Broccoli Nutrition
Where did broccoli originate from?
It originated in the Mediterranean and was engineered in Italy from a cabbage. It is a large edible flower.
What does broccoli taste like?
Earthy, herbaceous, grassy, and a touch of bitterness.
The bitterness of broccoli comes from glucosinolate compounds. For those who dislike broccoli because they find it too bitter you can blame your genes. Those with the TT or Tt genotype for TAS2R38 may be more sensitive to the bitter taste. However, those with the tt genotype may love the flavour of broccoli as they do not find it bitter.
It is a member of the brassica family of vegetables that includes Brussels sprouts, cabbage, cauliflower, bok choy, and kale.
What are the nutrition and health benefits of eating broccoli?
Vitamin C to improve iron and copper absorption
Vitamin K for bone health
Folate for mental and emotional health
Potassium for healthy skin
Beta carotene converts to Vitamin A and also acts as an antioxidant
Fibre to feed your gut bacteria
Phytonutrients: beta carotene, lutein, zeaxanthin, sulforaphane
When is broccoli in season?
Luckily, if you are a fan of broccoli it is available year-round.
What is the best way to store broccoli?
Broccoli is best stored in a damp towel or calico bag in the crisper of the fridge. Each time you use the broccoli re-wet the towel or bag.
How do I cook broccoli?
Broccoli can be eaten raw
Steamed
Roasted
Stir-fried
Grill
Microwave
What flavours pair well with broccoli?
Dried spices: curry, turmeric, garam masala, cinnamon, red pepper, paprika, coriander
Fresh or dried herbs: chives, basil, coriander, dill, parsley, sage, tarragon, thyme
Vegetables: capsicum, cauliflower, mushrooms, potatoes, spinach, squash, tomatoes
Fruits: lemon, lime, oranges
Dairy: cheddar, goats cheese, parmesan, feta, yoghurt
Protein foods: chicken, eggs,
Nuts and seeds: Almonds, cashews, sesame seeds
Coconut milk, soy sauce, tahini, vinegar, wine, tamari, pesto
What are some popular dishes made with broccoli?
Soup
Salad
Stir-fries
Smoothies
Broccoli Soup
Broccoli Soup
Ingredients:
400g broccoli
2 sticks of celery
1 clove garlic, crushed
1 litre stock
1/2 cup parsley, roughly chopped
Ricotta or feta cheese
Extra virgin olive oil
Method:
Roughly chop broccoli and celery.
Heat oil in a pan, saute the garlic and celery until soft, around 2-3 minutes, then add broccoli and stock.
Continue cooking for 5-10 minutes or until the broccoli is cooked
Using a food processor or stick blender to blitz, add the parsley leaving some aside to garnish
Season with salt and pepper
Serve with ricotta or feta crumbled over, a drizzle of extra virgin olive oil, and parsley leaves to garnish
Click on the links below to read about the health and nutrition benefits of other vegetables and fruits
Potato Health Benefits — St Kilda Dietitian & Nutrition (emmakeenandietitian.com.au)
Beetroot Health Benefits — St Kilda Dietitian & Nutrition (emmakeenandietitian.com.au)
