The nutritional value of broccoli is excellent - this vegetable
is one of the most healthiest and nutritional as it's packed
with goodness and benefits. This vegetable provides a whole
range of essential vitamins including vitamin A, vitamin C,
vitamin E, vitamin K.
This healthy vegetable also contains a whole range of essential
B vitamins including vitamin B1, B2, B3, B5 and B6. Please refer
to the 'vitamins in vegetables' page for important information
regarding the health benefits of these vitamins and what each
one can do for the body and wellbeing. It is important to note
that not a great deal of vegetables contain vitamin K.
There are also many nutrients in broccoli including potassium,
zinc, fibre, beta carotene, calcium, iron, plus many other
essential benefiting nutrients. Broccoli can benefit our health,
well-being and lifestyle in many ways as its powerful
combination of vitamins and nutrients quite simply can support
and strengthen many areas of the body including the digestive
system, liver, eyes, heart, skin, and the immune system.
Broccoli can help the body to fight major diseases including
cancer and heart disease. This vegetable is rich in energy
boosting vitamins that can decrease stress levels and influence
concentration, alertness and vitality.
vegetable is very healthy and there are also low calories and
carbohydrates in broccoli, this nutritional vegetable offers
many health benefits - vitamins, nutrients and minerals. This
popular, healthy green vegetable provides high nutritional
value. The amount of calories in broccoli depends on the way
that it is cooked, for example if baked, roasted, steamed, stir
fried or boiled. The following calorie guide can be used to
calculate the amount of carbs and calories in broccoli.
Calories in Broccoli per 100 grams:
Boiled Broccoli - 24 calories / 1.1 carbs / 3.1 protein in
Frozen Broccoli - 31 calories / 2.3 carbs / 3.3
protein in broccoli
Broccoli is a very nutritious, healthy green or purple vegetable
that grows in tight florets on a stalk. This particular
vegetable is extremely popular and it compliments other foods
wonderfully. Broccoli can be served with meats such as chicken,
lamb and beef, fish, potato, vegetables and many other types of
foods and recipes including broccoli with chesse!
Broccoli is a member of the cabbage family (cruciferae) - all
vegetables from this food group have high nutritional value. It
has a distinct, fairly mild flavor which is unique to this
The History of Broccoli
There are two main types of broccoli - purple sprouting and
calabrese broccoli. Purple sprouting broccoli was cultivated
first and the Romans liked to eat it with a sauce or use it as a
wine ingredient. Purple broccoli looks quite different to the
standard green broccoli, not just in color, but in general
Purple sprouting broccoli has longer leaves,
shoots and florets - it is not as neat and compact as green
calabrese which is the type of broccoli that most of us are
familiar with eating. This kind is also known by the name 'calabrese'.
Its clusters of flowerheads are neatly compact, the florets are
large and green. The name calabrese broccoli derives from its
place of origin, the province of Calabria in Italy.
Picking and Storing Broccoli
Try to select broccoli that is as fresh as possible as it
doesn't typically remain fresh for very long - just a couple of
days in a cool, dry place. Check for healthy looking florets,
leaves and stalks. Try to pick loose broccoli as it will be
fresher. Packaging can cause vegetables to lose their freshness
and nutritional value more quickly.
The florets should
not feel limp and the color should be rich and vibrant. Green
flowerets begin to turn yellow at the tips when they start to
deteriorate and lose their freshness. Green calabrese broccoli
is grown all year round. Purple sprouting broccoli can be more
difficult to find as it's a seasonal vegetable which becomes
available towards the end of winter (depending on the country in
which it is grown).
Preparing Broccoli for Cooking
When preparing broccoli for cooking, it is important to remove
any discolored flowerets or leaves. The stalks should be
trimmed. Broccoli can be boiled, steamed, stir fried or baked.
Green broccoli (calabrese) can lose its color during the
Boiling is often a very good cooking
method for this particular variety. Do not overcook or boil
broccoli at a very high temperature as this will cause a greater
loss of vitamins and nutrients. The florets should be cut or
chopped evenly so that they take equal boiling time to cook -
approximately five minutes boiling broccoli should be adequate.
Boil broccoli until it is a little tender but not overly
soft as this can result in soggy vegetables! Purple broccoli is
ideal for steaming.