Spotlight on Broccoli!

Broccoli is an all-star food with many health benefits. It’s low in calories, rich in essential vitamins and minerals, and high in fiber. Broccoli is a great source of vitamins K and C, a food source of folate (folic acid) and also provides potassium and fiber. In fact, a cup of cooked broccoli offers as much vitamin C as an orange.  

Choosing Broccoli at the Farmers Market or Grocery Store

When choosing broccoli at the grocery store or farmers market look for broccoli with tight, green florets and firm stalks. The broccoli should feel heavy for its size. Avoid broccoli with dried out or browning stems ends or yellowing florets.

To keep your broccoli fresh and crisp, store it in your vegetable crisper in your refrigerator, unwashed and try to use within a few days.

Cooking Broccoli

Cooking methods can impact the nutrient content and health benefits of broccoli. Boiling can leach up to 90 percent of the valuable nutrients from broccoli, while steaming, roasting, stir-frying and microwaving tends to preserve the nutrients.

Looking for a new way to enjoy broccoli? Try this great recipe for chili lime roasted broccoli.

Chili Lime Roasted Broccoli

1 head of broccoli cut into bite sized pieces

½ tablespoon olive oil

½ tablespoon chili powder

Juice of 1 lime

Pinch of salt

  1. Preheat oven to 450 degrees Fahrenheit.

  2. Line a sheet tray with parchment paper. Toss all the ingredients together on the sheet tray and roast 15 minutes or until crisp.

  3. Finish with additional lime juice if desired.

Related Blog Posts

Spotlight on Zucchini

Zucchini contains a variety of vitamins, minerals, and beneficial plant compounds. Cooked zucchini is particularly high in vitamin A, though raw zucchini contains slightly less. One cup of cooked zucchini is only 17 calories. Nutritional Benefits Vitamin A: One cup…...

Spotlight on Garlic

Garlic is low in calories and rich in vitamins and nutrients. Garlic is also delicious and easy to add to your diet. Use it in savory dishes, soups, sauces, dressings and more. Nutritional Benefits Garlic is rich in vitamins and…...

Spotlight on Tomatoes

It's tomato season! Tomatoes are full of vitamins and nutrients that are great for a healthy diet. Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart…...

Baja Fish Tacos

Baja fish tacos are an easy family meal because you can have it on the table in about 20 minutes! Baja Fish Tacos Ingredients 1/2 cup fat-free sour cream1/2 cup light mayonnaise1/4 cup chopped fresh cilantro1 oz. taco seasoning packet,…...

Spotlight on Bell Peppers

Bell peppers are low in calories and exceptionally rich in vitamin C and other antioxidants, making them an excellent addition to a healthy diet. Bell peppers come in a variety of colors like red, yellow, orange, purple and green. Nutrition…...
View More Posts