As a versatile green brassica, broccoli can be used in many ways; alongside your favourite roast, added to stir fry dishes or as an ingredient in pasta and cheese bakes.
Consume fresh broccoli as soon as you can, as it will not keep long. To store, mist the unwashed heads, wrap loosely in damp paper towels, and refrigerate. Use within 2 to 3 days. Do not store broccoli in a sealed container or plastic bag.
For maximum freshness, keep refrigerated
Wash before use
Serving Size 100g
|Amount per serving|
|% Daily Value|
|Total Fat 0.49g||0.75%|
|Saturated Fat 0.05g|
|Trans Fat 0g|
|Total Carbohydrate 2.85g||0.95%|
|Dietary Fiber 2.7g||10.8%|
|Percent Daily Values are based on a 2.000 calorie diet.|
Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium and fiber.
Broccoli belongs to the cruciferous vegetable family, which includes kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips. These nutrition powerhouses supply loads of nutrients for few calories.
Broccoli has large flower heads, usually green in colour, arranged in a tree-like structure branching out from a thick, edible stalk. The mass of flower heads is surrounded by leaves. Broccoli resembles cauliflower, which is a different cultivar group of the same species.
Broccoli was first introduced to the United States by Southern Italian immigrants, but did not become widely popular until the 1920s
Boiling broccoli reduces the levels of sulforaphane, with losses of 20–30% after five minutes, 40–50% after 10 minutes, and 77% after 30 minutes. However, other preparation methods such as steaming, microwaving, and stir frying had no significant effect on its compounds
Poor vitamin K intake is linked with a higher risk of bone fracture. Just one cup of chopped broccoli provides 92 micrograms of vitamin K, well over 100% of your daily need. Consuming an adequate amount of vitamin K improves bone health by improving calcium absorption and reducing urinary excretion of calcium
Health in mind
Many studies have suggested that increasing consumption of plant foods like broccoli decreases the risk of obesity, diabetes, heart disease, and overall mortality.
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