What is broccoli?
In the simplest terms, broccoli is a vegetable. It’s part of the cabbage family, along with other veggies such as cauliflower, brussels sprouts and radishes. And it’s probably best known as that healthy veggie your parents made you eat before you could leave the dinner table.
Broccoli is green with a thick stalk that has small buds on top. You could say they look like miniature trees. The buds on top of the stalk are technically flowers – they just haven’t bloomed. When they bloom, they create small yellowish white flowers.
Broccoli is widely considered to be one of the healthiest veggies throughout the entire world. It’s used in everything from salads to pastas to soups and even pizzas.
The word broccoli comes from the Latin word brachium, which means “arm” or “branch”. This vegetable was first cultivated in Italy over 2,000 years ago. Broccoli was brought to the United States by Italian immigrants in the early 20th century.
Where does broccoli come from?
Some people call broccoli “America’s vegetable”. But it actually was cultivated long before today’s America existed – way back in the 6th century BC – in the area that is now Italy and Greece. Broccoli became wildly popular in Italian diets and spread throughout the world.
In the 18th century, broccoli made its way to England. Eventually, Broccoli made its way to America in the early 20th century, when it was brought over by Italian immigrants. Broccoli became a very popular ingredient in America diets throughout the 1920s.
Today, the broccoli you buy at the grocery store is more than likely grown in the United States.
Health benefits of broccoli
First things first, broccoli is an excellent source of many nutrients, vitamins, minerals and fiber. But broccoli also contains antioxidants that support healthy cells and tissues within the body. The fiber and antioxidants in broccoli are linked to lower blood sugar levels and improved diabetic control.
Research also has shown that the nutrients in broccoli may help reduce the risk of heart disease and/or damage. And a single serving of broccoli contains more than the recommended daily intake (RDI) amount of Vitamin C, which is known to support a healthy immune system.
Nutritional value of broccoli
Broccoli is an absolute powerhouse when it comes to nutrition. Let’s look a little closer at the nutritional value of one serving of broccoli:
Vitamin A: Vitamin A helps the body maintain healthy teeth, vision, immune function and skin.
Vitamin C: Vitamin C is a powerful antioxidant that helps your cells fight off free radicals from harmful sources such as the sun or radiation.
Vitamin B6: Vitamin B6 plays an important role in turning food into energy and creating neurotransmitters.
Calcium: Calcium helps the body build and maintain strong bones. It also ensures the heart, nerves and muscles function properly.
Magnesium: Magnesium helps the body regulate blood pressure and promotes a healthy immune system.
Iron: Iron ensures the body grows and functions properly by helping produce proteins that transport oxygen throughout the body and aids in regulating cell development.
Potassium: Potassium helps the body maintain the proper amount of fluid within cells while also supporting normal blood pressure.
Fiber: Fiber helps lower cholesterol, aids in digestion, regulates blood sugar levels and can help prevent intestinal cancers.
Protein: Protein allows muscles to grow and maintain strength. It also plays an important role in fueling the body’s energy and carrying oxygen through the body.
And, one serving of broccoli contains only about 50 grams of carbohydrates and .5 grams of fat. However, it should be noted that the nutritional value of broccoli can vary a lot depending on the method in which you choose to cook it.
How does broccoli grow?
Broccoli is an annual plant, which means it only lives for a single growing season. Broccoli is typically started by planting a seed in a pot or tray indoors. This is because broccoli seeds themselves are tiny and delicate. After about seven to 10 days, the seeds will germinate if kept in a warm place with a light source. After they’ve germinated, the plants can be taken outdoors and placed in the garden.
Growing broccoli requires a good amount of water – which is particularly important in warmer or dryer climates. But the soil needs to be kept moist, but not soaked. Too much water is actually detrimental to broccoli. Typically, when broccoli heads begin to form, they are given a nice dose of nitrogen-rich fertilizer to help them grow.
Where does broccoli grow?
As far as the U.S. goes, about 90% of broccoli is produced in California. The remaining broccoli comes from states like Arizona, Florida and Michigan.
While broccoli is capable of growing in a variety of climates, it grows the best in cooler weather. Typically, when temperatures are in the 60 to 75 degree range. Because of this, broccoli is generally planted in the spring and harvested in the fall. However, if the climate is warmer or colder, the time of the year that broccoli is planted may change.
How long does it take to grow broccoli?
Broccoli takes about two to three months to mature to the point it can be harvested. You’ll know when it’s time to harvest the broccoli because the size of the head will increase, turn firm and change to a bright green color. Once the broccoli is ready to be harvested, just cut the stalk with a knife approximately four inches below the head. Each plant is usually able to produce two to three heads of broccoli before they begin to decline.
How to cook broccoli
There are many ways to cook broccoli – all of which can affect the amount of nutrition that broccoli retains after it’s cooked. Broccoli is most commonly steamed, baked or stir-fried – and it can even be eaten raw!
How to steam broccoli: Steaming broccoli requires a steamer basket and a lid. Simply fill the pot with water, insert the steamer basket and add the broccoli to it. Then bring the water to a boil and cover the pot. Allow the broccoli to steam until it’s tender, which usually takes about three to five minutes. Remove the lid and allow the steam to subside, then remove the broccoli from the pot and serve.
How to bake broccoli: Baking broccoli is another simple method. Begin by preheating the oven to 400 degrees Fahrenheit. Make sure the broccoli is rinsed and cut into smaller pieces, if desired. Toss the broccoli in olive oil, sea salt, pepper or other herbs and spices of your choosing. Spread the broccoli on the baking sheet and let it roast for about 20 to 25 minutes.
How long does broccoli last?
It all depends on how you store the broccoli. For example, raw and cooked broccoli will both last about three to four days in the refrigerator but will last up to two to three months in the freezer. If you store cooked broccoli, just remember to keep it in an airtight container.
How to tell if broccoli has gone bad
The easiest way to tell if broccoli has gone bad is to look at it. When broccoli goes bad, the florets become discolored and will start to turn yellow or brown. Once this begins to occur, broccoli is no longer safe to consume. You can also tell if broccoli goes bad by the texture. If the stem becomes slimy, it’s time to toss the broccoli in the trash.
Is broccoli vegan?
The answer is yes! Broccoli is a member of the cabbage family, all of which are vegan-friendly veggies.
Is broccoli a superfood?
Broccoli is considered a superfood – for good reason. It’s obviously packed with nutrition and can aid your health in many different ways. Broccoli should be a key staple in any well-balanced diet!
Is broccoli a flower?
Technically, yes! Broccoli is a flower; it just hasn’t bloomed. The bud that is on the end of stems would bloom and produce a yellowish-white flower.
Is broccoli high in fiber?
Definite. Broccoli is considered a high-fiber food. One cup of broccoli contains about 6 grams of fiber – which is about 24% of women’s daily recommended intake and 16% of men’s.
Is broccoli high in potassium?
While potassium may not be what broccoli is ‘known for,’ it doesn’t mean that it isn’t in broccoli. Broccoli is indeed a good source of broccoli. Just one cup contains about 313 mg of potassium – which is about 9% of the recommended amount of adults each day.
Vegan recipes that use broccoli
BBQ tofu bowls recipe: This recipe only uses six ingredients to create a delicious tofu bowl that is great for meal prepping.
Jerk spice tofu recipe: A colorful blend of nutrition that produces a powerful flavor.
