It’s green, it’s bitter, and it’s perhaps the most hated food around. Classified under the Brassica genus of plants, broccoli has long been touted as one of the healthiest foods because of its incredible nutritional makeup.

In fact, broccoli packs a nutritional punch. Chock-full of fiber, antioxidants and a host of beneficial plant compounds, broccoli offers some serious health benefits.

The many health benefits of broccoli

Thanks to essential nutrients like vitamin C, vitamin K, protein, fiber, sodium and folate, broccoli can offer these incredible health benefits:

1. Boosts brain health – Recent studies and animal-based research found that broccoli has anti-aging effects that can help keep the mind sharp in later life. This effect can be attributed to its high amounts of vitamin K, a micronutrient that has long been studied for its protective effects against brain conditions like Alzheimer’s disease.
2. Supports heart health – Broccoli is also good for the heart, thanks to vitamin K. Besides supporting brain health, vitamin K aids in regulating blood pressure and blood clotting. On the other hand, a plant pigment in broccoli called quercetin helps improve blood vessel cell health. Multiple studies also found that quercetin can reduce the risk of heart disease.
3. Slashes cancer risk – Broccoli, like other brassicas, are one of the most potent cancer-fighting superfoods. Recent studies attribute this anti-cancer effect to sulforaphane, a sulfur-rich compound capable of causing cancer cells to self-destruct. Sulforaphane also protects cells from the harmful effects of cancer-causing substances.
4. Combats inflammation – Inflammation is a normal immune response to injuries or infection. But chronic inflammation can be a sign of chronic disease. In this case, it’s important to eat foods that help suppress inflammation. Potent compounds in broccoli, such as sulforaphane and kaempferol, can help stamp out chronic inflammation.

Quick and simple broccoli recipes

Broccoli is great for adding something green and nutritious to meals. Cooking them alongside other healthful and delicious ingredients is also a great method of getting kids to their greens.

Broccoli Caesar

It doesn’t get easier than this unique take on the classic Caesar salad. Prepare it as a side to balance out those filling meat dishes and high-carb foods.

Ingredients:

• 2 medium heads of broccoli (1 1/2 lb.)
• 2 oil-packed anchovy fillets
• 1 garlic clove, sliced
• 1 large egg yolk
• 1/4 head of Napa cabbage
• 1/2 cup extra-virgin olive oil
• 1/4 cup fresh lemon juice
• 3 tablespoons grated Parmesan cheese
• 2 teaspoons Dijon mustard
• Kosher salt
• Lemon zest
• Ground black pepper

Preparation:

1. Using the side of a knife, mash the anchovies and garlic on a cutting board to form a smooth paste.
2. Transfer the paste onto a large bowl, then add the lemon juice, mustard and salt.
3. Add the egg yolk and whisk until smooth. Add the olive oil while whisking.
4. Add the grated Parmesan and whisk to combine.
5. Trim the ends from the broccoli stems—Peel thick stems to expose the softer, inner cores.
6. Cut off the florets close to the dark green tops, then break them into bite-sized pieces.
7. Toss the florets into the bowl with the dressing.
8. Slice the broccoli stems and cabbage thinly. Toss them into the bowl as well.
9. Mix to coat the broccoli and cabbage slices with the dressing—season with salt.
10. Top with more grated Parmesan, lemon zest and ground black pepper.

Broccoli and garlic-ricotta toast

This roasted broccoli recipe is a delightful little appetizer thanks to its contrasting textures. You can also prepare it for breakfast.

Ingredients:

• 12 slices of baguette
• 1 head of broccoli
• 1 head of garlic, cloves separated
• 1 1/2 cups fresh ricotta cheese
• 6 tablespoons of extra-virgin olive oil
• 1 tablespoon honey
• 1 tablespoon white wine vinegar
• 1/2 teaspoon crushed red pepper flakes
• Kosher salt
• Ground black pepper

Preparation:

1. Preheat the oven to 400 F.
2. Place the bread slices on a rimmed baking sheet and drizzle them with 2 tablespoons of olive oil.
3. Trim and peel the broccoli stem, then chop both the stem and florets into half-inch pieces.
4. Place the chopped broccoli and garlic cloves on another rimmed baking sheet and drizzle them with the remaining olive oil. Season them with salt.
5. Roast the bread for 10–12 minutes, or until crisp and golden brown. Meanwhile, roast the broccoli and garlic for 25–30 minutes, or until the garlic is tender. Once done, let the garlic cool for a few minutes.
6. In a small bowl, combine the white wine vinegar, crushed red pepper flakes and honey.
7. Remove the skins of the cloves, then mash them in another bowl to form a paste.
8. Mix ricotta cheese and the mashed garlic, then season with salt and ground black pepper.
9. Spread the ricotta cheese and garlic paste on the toasts, then top them with the roasted broccoli chunks.
10. Drizzle them with the vinegar and honey mixture and serve.

Yogurt and spice roasted broccoli

Tired of plain old roasted broccoli? Upgrade it with just a handful of spices and half a cup of plain yogurt.

Ingredients:

• 1 lb. broccoli
• 1 small garlic clove, grated
• 1/2 cup plain yogurt
• 1 tablespoon extra-virgin olive oil
• 3/4 teaspoon hot paprika
• 1/2 teaspoon ground coriander
• 1/4 teaspoon ground turmeric
• Lemon
• Kosher salt
• Cayenne pepper

Preparation:

1. Preheat the oven to 425 F.
2. Trim and peel the broccoli stem, then halve it lengthwise. Cut each half on a diagonal into 2-inch pieces. Leave the tips of the florets intact.
3. Blanch the broccoli pieces for 30 seconds, then drain them. Skip this step for a crunchier texture.
4. In a large bowl, combine the yogurt, paprika, coriander, turmeric, garlic and cayenne—season with salt.
5. Toss the blanched broccoli pieces into the bowl and coat it well with the spice blend.
6. Place the broccoli pieces on a foil-lined rimmed baking sheet. Roast for 15–20 minutes.
7. Serve with a wedge of lemon.

Roasted broccoli and peanuts

Yet another unique take on the classic roasted broccoli, this recipe features nutritional yeast, a highly nutritious vegan food product that offers extra protein, vitamins, minerals and antioxidants.

Ingredients:

• 4 scallions, thinly sliced
• 1 bunch broccoli (1 1/2 lb.)
• 1/4 cup unsalted roasted peanuts, chopped
• 3 tablespoons olive oil
• 2 tablespoons unseasoned rice vinegar
• 2 tablespoons nutritional yeast
• 1/2 teaspoon sugar
• Kosher salt
• Ground black pepper

Preparation:

1. Preheat the oven to 450 F.
2. Trim and peel the broccoli stems, then slice them on a diagonal into 1/4-inch pieces.
3. Place the broccoli slices on a rimmed baking sheet, then drizzle them with olive oil. Season with salt and pepper, then roast for 15–20 minutes.
4. Drizzle the roasted broccoli with the rice vinegar and toss to coat. Set aside.
5. Gather the florets and chop them.
6. Over medium-high heat, cook the florets until bright green and charred in spots—season with salt and pepper.
7. Reduce the heat, then add the chopped peanuts and sugar. Stir until the nuts are golden brown.
8. Stir in the nutritional yeast. Season some more if needed.
9. Transfer the roasted slices of broccoli stem and charred florets onto a plate, then top with scallions.

Farmers’ market quinoa salad

Got bits and pieces of ingredients lying around in the kitchen? Combine them to assemble a nutritious and filling farmers’ market salad!

Ingredients:

• 2 cups pea shoots (tendrils)
• 1 1/2 cups broccoli florets, chopped
• 1 cup cooked quinoa
• 1/2 cup pistachios
• 1/2 cup chopped herb mix (basil, dill, tarragon)
• 1/3 cup olive oil
• 8 oz. green beans
• 4 oz. sugar snap peas
• 2 tablespoons white wine vinegar
• 2 teaspoons Dijon mustard
• Ground black pepper
• Kosher salt

Preparation:

1. Preheat the oven to 350 F.
2. Toast the pistachios on a rimmed baking sheet for 8–10 minutes. Let cool, then chop.
3. Boil the green beans and sugar snap peas for about 2 minutes.
4. Transfer the boiled beans and peas to a bowl of ice water and let them sit for 3 minutes. Drain and slice into bite-sized pieces.
5. Blend together the herbs, olive oil, vinegar, mustard and 2 tablespoons of the toasted pistachios—season with salt and pepper.
6. In a large bowl, combine the beans, peas, broccoli, pea shoots, quinoa and the remaining toasted pistachios.
7. Drizzle with the dressing and toss to coat.

Considered one of the most nutritious foods around, broccoli is chock-full of numerous macro- and micronutrients to help fight cancer and inflammation, protect the heart and keep the mind sharp.

Sources:

EatingWell.com

GreenMedInfo.com

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