Broccoli is a leafy green plant with branched green undeveloped flower heads; It is a plant with dense clusters of tight green flower buds. Broccoli is considered one of the healthiest vegetables rich in many essential nutrients and vitamins such as iron, calcium, vitamin A, vitamin C, fiber and is relatively low in carbohydrates.
Low glycemic load vegetable
Broccoli is low in calories is considered low on glycemic load. It is also fat and cholesterol free. Broccoli contains the phytonutrient (plantnutrient) sulforaphane (pronounced: sul-for a-fain) which has been shown in some studies to reduce risk of cancer. Broccoli can be mixed with a variety of foods. It can be used as a soup, salad, flavoring for grains, or even as a main dish.
Selecting and Storing Broccoli
Broccoli is available all year. In some markets the florets (tops) of the broccoli are sold without the stalk. Look for: Firm, tightly bunched florets Florets should be dark green, sage green, or even greenish purple Stems should not be too thick or too tough Avoid: Open buds or yellow flowers Yellowish green color Wilted or limp broccoli Soft, slippery, water-soaked spots on buds Storage Place unwashed broccoli in a plastic bag. Keep the broccoli in the vegetable crisper of the refrigerator. It will keep in the refrigerator for up to 4 days. Cooked leftovers may be refrigerated for 2 to 3 days in a tightly covered container.
Varieties of Broccoli
The most common type of broccoli sold in the U.S. is called sprouting, or Italian green, broccoli. Another name for this type of broccoli is Calabrese. This name came from the Italian province of Calabria, where it was first grown. Sprouting broccoli has light-green stalks. Umbrella-shaped groups of purplish-green florets top the stalks. Sprouting Broccoli Other broccoli varieties are: Broccolini This type is a cross between broccoli and Chinese kale. Broccoflower This type is a cross between broccoli and cauliflower. This broccoli comes in a single large head. Broccoflower is a light green, which is a mix of the white cauliflower and dark green broccoli. Broccoli sprouts Broccoli sprouts are a good source of sulforaphane. These tend to be expensive. Mix them with other vegetables to keep costs low.
Keto friendliness of Broccoli
Interesting facts about Broccoli
- Are you aware that broccoli is a cruciferous vegetable and member of the cabbage family? (Cruciferous vegetables help prevent cancer.)
- Are you aware that there are different vegetables closely related to broccoli? (Broccolini, a cross between broccoli and kale; Broccoflower, a cross between broccoli and cauliflower; Broccoli Raab, long leafy stalks topped with small florets that look like broccoli.)
- Are you aware that that over the last 25 years broccoli consumption has increased by over 940%?
- Are you aware that broccoli has as much calcium, ounce per ounce, as milk?
- Are you aware that that the average person in the United States today, eats 4 ½ pounds of broccoli per year?
- Are you aware that that broccoli florets, which are purplish or dark green, contain more vitamin C than paler ones? (Vitamin C is needed by the body to Form collagen in bones, cartilage, muscle, and blood vessels, and aids in the absorption of iron.)
- Are you aware that that if you cut an “X” in the bottom of each fresh stalk of broccoli it will cook more evenly? (The broccoli florets tend to cook quicker than the stalks; therefore, cutting an “x” in each stalk helps them cook quicker.)
- Are you aware that that if a broccoli head was not picked when the flowers were still compact, that the flower buds would open as bright yellow flowers?
- Are you aware that that over 30,000 broccoli plants can be grown on one acre of land?
Keto friendly broccoli recipes
|Fiber, total dietary||2.4 g|
|Calcium, Ca||46 mg|
|Iron, Fe||0.69 mg|
|Vitamin A, IU||8mcg IU|
|Vitamin C, total ascorbic acid||31 mg|
|Total lipid (fat)||2.57 g|
|Carbohydrate, by difference||6.27 g|
|Energy||31 calories kcal|
|Sugars, total including NLEA||1.4 g|
|Sodium, Na||36 mg|
|Fatty acids, total saturated||0.039 g|
Nutritional information on Broccoli
|Food Portal | Food | Nutrition | Diet | Keto | Glycemic index|
NB:Carbohydrate, by difference(total carbs-fiber) is also called net carbs