Broccoli has recently topped the list of favorite veggies for my girls. We have it for dinner 2-3 times in a week. I normally blanch the broccoli in boiling water with a little salt and oil.  They love it cooked this way, which is not too hard, not soft and mushy, slightly salty and slightly oily. I buy only organic broccoli as I have read that regular grown broccolis are  adulterated with high content of pesticides.

Here are some of the ways that I’ve paired broccoli with our dinner…

Did you know that broccoli has high content of protein? Broccoli probably isn’t the first food you think of when you’re searching for sources of protein, but it does provide protein without any fat. It’s also a rich source of vitamins A and C and you can’t say that about most animal-based proteins. Paired with other foods that fill-in any missing amino acids, broccoli makes a healthy contribution to your daily protein requirements.

What’s the skinny on broccoli?

Love It or Hate It… Broccoli is Good for You!

1. Cancer Prevention

Broccoli contains glucoraphanin, which the body processes into the anti-cancer compound sulforaphane. This compound rids the body of H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function.

Broccoli shares these cancer fighting, immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage.

2. Cholesterol Reduction

Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body.

3. Reducing Allergy Reaction and Inflammation

Broccoli is a particularly rich source of kaempferol and isothiocyanates, both anti-inflammatory phyto nutrients. Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well know as an anti-inflammatory.

4. Powerful Antioxidant

Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene, other powerful antioxidants.

5. Bone Health

Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

6. Heart Health

The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems.

7. Detoxification

Glucoraphanin, gluconasturtiin and glucobrassicin are special phytonutrients that support all steps in the body’s detox process, including activation, neutralization and elimination of unwanted contaminants. These three are in the perfect combination in broccoli. Broccoli also contains isothiocyanates (which you read about in inflammation) which help control the detox process at a genetic level.

8. Diet Aid

Broccoli is a smart carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.

9. Alkalizes Your Body

Like many vegetables, broccoli helps keep your whole body less acidic, which has a host of health benefits.

I can have a dinner of just broccoli and a vegetables soup. It can fill me up till the next morning, after my 26-lap swim in the pool 🙂