Broccoli is a nutritional powerhouse and well deserving of its SuperFood status. Broccoli is in the cruciferous vegetable family which includes cauliflower, cabbage, and Brussel sprouts, kale, turnips, collards, bok choy, mustard greens, and Swiss Chard. Cruciferous vegetables are loaded with nutrients and considered power foods for fighting chronic disease and cancer.
Broccoli contains many different phytochemicals including sulphoraphane, indoles, beta-carotene, lutein, and quercetins. These phytochemicals may help slow the aging process and reduce the risk of certain types of cancer. They have been shown to improve lung function, protect against macular degeneration and cataracts, reduce inflammation on associated with allergies, and even reduce the complications associated with diabetes.
It doesn’t take much to make a significant boost in your family’s nutrition. Just one spear of broccoli counts as a serving towards your “5-9 A Day” and one cup of cooked broccoli contains more than 100 percent of the adult male/female RDA for vitamin C. As little as 1/8 cup of chopped raw broccoli a day can have a significant effect on your risk for developing cancer. The National Cancer Institute ranks broccoli at the top of their list as an all-around anti-aging and anticancer food. So here are a few suggestions to get even the most stubborn eaters to try this nutritional behemoth.
Broccoli is delicious raw and makes a super snack. Just break apart the florets and serve them alone or with a low-fat dip like hummus. Put a few florets into a Ziploc and send them for lunch. The florets can also be added to countless foods like macaroni and cheese, casseroles, pasta sauce (white or red), and breakfast omelets. Toss them into your favorite salad and don’t forget the stems! They can be shredded and added to many foods including tacos, wraps, salads, and laws. Frozen broccoli can be a great time saver. Just open the bag and steam, sauté, stir fry, or bake.
A fun way to interest your children in eating this powerful vegetable is to make a broccoli forest with them. Besides the enjoyment of creating this special food together, it inspires the kids to eat what they’ve made. Here’s how. Take a piece of floral foam (found at a craft store or your local florist) and cover it twice with plastic wrap. Cut the broccoli into small florets. Insert toothpicks into the bottom of the individual broccoli stems and then insert the broccoli into the foam. Glue broccoli leaves to the sides of the foam to make it look more like a forest. Kids love eating from the broccoli forest and dipping their “trees” into a “swamp” of ranch dressing. Be sure to read the ingredient list on the ranch dressing and consider choosing one with the fewest ingredients possible and without trans fats (hydrogenated or partially hydrogenated oils).
There are countless ways to make broccoli a staple in your family’s diet. Serve it as often as possible and enjoy! Your imagination is the limit!
