Saturday, December 6, 2014

VEGETABLES BEGINNING WITH "B" ...BROCCOLI

BROCCOLI  (Brassica oleracea):  Is an edible green plant in the cabbage family, whose large flowering head is used as a vegetable.  The word broccoli comes from the Italian plural of broccolo, which means "the flowering crest of a cabbage", and is the diminutive form of brocco, meaning 'small nail' or 'sprout'.  Broccoli is usually boiled or steamed but may be eaten raw.  (I often eat raw cauliflower but have never tried broccoli raw, so that is something new I can try).


"Broccoli can provide you with some special cholesterol-lowering benefits if you cook it by steaming (I am sure microwaving it would do just as well).  The fibre-related components in broccoli do a better job binding together with bile acids in your digestive tract when they've been steamed.  When this binding process takes place, it is easier for bile acids to be secreted, and the result is a lowering of your cholesterol level.

Raw broccoli still has cholesterol-lowering ability...just not so much (OK then, maybe I won't bother trying it raw).

Broccoli also has a strong, positive impact on our body's detoxification system. and researchers have recently identified one of the key reasons for this detox benefit. Glucoraphan, gluconasturtian and glucobrassicin are 3 glucosinolate phytonutrients found in a special combination in broccoli.  This dynamic trio is able to support all steps in the body's detox process, including activation, neutralisation and elimination of unwanted contaminants.  Isothiocyanates (ITCs) are the detox-regulating molecules made from broccoli's glucosinolates, and they help control the process at a genetic level.

Broccoli may help us sole our vitamin D deficiency epidemic.  When large supplemental doses of vitamin D are needed to offset deficiency, ample supplies of vitamins K and A help keep our vitamin D metabolism in balance.  Broccoli has an unusually strong combination of both vitamin A (in the form of beta-carotene) and vitamin K.  For people faced with the need to rebuild vitamin D stores through vitamin D supplements. broccoli may be an ideal food to include in the diet."

(NOTE:  We eat broccoli nearly every day during the cooler months and really do enjoy it (April-October) but I still seem to seem to be low in vitamin D and take a capsule daily.  I must admit I do not get out into the sun very much and that may account for my own deficiency).

"One cup of chopped, cooked broccoli contains 55 calories and is very low GI."

This information obtained from "The World Healthiest Foods" website for which many thanks.


12 comments:

  1. I love broccoli. Lightly steamed with just a smidge of pepper. Yum.

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    1. We enjoy it too altho' I use the microwave with all vegies cooked in the one large glass dish. I feel it's as good as steaming if you don't overcook it. I've not tried pepper but will give it a go next time. Thanks for the hint.

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  2. I eat broccoli three or four times a week, love the stuff, but I microwave instead of steaming. I'll have to start steaming, since my cholesterol is somewhere up in the *stratosphere. (*slight exaggeration there)

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    1. Personally I think microwaving as good as steaming. I cover the large glass dish with Gladwrap leaving a tiny gap on the edge and everything cooks so well. I am fortunate that my cholesterol is only 3.5 and I am sure the krill oil I take does help.

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  3. Oh I love brocoli we only get it fresh in the warm months here. Well we can get it at the grocery store all seasons now:)I love it raw. Hug B

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    1. It is a seasonal veg to grow here but is of course available a year round in the stores. I have read the leaves are also full of goodness so add the smaller ones now as well.

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  4. Hari OM
    YUMMMOOOO>>>> I only use microwave for REheating food though... never mind all the hype about nutrition and bioavailability - steaming veges just TASTES better! YAM xx

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    1. Have never steamed any veg except silver beet but now also cook that in the microwave. I am sure it is just as good nutritionally as steaming and so much less washing up. xx

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  5. it actually tastes better raw I think

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    1. Now, there you go. I must try it raw. If I enjoy raw cauliflower then why not broccoli?

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  6. Ah a girl after my own heart Mimsie - broccoli is one of my absolute favourite vegies, can't get enough of it!
    I've been catching up on your posts - your garden is exquisite - what joy it must bring.
    And a belated birthday wish to your lovely Phil. What a lovely photo of him, a kind man to be sure.

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    1. I am catching up on replies as I've not been able to do so here for several days. Some bug or other I guess.
      I am going to use broccoli in salads starting this summer as it is so good for you and better I am sure than things like potato salad and coleslaw with too much mayonnaise in them.
      That part of our garden really does look good but not all of it unfortunately but thanks for your kind comments.
      Will pass on your wishes to Phil. He is as lovely man (most of the time....haha).

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