 |
  |
National Center for Chronic Disease Prevention and Health Promotion
Home | About Us | Site Map | Topic Index | Contact Us
|
||||||||
|
|
|
|
|
|
|
||
National Center for Chronic Disease Prevention and Health Promotion Home | About Us | Site Map | Topic Index | Contact Us |
|
|
||||||
|
|
Vegetable of the MonthBROCCOLI!
Broccoli has been around for more than 2000 years, The name "broccoli" comes for the Latin word brachium, which means "branch," or "arm." Americans have grown it in their gardens for only about 200 years! The first commercially grown broccoli was grown and harvested in New York, then planted in the 1920's in California. A few crates were sent back East and by 1925 the broccoli market was off the ground. This vegetable is highly recognized for its anti-cancer nutrients. It is a cruciferous vegetable and member of the cabbage family which is helpful in preventing certain types of cancer
|
|
|||||||||||||||||||||||||||||||||
Broccoli was first grown in the Italian province of Calabria and was given the name Calabrese. Today there are many varieties. In the United States, the most common type of broccoli is the Italian green or sprouting variety. Its green stalks are topped with umbrella-shaped clusters of purplish green florets.
That broccoli consumption has increased over 940 percent over the last 25 years! It's a good source of Vitamin A, and vitamin C, potassium, folacin, iron and fiber. Broccoli has as much calcium ounce per ounce as milk and contains a few important phytochemicals: beta-carotene, indoles and isothiocyanates. Phytochemicals prevent carcinogens (cancer causing substances) from forming. They also stop carcinogens from getting to target cells and help boost enzymes that detoxify carcinogens. So next time you sit down to eat and broccoli is on the menu. Remember it really is good for you!
Choose bunches that are dark green. Good color indicates high nutrient value. Florets that are dark green, purplish, or bluish green contain more beta-carotene and vitamin C than paler or yellowing ones. Choose bunches with stalks that are very firm. Stalks that bend or seem rubbery are of poor quality. Avoid broccoli with open, flowering, discolored, or water-soaked bud clusters and tough, woody stems.
Store broccoli unwashed, in an open plastic bag and place in the crisper drawer of refrigerator. It is best if used within a day or two after purchasing.
Packaged frozen broccoli differs from fresh in its nutrient content. The flower buds or florets are richer in beta-carotene than the stalks. Manufactures typically cut off most of the stalk before packaging it, so frozen broccoli may contain 35% more beta-carotene by weight than fresh broccoli. The downside is that frozen broccoli has twice as much sodium as fresh (up to 68 mg per 10 oz. package), about half the calcium, and smaller amounts of iron, thiamin, riboflavin, and vitamin C.
The best way to cook broccoli is to steam, cook in the microwave or stir-fry with a little broth or water. These methods are better than boiling. Some of the vitamin and mineral content are lost from the vegetable and end up in the cooking water when they are boiled. Cooked broccoli should be tender enough so that it can be pierced with a sharp knife, and still remain crisp and bright green in color.
 Make Broccoli Part of Your 5 A
Day Plan
Eat florets as a nutritious snack. Try them with a low-fat dip, or include them in your favorite salad. Think about adding two vegetables to your dinner menu, and include broccoli or another cruciferous vegetables several times a week. |
Broccoli Soup
Makes 4 servings. (1 cup each)
Ingredients
1 1/2 cups chopped broccoli (or 10-ounce pkg. frozen broccoli)
1/4 cup diced celery
1/4 cup chopped onion
1 cup low sodium chicken broth
2 cups nonfat milk
2 Tbsp. cornstarch
1/4 tsp. salt
Dash pepper
Dash ground thyme
1/4 cup grated Swiss cheese
Place vegetables and broth in saucepan. Bring to boil, reduce heat, cover, and cook until vegetables are tender (about 8 minutes). Mix milk, cornstarch, salt, pepper, and thyme; add to cooked vegetables. Cook, stirring constantly, until soup is lightly thickened and mixture just begins to boil. Remove from heat. Add cheese and stir until melted. This is an official 5 A Day recipe.
Nutritional Analysis Per Serving: calories 115, cholesterol 10mg, sodium 255mg, fat 3g, calories from fat 24%.
The Broccoli and Everything Salad
Makes 4 servings.
Ingredients
3 cups raw broccoli, chopped
1 cup seedless raisins
2 strips lean Canadian bacon
1/2 cup red onion, chopped
Vegetable dressing (recipe follows)
In large bowl, combine chopped broccoli, raisins, cooked diced bacon, and raw chopped onions. Add dressing to combined ingredients, and stir to coat evenly. Ready to eat or chill.
Vegetable Dressing
Ingredients
1/4 cup low calorie mayonnaise
1/2 cup plain nonfat yogurt
1/4 cup sugar
1/2 tsp. vinegar
Combine ingredients and stir well. This is an official 5 A Day recipe.
Nutritional Analysis Per Serving: calories 268; fat 6 g, calories from fat 19%, cholesterol 10.2 g, fiber 3g, sodium 303mg.
Broccoli Baked Potatoes
Makes 6 servings.
Ingredients
6 medium Idaho potatoes
3 stalks broccoli
1/4 cup skim milk
1 cup shredded Cheddar cheese
1/8 tsp. pepper
Scrub potatoes. Make shallow slits around the middle as if you were cutting the potatoes in half lengthwise. Bake until done 30 to 60 minutes, depending on size. Peel broccoli stems. Steam whole stalks just until tender and chop finely. Carefully slice the potatoes in half and scoop the insides into a bowl with the broccoli. Add milk, 3/4 cup cheese and pepper. Mash together until the mixture is pale green with dark green flecks. Heap into the potato jackets and sprinkle with remaining cheese. Return to oven to heat through (about 15 minutes).
Oven: 350° F
Time: 30 to 60 minutes; 15 minutes to melt cheese or to reheat.
1 potato, entrιe; half a potato, side dish. This is an official 5 A Day
recipe.
Nutritional Analysis Per Potato: calories 274, fat, 7.5g, calories from
fat 24%, fiber 4.4g, cholesterol 22mg, sodium, 516mg, protein 9.9g.
Pasta Primavera
Makes 2 servings.
Ingredients
1 cup Broccoli florets
1 cup Carrots, sliced
1 cup Zucchini, sliced
1 cup Macaroni or rotini
1 Tbsp. Flour (for Sauce)
1 Tbsp. Margarine (for Sauce)
1 cup Skim milk (for Sauce)
1/4 tsp. Dried basil (for Sauce)
1/8 tsp. Black pepper (for Sauce)
2 Tbsp. Parmesan cheese (for Sauce)
Steam vegetables until tender-crisp, and cook macaroni according to package directions. In a small saucepan, melt margarine, blend in flour. Gradually stir in milk and seasoning. (Do not add cheese at this time.) Cook over medium heat, stirring constantly, until sauce thickens. Remove from heat and blend in cheese. Pour over hot vegetables. Add macaroni and mix together.
Nutritional analysis per serving: calories 433, fat 9g, calories from fat 19%, cholesterol 7mg, fiber 6g, sodium281 mg.
*This document is available in Portable Document Format (PDF). You will need Acrobat Reader (a free application) to view and print this document.
