Bring on the Broccoli

You know the rule: You have to finish your broccoli before you can have dessert! This cruciferous vegetable is likely no stranger to your table, but hopefully, after today, it will become a staple in all your meals.

We’ll begin with nutrition. Of course, we know that broccoli is healthy, but did you know that eating just one cup of it can deliver nearly your entire daily quota of vitamin C? Broccoli is also incredibly high in vitamin K and folate as well. These vitamins help boost immunity, go into building the proteins needed for your blood and bones, and even are integral in making the instructions that make you “you” – DNA and RNA. Also included in the package is a hefty amount of fiber – 2.2g per cup, which is 8% of what you need in a day. Fiber plays an important role in gut health, and keeping things running smoothly in the intestinal tract. The best part of all this though? One cup of broccoli is just 35 calories! You get all those amazing nutritional benefits for just 35 calories AND you can eat it cooked or raw! So even if you don’t have time to cook, you can still enjoy the benefits of eating broccoli. If you do have time though, broccoli can be prepared in a wide variety of delicious ways.

Of all the ways to consume broccoli, the best way to cook it while preserving the most nutritional benefits is to steam it. Ideally, you use a steaming basket or other kitchen appliance meant for steaming, but if you don’t have any of those don’t fret! Simply place your florets into a saucepan with boiling water, and cover them with a lid. Broccoli should steam for 8-10 minutes, or until tender. The longer it cooks the less nutritional value it retains, so keep a keen eye on it! Once it’s steamed you can keep it simple with a drizzle of olive oil and a sprinkle of salt, or dress them up more with butter and lemon. Broccoli goes with almost every flavor profile, so don’t hesitate to experiment with seasoning.

Sold? Come get your broccoli at the Chico Certified Farmer’s Market!