Broccoli belongs to the group of plants known as cruciferous vegetables. This group also includes cauliflower, cabbage, brussels sprouts and some leafy greens. Like most vegetables, broccoli is nutrient dense and low in fat and calories. Its growing season is late fall to spring.
A few varieties of broccoli are commonly available. Unlike common broccoli, which has thick stalks, sprouting broccoli is a type of broccoli with thinner, looser stalks and smaller florets. Broccoli raab, a leafy green vegetable, is not related to broccoli.
Broccoli has only about 15 calories per 1/2 cup serving, but contains significant amounts of vitamin C, vitamin K, vitamin A, folate and several other vitamins and minerals.
Some studies have shown that eating cruciferous vegetables, including broccoli, is associated with lower rates of certain cancers. Phytonutrients present in broccoli are being studied for their role in cancer and other human disease. These compounds of interest are glucosinolates, isothiocyanates and flavonoids.
To retain as much of the nutrient and phytonutrient content, cook broccoli with more gentle and dryer methods such as steaming, quick cooking with little water, and gentle microwaving.
What to Look for
Choose broccoli based on firmness and color. Broccoli stalks should be strong and not rubbery or easily bent. Select broccoli with dark green to purple florets and avoid very light green or yellow florets or stalks. Broccoli is not fresh if its flowers are enlarged or open, if it is wilted, or if the leaves or flowers are slimy or bruised.
Common Pitfalls
Eat broccoli soon after purchasing because he vegetable's nutrient content decreases with extended refrigeration.
Don't throw away the stems. You can chop the stems and use them in soups, stews and salads. Only the very end of the stalks needs to be chopped off and discarded.
Frozen broccoli is a fine alternative if you prefer it or can't buy fresh. Frozen vegetables are frozen soon after picking so nutrients are locked in. Avoid frozen broccoli that is prepared with rich butter or cheese sauces, though. You'll get extra calories, saturated fat and sodium.
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