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Botanical name
Brassica oleracea
Description
Broccoli is an edible green plant in the cabbage family whose large flowering head and stalk is eaten as a vegetable. The most familiar type of broccoli is Calabrese, named after Calabria in Italy.
Broccoli can be eaten raw or cooked.
Vitamins and Minerals
- Vitamin A
- Vitamin B9 (folate)
- Vitamin K
- Potassium
- Phosphorus
- Selenium
- Fiber
Quick Tip
Boiling can leach up to 90% of the valuable nutrients from broccoli, while steaming, roasting, stir-frying, and microwaving tend to preserve the nutrients.
Quick Tip
Try roasting broccoli at 425 degrees Fahrenheit for a few minutes on a baking sheet. It’s especially yummy if you sprinkle a little olive oil, garlic powder and red pepper flakes on the broccoli before roasting.
Health Benefits
Broccoli contains sulforaphane, which is responsible for their bitterness. Several studies have suggested that sulforaphane is associated with a lower risk of cancer, (particularly lung and colon cancer), may help lower blood sugar if you have type 2 diabetes, and could help keep the cartilage between your joints healthy, so it can help prevent or slow osteoarthritis.
One cup of broccoli contains 92 micrograms of vitamin K, well over 100 percent of your daily need. Studies have suggested the poor vitamin K consumption can lead to bone fracture. Consuming an adequate amount of vitamin K can improve bone health by improving calcium absorption and reducing urinary excretion of calcium.
Background and History
Broccoli resulted from breeding of cultivated Brassica crops in the northern Mediterranean starting in about the sixth century BC. Broccoli has been commonly consumed since the time of the Roman Empire.
Flavor Profile
Grassy, earthy and mildly bitter.
Pairs Well With
- Cheese
- Lemon
- Butter
- Salt
- Cauliflower
- Red pepper flakes
- Garlic
- Rice
Storage
Keep your broccoli fresh and crisp by storing it unwashed in your vegetable crisper, in a perforated bag. It will keep for a few days.