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 Radishes

Radishes are in season most of the year, but we tend to think of them more in the spring. They are low in calories, only 20 calories per cup, and they are high in Vitamin C! Vitamin C is known…...

4 Steps to Build a Healthy Salad

Pack more nutrition into your day with a colorful, nutrient-dense, and healthy salad. We all know we need to eat more healthy proteins, fruits and vegetables and a salad is a perfect way to accomplish this. Keeping basic ingredients on…...

5 Easy Tips to Reduce Sugar Intake

Have you heard the suggestions to reduce sugar in your diet? Why? And what does that even mean? Here’s the scoop and 5 easy tips to start today. Why Reduce Sugar? Added sugars add calories. Excessive calories can lead to…...

Spotlight on Heart Healthy Lentils

Ode to Lentils Oh lentils, how we love thee! You economical, quick-cooking, legume you! Full of fiber and protein. Great for heart and digestive health. You are so very versatile. A dreamy match for soups, stews, pasta sauces, salads and…...

Black Bean Soup

Black Bean Soup is the perfect recipe for November, which is National Diabetes Month and a month that welcomes colder weather. This soup will help keep you warm and provides a great balance of fiber, protein, and carbohydrates. Not only…...
View More Posts