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 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
- Preheat oven to 450 degrees Fahrenheit.
- Line a sheet tray with parchment paper. Toss all the ingredients together on the sheet tray and roast 15 minutes or until crisp.
- Finish with additional lime juice if desired.