While we mentioned that broccoli’s just went out of season in the “Eat What’s in Season: Vegetables of May“, modern day supply chain allows distributors to stock supermarket shelves with broccoli’s year round. Even at a slightly higher off season prices, broccoli is deserved to be part of our diet everyday throughout the year and it should be considered as one of the year-round vegetables.
How to Buy
If you can sink your nails into the stalk, you know you have a fresh broccoli’s. Broccoli’s are sweet and juicy when freshly harvested. As the days go by after harvesting, the stalk becomes less sweet and tougher. Buy them in amounts that you can consume within a week.
How to Cook
To preserve it’s nutritional value, it is best to cook broccoli’s very briefly. Steaming is preferable, but lightly pan frying them would be fine as well. If you’d like to remove the stalkiness and the broccoli flavor as much as possible, cook them for a longer period with lower heat.
Why it’s Good
Broccoli’s are packed with antioxidant, anti-inflammatory, detoxifying micronutrients and high in vitamin C, K, and folate. The anti-inflammatory micronutrients will help lower the risk of stroke and heart disease. The vitamin C will boost your immune system. The vitamin K will strengthen your bones. The folate plays a strategic role in regulating cell growth and reproduction. It’s also packed with sulforaphane and glucoraphanin, which help to fight cancer. In short, it is the “SUPERFOOD” of vegetables.
Serving size: 1 medium stalk (raw) (5.3 oz / 148 g)
Calories from Fat 0
*Percent Daily Values (%DV) are based on a 2,000 calorie diet.
|Amt per Serving||%DV*||Amt per Serving||%DV*|
|Total Fat 0.5g||1%||Total Carbohydrate 8g||3%|
|Cholesterol 0mg||0%||Dietary Fiber 3g||12%|
|Sodium 80mg||3%||Sugars 2g|
|Potassium 460mg||13%||Protein 4g|