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Lifestyle

Broccoli

10/8/2017

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Picture




Highlights

Availability: Year-round
Refrigerate: Yes
Shelf-Life: 7 days refrigerated
Preparation: Cut and let set for 5 minutes
Best Cooking Method: Steam for 4 minutes
Broccoli is synonymous with health. A large, growing body of evidence indicates that cruciferous vegetables, such as broccoli,  have phenomenal health-promoting properties. To receive these health properties, it is recommended to consume broccoli on a regular basis. At a minimum, include 1-2 cups of cruciferous vegetables as part of your diet 2-3 times per week. Even better from a health standpoint, it is recommended to consume 2 cups of cruciferous vegetables 4-5 times per week.

Broccoli is a member of the cruciferous (Brassica) family of vegetables that also includes cauliflower, kale, collard greens, cabbage, mustard greens, bok choy, turnip greens, Brussels sprouts, and many more.
Learn more about cruciferous vegetables

Nutrients and Health Benefits

Picture
Image by whfoods.com
Health-Promoting Benefits
  • promotes heart health
  • promotes digestive health
  • promotes vision health
  • promotes skin health
  • enhances vitamin D metabolism
  • enhances detoxification
  • helps prevent cancer
  • reverses diabetes damage

Selecting Broccoli

For best taste, select the freshest broccoli and search for tightly closed floret clusters. Avoid broccoli with florets that are not compact or uniformly colored. They should not be yellow, bruised, or have yellow blossoms; these are indications that they are overly mature. Dark green Broccoli contains more chlorophyll, beta-carotene, and vitamin C, while purple-hued heads of broccoli contain higher concentrations of flavonoids. Search for firm stalks and stems and attached vibrant leaves.  Do not purchase broccoli with stalks that are too wide, woody or hollow. As with all vegetables, it is recommended to select organically grown broccoli when possible.

Storing Broccoli

It is encouraged to consume broccoli as soon as possible after purchasing it for the most flavor and nutritional benefits. The longer it it stored, the more nutrients that are lost. It is not recommended to store broccoli for more than 7 days. Broccoli continues to respire (break down sugars and release carbon dioxide) even after being harvested. Reducing the storage temperature reduces the respiration rate.

Preparing Broccoli

Before cutting broccoli, rinse under cold running water. To minimize potential loss of nutrients, do not soak broccoli or the water-soluble nutrients will leach into the water. Never cut broccoli before washing. Upon cutting broccoli stems as close to the florets as possible, let them sit 5-10 minutes before cooking to bring out more flavor. The stems and leaves can either be enjoyed or saved for soup broth.

Cooking Broccoli

To maximize the nutritional benefits, broccoli should be cooked just long enough to soften its fibers. Researchers have well established that improper cooking, too much heat and long cooking times, can easily damage many nutrients present in broccoli. The most nutritious way to cook broccoli is a quick-steam at roughly 212 F for only 4 minutes. Use exact cooking times, and avoid using high heat to get water to a rapid boil and full steam. The stems will be required to cook 2 minutes longer due to fibrous structure. Vegetables, such as broccoli, can continue to cook if they are left in the pot after the heat is turned off. Therefore it is suggested to immediately remove broccoli from the pot to prevent overcooking.

References

Mateljan, G. (2017). Broccoli. [online] Whfoods.com. Available at: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=9 [Accessed 9 Oct. 2017].

Mercola.com. (2017). What Is Broccoli Good For? - Mercola.com. [online] Available at: http://foodfacts.mercola.com/broccoli.html [Accessed 9 Oct. 2017].

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Broccoli Sprouts

9/7/2017

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Picture

Benefits of Broccoli Sprouts

Broccoli sprouts, a cruciferous vegetable, have recently become popular after researchers discovered that they abundant in sulforaphane, a phytochemical with tremendous health benefits. Researchers have observed that sulforaphane:
  • decreases inflammation
  • decreases oxidative stress
  • decreases DNA damage
  • prevents the activation, and conversion, of pro-carcinogens into carcinogens
  • promotes the detoxification of carcinogens
  • decreases cancer
  • improves glucose, insulin and lipid levels
  • stimulates the immune system
  • reduces all-cause mortality
  • reduces cardiovascular disease mortality
  • reduces risk of stroke
  • reduces diabetes complications
  • reduces obesity
  • may treat autism
Learn more about the health benefits of cruciferous vegetables

Items Required

  • Germination organic Broccoli seeds
  • Mason jar
  • Mason jar screen
  • Dish to drain
  • Water
Serving size: 2 Tbsp
Soak: 6-8 hours
Rinse/Drain: 2-3x / day
Harvest: 4-7 days

Instructions

  1. Pour 2 tbsp of Broccoli sprouting seeds into a clean mason jar
  2. Soak the seeds for 6-8 hours and store in dark, cool and dry location (kitchen cupboard)
  3. Rinse and drain the seeds, spreading the seeds evenly in jar, and restore in dark, cool and dry location (kitchen cupboard)
  4. Rinse and drain 2-3 times per day for roughly 4-6 days while restoring in dark, cool and dry location (kitchen cupboard)
  5. By seventh day, rinse and drain 2-3 times and place on kitchen window countertop exposed to some sunlight during the day
  6. By end of seventh day, sprouts are ready to eat.
  7. Store remaining sprouts in refrigerator in an air-tight container for up to 3-4 days
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