These little “green trees” are listed as one of the "Top 10 Healthiest Foods" according to almost every national health organization. Broccoli is a great source of vitamin C, beta-carotene, folate, and soluble fiber. It also contains nitrogen compounds called
indoles & the compound
glucoraphanin, which many studies show are effective at protecting against certain forms of cancer. Broccoli is available fresh and frozen all year-round!
Great Ways to Enjoy Broccoli:
- Serve raw, fresh young broccoli as hors d’oeuvre, in salads or as a nutrition-packed snack.
- Make a delicious stir-fry with broccoli and your other favorite veggies!
- For extra flavor, top cooked broccoli with lemon juice, slivered almonds, sesame seeds, chopped hard-boiled egg whites, toasted breadcrumbs, or Parmesan cheese.
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WHITE HOUSE TURNS GREEN!!!
When U.S. President George H. W. Bush voiced his dislike for broccoli, a broccoli agricultural lobbyist group sent tons of it to the White House! |
- Stalks should be slender and crisp. (If you break one, it should cleanly snap.)
- Florets should be closed tightly and uniformly green. Yellowing florets mean the broccoli is past its prime.
- Good color is also an indicator of nutritional quality. Florets that are dark green or bluish-green have more Vitamin C & beta-carotene than pale florets.
- Avoid raw broccoli that has soft slippery spots on the florets, brown stalks, or slimy stalks.
Vegetable Stir Fry
Serves 8. Nutrients Per Serving: Calories: 78, Carbohydrates: 11 g, Fat: 4 g, Cholesterol: 0 mg Sodium: 63 mg
From the American Heart Association’s Delicious Decisions Cookbook
- 1 lb. fresh broccoli
- 1 tbsp peanut oil
- 1 tbsp lemon juice
- 1 lb. peeled and thinly sliced carrots
- 2 tbsp sherry
- 5 medium green onions, thinly sliced
- 3/4 lb mushrooms, sliced
- 1 tsp nutmeg
- 1 tsp thyme
- freshly ground pepper to taste
1. Rinse and trim broccoli. Cut florets into quarters of uniform size. Peel stems and cut into 2-inch pieces. Set aside.
2. In large skillet or wok, heat oil over medium heat. Add broccoli, carrots, mushrooms and onions. Cook and stir for 5 minutes, or until the vegetables tender enough to be pierced with a fork but still crunchy.
3. Stir in lemon juice, sherry and seasonings. Serve immediately.
Senior Health and Fitness
