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An Antioxidant Superfood, broccoli contains phytochemicals such as sulforaphane, glucosinolates and indole-3-carbinol, that may protect against prostate, bladder, colon, pancreatic, gastric, breast and other hormone-related cancers. A medium stalk of broccoli (148g) contains 45 calories and is an excellent source of vitamin C, folate, fiber and vitamin K, plus a good source of potassium, vitamin A, vitamin B6, riboflavin, manganese and phosphorous. In addition to many other bone healthy nutrients, broccoli contains one of the highest amounts of calcium among vegetables (7% of the Daily Value). The calcium alone makes it a Superfood for your Bones. Broccoli's potent combination of antioxidants and nutrients also make it a Superfood for your Heart. Researchers have found that broccoli consumption strengthens a protective network of capillaries called the blood brain barrier—which protects the brain after head injury.
Total Time: 20 min
Broccoli should be stored unwashed in an open bag in the refrigerator, because excess moisture encourages the growth of mold. Before use, broccoli should be rinsed thoroughly under cold running water to remove any dirt.
Broccoli can be consumed raw or cooked. Well-cooked broccoli should be tender enough to yield to a fork, yet remain crisp and bright. Because the florets tend to cook faster than the stalks, stalks should be split to expose more surface area, which ensures even cooking. The florets also may be cut from the stalks and added after the stalks have been cooking for 2 to 3 minutes. Broccoli can be boiled, steamed, microwaved, stir-fried, or puréed and added to soups.
Broccoli with the tiniest buds and the darkest blue-green color should be selected. Avoid those with a yellowish cast.