Broccoli:
Eat it Weekly
by Cheryl Tallman
and Joan Ahlers
Broccoli has been around for
more than 2,000 years. Primarily eaten by the Romans and Italians,
broccoli has not been a popular veggie its entire existence.
The taste was not well liked by many cultures. The USA was one
of those cultures. Broccoli was planted in gardens in the US
since the 1700's, and only commercially produced since the 1920's.
In recent years, broccoli's popularity
has risen to an all time high, due in large part to its newly
identified status as a superhero of the vegetable kingdom. Labeled
a "Super Food" by Dr Steven Pratt, co-author of the
NY Times bestselling book Super Foods, broccoli is a vegetable
that should be seen on your plate in great frequency (at least
once per week).
When it comes to great-tasting
nutrition, broccoli has a lot to offer. The stems of broccoli
are similar tasting to asparagus and the florets are like cauliflower.
Broccoli offers calcium, vitamins A, C, B1, B2, B3, B6 and iron,
magnesium, potassium and zinc. It is also high in fiber and low
in calories.
By including broccoli regularly
in your diet you can reduce and prevent ailments like cancer,
diabetes, osteoporosis, heart disease, high blood pressure and
it may help lower blood cholesterol. The nutrients in broccoli
also build strong bones, boost the immune system and lower the
incidence of cataracts and birth defects, experts agree. In addition,
broccoli's wealth of the trace mineral, chromium, may be effective
in preventing adult- onset diabetes in some people.
Age to introduce: 8 to 10 months (cooked
and pureed).
At the market: Good quality broccoli
should have fresh-looking, light green stalks of consistent thickness.
Look for bright green or purplish-green heads. Don't purchase
broccoli with yellow flowers and enlarged buds. It is a sign
of over-maturity.
Storage at home: Store broccoli,
unwashed, in loose or perforated plastic bags in the vegetable
crisper of the refrigerator for up 3-5 days. Wash broccoli just
before using it.
Here are a few easy ideas to add broccoli
in your meals:
1. Crunchier coleslaw: Replace
some or all the green cabbage in your coleslaw recipe with shredded
broccoli stems. To shred, use a coarse-size grater or the shredding
disc on a food processor. Your slaw will stay crunchier longer
than cabbage and is more colorful too.
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