If broccoli were sold in the drugstore, you’d probably need a prescription: It’s that health-changing. Packed with antioxidants, this vegetable protects the heart, helps prevent strokes, and may even fight cancer and ease arthritis pain.
Ingredients
Preparation
HEALTH BENEFITS
Step 1
A member of the cabbage family, broccoli is the most nutritious of all its cruciferous cousins, which include brussels sprouts, cauliflower, kale, collards, and bokchoy. All these vegetables contain nitrogen compounds called indoles, which are effective in helping to prevent cancerous tumors of the stomach, prostate, and breast. Broccoli, however, goes even further: It contains especially high amounts of enzymes and nutrients, such as carotenoids, that sweep up cancer-promoting free radicals. Beyond that, broccoli’s other nutrients make it a produce-aisle panacea. Besides being calcium-rich and high in fiber, broccoli is also a source of vitamin C, folate, riboflavin, potassium, and iron, making it a preventive powerhouse. Ongoing studies suggest that broccoli may help fight cataracts, diabetes, rheumatoid arthritis, osteoporosis, ulcers, high blood pressure, stroke, and heart disease.
HOW TO BUY
Step 2
Choose young, freshly picked broccoli with tightly closed and uniformly green florets, and stalks that snap crisply. Overly mature broccoli will be tough and woody, and will emit a sulfurous cabbage odor when cooked. Yellowing florets mean that the broccoli is past its prime.
HOW TO STORE
Step 3
Refrigerate in a perforated plastic bag in the vegetable drawer for up to five days.
PREPARATION TIP
Step 4
Steaming is the healthiest way to prepare broccoli: Cook in a basket or colander, covered, over simmering water until crisp-tender, about 5 minutes. Boiling, microwaving, or stir-frying will leach away a larger percentage of the nutrients. And go ahead and eat the leaves and stalks: Most people discard them, but they contain a wealth of nutrients. Just be sure to peel the stalks before cooking.
DID YOU KNOW?
Step 5
Broccoli takes its name from the Latin word brachium, or “branch.” The flowering stalk has many healthful relatives, including broccoflower, a cross between broccoli and cauliflower, with a milder flavor than either one; broccolini (also called baby broccoli), a cross between Chinese kale and broccoli; and broccoli rabe (also called broccoli raab or rapini), which is more closely related to turnips than to broccoli.
Recipes
Step 6
Whole-Wheat Spaghetti with Herb-Almond Pesto and Broccoli p.243
Step 7
Soba Noodle, Tofu, and Vegetable Stir-Fry p.244
Step 8
Grass-Fed Beef Stir-Fry with Broccoli p.275
Step 9
Steamed Broccoli with Miso-Sesame Dressing p.289
Step 10
Whole-Wheat Pasta Salad p.306
Step 11
Wheat Berries with Mixed Vegetables p.309
