The history of broccoli began with the kale plant that agricultural professionals manipulated over a number of years to develop its flowers into a nutritious vegetable. The modern perception of broccoli is one of healthfulness. Its ubiquitous place in the struggle that parents experience convincing their children to eat vegetables may have basis in an underlying fallacy that broccoli tastes bad, but it's health benefits begrudgingly secure its place in the American diet. In fact, people often overcook it and miss the opportunity to enjoy a tender, crisp outcome resulting from an effective cooking method.
Vitamins and Minerals
Broccoli's healthy reputation has merit. A cup of chopped florets and stems provides 288 mg of potassium, 60 mg of phosphorus, 81 mg of vitamin C and 567 IU of vitamin A. These nutrients contribute to your daily nutrition requirements, improve cardiovascular health, build bone and also contribute to the health of the skin and eyes.
Macronutrients
Broccoli is considered nutrient-dense because at 31 calories per cup, it provides a minimal contribution to weight gain, but a substantial amount of nutrients. Also good news for the weight conscious is the fiber content. A 1-cup serving contains 2.4 g of fiber, or about 10 percent of the daily recommended intake of this nutrient. A vegetable that provides a substantial amount of protein helps sustain energy. A serving of broccoli also provides 2.6 g of protein, or about 5 percent of the daily recommended intake.
Isothiocyanates
The compounds in broccoli that may reduce the risk of cancer are isothiocyanates. The American Cancer Society notes that these compounds may reduce the instances of bladder and lung cancers, but further research is necessary to determine the long-term impact.
Culinary Uses
Boiling and steaming broccoli are the two primary methods used for preparing it. Adding a couple of steps exponentially improves its texture and flavor. Try cutting the broccoli into spears and blanch them in boiling water for a few minutes. Submerge them in cold water to desist the cooking. Peel the stems and cut the spears into bite-size pieces. Heat oil and butter in a pan and saute spices and herbs, such as cumin or garlic, and add the broccoli pieces -- cook until tender. Sprinkle lemon juice and sea salt on top before serving.
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