of the nutrient-dense food. Below, one favorite option:
Ingredients for the broccoli steak
- 1 large broccoli
- hot (or sweet) paprika
- 4 cloves of garlic
- butter
- extra virgin olive oil
- salt
- pepper
Ingredients for the chimichurri sauce
- parsley
- 1 clove of garlic
- chili flakes
- red wine vinegar
- extra virgin olive oil
- salt
- pepper
Ingredients for the cannellini cream
- 30 oz cannellini beans (or 2 cans)
- 1 lemon
- 1 clove of garlic
- 2 tablespoons nutritional yeast
- salt
- pepper
To prepare the chimichurri sauce
Finely chop the parsley and garlic and place in a bowl. Add chili and vinegar. Season with salt and pepper, and drizzle with oil. Stir and set aside.
To prepare the creamy bean base
Strain the beans, setting aside some of the water. Rinse the beans and blend them with the lemon juice, salt, pepper, garlic, and nutritional yeast in a blender or food processor until a creamy, hummus-like consistency is achieved. (Use the reserved bean water if more liquid is required.)
To prepare the broccoli steak
Trim the bottom of the broccoli stalk to remove the hard end. Then, slice the broccoli in 1 inch steaks lengthwise, keeping the stem and all the florets intact. Season with salt, pepper, and paprika on both sides, then drizzle with oil and massage until the seasoning is well distributed.
Heat a large skillet over medium heat with two tablespoons of olive oil. Once hot, place the broccoli slice into the pan, pressing down with a spatula or fork a few minutes until seared. Turn and do the same on the other side. Add the crushed garlic and butter and continue cooking until the broccoli is semi-tender and the florets appear carmelized.
To serve
Spread the bean base on the bottom of a plate and place the broccoli steak in the center. Spoon the chimichurri sauce over top. Optional: Sprinkle with a bit of crumbled feta cheese or toasted pine nuts.