It’s closely related to cabbage, Brussels sprouts, kale and cauliflower — all edible plants collectively referred to as cruciferous vegetables. .
Broccoli is classified in the Italica cultivar group of the species Brassica oleracea.Broccoli resembles cauliflower, which is a different but closely related cultivar group of the same Brassica species.Broccoli resulted from breeding of landrace Brassica crops in the northern Mediterranean starting in about the sixth century BCE. Broccoli has its origins in primitive cultivars grown in the Roman Empire and was most likely improved via artificial selection in the southern Italian Peninsula or in Sicily. After the Second World War, breeding of United States and Japanese F1 hybrids increased yields, quality, growth speed, and regional adaptation, which produced the cultivars that have been the most popular since then: 'Premium Crop', 'Packman', and 'Marathon'. Broccoli cultivars form the genetic basis of the "tropical cauliflowers" commonly grown in South and Southeastern Asia, although they produce a more cauliflower-like head in warmer conditions.Sprouting broccoli (white or purple) has a larger number of heads with many thin stalks.Other popular cultivars include Belstar, Blue Wind, Coronado Crown, Destiny, DiCicco, Green Goliath, Green Magic, Purple Sprouting, Romanesco, Sun King and Waltham 29.The majority of broccoli cultivars are cool-weather crops that do poorly in hot summer weather. Secondary producers, each having about one million tonnes or less annually, were the United States, Spain, and Mexico.Raw broccoli is 89% water, 7% carbohydrates, 3% protein, and contains negligible fat (table).The perceived bitterness of cruciferous vegetables, such as broccoli, results from glucosinolates and their hydrolysis products, particularly isothiocyanates and other sulfur-containing compounds. Preliminary research indicates that genetic inheritance through the gene TAS2R38 may be responsible in part for bitter taste perception in broccoli.Mostly introduced by accident to North America, Australia and New Zealand, "cabbage worms", the larvae of Pieris rapae, also known as the "small white" butterfly, are a common pest in broccoli.Furrow flood irrigation on a field of broccoli raised for seed in Yuma, Arizona. .
The health benefits of broccoli
It belongs to the brassica family, along with cauliflower, cabbage and kale, and can be eaten raw or cooked.A study by Nutrition Research found that consuming steamed broccoli regularly lowers the risk of cardiovascular disease by reducing the total amount of cholesterol in the body.Broccoli contains the carotenoids, lutein and zeaxanthin that, in 2003 and 2006 studies, were linked to a decreased risk of age-related eye disorders, such as cataract and macular degeneration.I3C has also shown promise as a means of lessening the risk of oestrogen induced breast and reproductive cancers in both men and women, although more studies are needed in this area.Brassicas, like broccoli, appear to influence oestrogen metabolism potentially shifting it to a more favourable composition.Being rich in sulphur, brassicas like broccoli may support gut health, and as a result improve your defence against infection.As a potent antioxidant, glutathione works throughout the body protecting cells from inflammatory damage.However, it’s worth bearing in mind that you would need to eat a reasonable amount and on a consistent basis for this to be an issue.Broccoli is a high-fibre food, which for most of us is highly beneficial – it supports the digestive process and provides a fuel source for the healthy bacteria which reside in our gut.If you are on blood thinning medication such as warfarin, your GP or dietitian may suggest you monitor the vitamin K foods, like broccoli, in your diet to ensure you eat similar amounts consistently.Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector.Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. .
Broccoli: Health benefits, nutrition, and tips
In this article, learn more about the nutritional content of broccoli, some possible health benefits, and some tips for cooking and serving it.It is low in calories but contains a wealth of nutrients and antioxidants that support many aspects of human health.The body produces molecules called free radicals during natural processes such as metabolism, and environmental stresses add to these.Cruciferous vegetables contain a range of antioxidants, which may help prevent the type of cell damage that leads to cancer.Some scientists have suggested that cruciferous vegetables such as broccoli may play a role in “green chemoprevention,” in which people use either the whole plant or extracts from it to help prevent cancer.Cauliflower, Brussels sprouts, kale, turnips, cabbage, arugula, broccolini, daikon, kohlrabi, and watercress may all have similar properties.Vitamin K has a role in blood coagulation, but some experts have also suggested that it may help prevent or treat osteoporosis.It supports the immune system and may help prevent cancer, cardiovascular disease (CVD), cataracts, and anemia.As an antioxidant, vitamin C can also help prevent skin damage, including wrinkling due to aging.Dietary fiber can help promote regularity, prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer.Inflammation can be a sign of a passing infection, but it can also occur with chronic autoimmune conditions such as arthritis and type 1 diabetes.Scientists found that the antioxidant effect of sulforaphane in broccoli helped reduce inflammation markers in laboratory tests.Research from 2017 suggested that eating broccoli may help people with type 2 diabetes manage their blood sugar levels.A 2018 population study demonstrated that older women whose diets were rich in cruciferous vegetables had a lower risk of atherosclerosis.The American Heart Association (AHA) recommend increasing the intake of potassium while adding less sodium to food. .
The Beginners Guide to Cruciferous Vegetables
Cruciferous veggies are a diverse group that includes broccoli, cauliflower, cabbage, kale, bok choy, arugula, Brussels sprouts, collards, watercress and radishes.Cruciferous vegetables also are rich in fiber and low in calories, a combination that will help you feel full and satisfied without overeating.One cup of raw and cooked veggies, such as broccoli, cauliflower and Brussels sprouts, is equivalent to a 1-cup vegetable serving.For a melt-in-your-mouth side, roast and toss with something sweet, such as dried fruit or maple syrup, as well as something savory — anything from Parmesan cheese to sliced olives.To balance the bitter bite, pair it with something sweet such as roasted carrots, diced apple or dried fruit.For a classic combination try fresh arugula paired with feta cheese, cubed watermelon and a balsamic dressing. .
15 Favorite Broccoli Recipes – A Couple Cooks
Here are the best tasty broccoli recipes to eat more of this healthy veggie.But today, just like Brussels sprouts and cauliflower, it’s made a major comeback into fresh and healthy meals!Alex and I never hated this vegetable growing up, but we most certainly weren’t eating it in ways that lived up to its delicious potential.Here we’ve collected our best broccoli recipes that are the top ways to eat this super nutritious vegetable!From our 10-minute side dish to a cheesy broccoli casserole or creamy soup, there’s something for everyone in this list.That simply means it’s part of a vegetable family that includes cauliflower, cabbage, Brussels sprouts and kale.1 cup of raw broccoli has 2.3 grams of fiber, or about 5 to 10% of your daily need.Try our Perfect Roasted Broccolini: it’s a quick way to make this unique vegetable taste incredible.Ingredients Scale 1x 2x 3x 1 1/2 pounds fresh broccoli, stem on (about 3 large heads or 6 heaping cups florets).pounds fresh broccoli, stem on (about large heads or heaping cups florets) 3 tablespoons olive oil.kosher salt 2 tablespoons grated Parmesan cheese (the powdery kind).grated Parmesan cheese (the powdery kind) ½ cup shredded cheddar cheese Instructions Chop the broccoli into medium sized florets (leave a good amount of the stem for a nice shape; see the photo or How to Cut Broccoli).Add ¼ cup water to the bottom of the skillet and cover with a lid. .
broccoli, Brassica oleracea, variety italica, form of cabbage, of the mustard family (Brassicaceae), grown for its edible flower buds and stalk.Native to the eastern Mediterranean and Asia Minor, sprouting broccoli was cultivated in Italy in ancient Roman times and was introduced to England and America in the 1700s. .
Broccoli stir fry recipe
Broccoli stir fry recipe – 3 Simple and quick Indian broccoli recipes made with basic ingredients.This Indian style potato & broccoli stir fry tastes delicious with mild flavors of spice powders, garlic and chili.Broccoli is rich in dietary fiber, vitamins, minerals and more importantly anti-oxidants and has anticancer properties.To make the first broccoli stir fry I have used potato to add some flavor.You can substitute it with green peas, sweet potatoes or even capsicum.Cover and cook on a low to medium heat until al dente.Avoid cooking broccoli for too long until it turns too soft.Sprinkle sesame seeds and lemon juice if desired.Serve broccoli stir fry with rice, roti or just as a side.1 small onion sliced thinly or chopped finely.1 medium tomato chopped finely (deseed if you prefer).Sprinkle garam masala, red chili powder and roasted crushed peanuts and then fry for just one to 2 minutes.Recipe 3 – Broccoli stir fry with almonds or coconut.2 ½ cups broccoli florets or minced.¾ cup onions chopped finely.10 to 12 almonds (blanched preferred) or 3 tbsps of fresh coconut.Time to add chopped onions and fry till they are lightly golden and done.Add ginger garlic paste and fry till the raw smell disappears.Add broccoli florets, sprinkle salt and fry till for 2 to 3 mins.Add red chili powder, garam masala.Make a fine paste of the almonds by adding little water to the blender.There is also a reader’s comment that even coconut milk tasted good instead of almonds.Stir fry for 2 to 3 mins or till it becomes fragrant and cooked.Indian broccoli stir fry recipe.Broccoli stir fry Simple & healthy broccoli stir fry recipe made in Indian style with basic ingredients.Pin Recipe Print Recipe 1x 2x 3x Cook Mode Prevent your screen from going dark For best results follow the step-by-step photos above the recipe card Ingredients (US cup = 240ml ) ▢ 1 to 2 medium potato cubed – half inch – ½ to ¾ cup.▢ ¼ to ½ tsp red chili powder or use as needed.▢ 1 tsp toasted sesame seeds or 2 tbsp skinned roasted peanuts Advertisement Instructions Preparation ▢ Cut the broccoli florets to the sizes you prefer.Chop them to half inch pieces and keep them immersed in a bowl of water until used.How to make broccoli stir fry ▢ Heat oil in a pan.When they begin to crackle add chopped garlic and chillies.Stir fry for a minute and cook covered on a medium heat until done al dente.▢ Add the broccoli florets and stir fry for 1 minute.▢ Remove potato broccoli stir fry to a serving bowl.Advertisement Notes On a low to medium heat, toast the sesame seeds in a pan until they begin to smell nutty and aromatic.For best results follow my detailed step-by-step photo instructions and tips above the recipe card.NUTRITION INFO (estimation only) Nutrition Facts Broccoli stir fry Amount Per Serving Calories 112 Calories from Fat 72 % Daily Value* Fat 8g 12% Sodium 107mg 5% Potassium 237mg 7% Carbohydrates 9g 3% Fiber 2g 8% Sugar 2g 2% Protein 2g 4% Vitamin A 565IU 11% Vitamin C 74.2mg 90% Calcium 52mg 5% Iron 1.2mg 7% * Percent Daily Values are based on a 2000 calorie diet. .
What Is Broccoli Rabe? And Is It Broccoli, or Nah?
It’s actually more closely related to a turnip, even though it has those little buds, similar to those found on broccoli florets.Bitter broccoli rabe plays nice with sausage, eggs, and cheese.That aggressive flavor is wonderful for cutting through heavier sauces and proteins, most notably in Italian cuisine.You may have devoured a saucy, fatty Italian roast pork sandwich, which, especially in Philadelphia, is topped with provolone and broccoli rabe.If we’re eating it straight-up, we like to blanch it in boiling salted water first, which tames the bitterness a bit, and then grill or sauté broccoli rabe before hitting it with some olive oil, garlic, and acid (lemon juice and/or apple cider vinegar both slay).That’s why we love to throw chopped broccoli rabe in meaty soups and stews.Finding that spot where rabe’s bitterness makes fatty, luxurious dishes even more delicious and complex is the name of the game. .
What Is Broccoli Rabe and How Is It Used?
Grown throughout the world, including California, and often featured in Italian food, the entire vegetable is edible and used as a cooking green.The plant is native to Asia where it's known as choi sum and pak-choi as well as the Mediterranean and Italy, where it was harvested from the wild before being cultivated.Today it is cultivated worldwide, with the majority that's sold in the U.S. grown in California, descended from the wild Italian plant.Some bunches have more or larger florets that look like broccoli and these can be cooked along with the greens, adding great texture to the final dish.Customarily combined with other cooking greens, mushrooms, or garlic, it can also be added to soups, stews, and pasta dishes.When raw or blanched, it's often best to use just a small amount of broccoli rabe, and mix it with sweeter greens.While the stems hold a flavor similar to mustard greens, the buds are more like broccoli florets.Warm weather encourages the plant to bolt (or flower), which makes it even more bitter in flavor than usual.Look for bunches with large, dark green leaves that show no signs of yellowing or wilting.Any stalks with small buds that look like loose broccoli heads should be equally green and fresh looking.Store broccoli rabe in a loosely closed plastic bag in the crisper of the fridge. .