|Origin||Italy, more than 2,000 years ago|
Broccoli is a leafy green plant with branched green undeveloped flower heads; It is a plant with dense clusters of tight green flower buds.
Why broccoli is considered one of the healthiest?
- Broccoli is considered one of the healthiest vegetables rich in many essential nutrients and vitamins such as iron, calcium, vitamin A, vitamin C, fiber and is relatively low in carbohydrates.
- Broccoli is low in calories is considered low on glycemic load.
- It is also fat and cholesterol free.
- Broccoli contains the phytonutrient (plant nutrient) sulforaphane (pronounced: sul-for a-fain) which has been shown in some studies to reduce risk of cancer. Broccoli can be mixed with a variety of foods. It can be used as a soup, salad, flavoring for grains, or even as a main dish.
Selecting and Storing Broccoli
- Broccoli is available all year.
- In some markets the florets (tops) of the broccoli are sold without the stalk.
- Look for: Firm, tightly bunched florets Florets should be dark green, sage green, or even greenish purple Stems should not be too thick or too tough
- Avoid: Open buds or yellow flowers Yellowish green color Wilted or limp broccoli Soft, slippery, water-soaked spots on buds Storage Place unwashed broccoli in a plastic bag.
- Keep the broccoli in the vegetable crisper of the refrigerator.
- It will keep in the refrigerator for up to 4 days.
- Cooked leftovers may be refrigerated for 2 to 3 days in a tightly covered container.
Varieties of Broccoli
The most common type of broccoli sold in the U.S. is called sprouting, or Italian green, broccoli.
- Another name for this type of broccoli is Calabrese. This name came from the Italian province of Calabria, where it was first grown.
- Sprouting broccoli has light-green stalks. Umbrella-shaped groups of purplish-green florets top the stalks.
- Sprouting Broccoli
- Broccolini This type is a cross between broccoli and Chinese kale.
- Broccoflower This type is a cross between broccoli and cauliflower. This broccoli comes in a single large head. Broccoflower is a light green, which is a mix of the white
cauliflower and dark green broccoli.
- Broccoli sprouts are a good source of sulforaphane.
- These tend to be expensive.
- Mix them with other vegetables to keep costs low.
Keto friendliness of Broccoli
Interesting facts about Broccoli
- Are you aware that broccoli is a cruciferous vegetable and member of the cabbage family? (Cruciferous vegetables help prevent cancer.)
- Are you aware that there are different vegetables closely related to broccoli? (Broccolini, a cross between broccoli and kale; Broccoflower, a cross between broccoli and cauliflower; Broccoli Raab, long leafy stalks topped with small florets that look like broccoli.)
- Are you aware that that over the last 25 years broccoli consumption has increased by over 940%?
- Are you aware that broccoli has as much calcium, ounce per ounce, as milk?
- Are you aware that that the average person in the United States today, eats 4 ½ pounds of broccoli per year?
- Broccoli florets, which are purplish or dark green, contain more vitamin C than paler ones? (Vitamin C is needed by the body to Form collagen in bones, cartilage, muscle, and blood vessels, and aids in the absorption of iron.)
- If you cut an “X” in the bottom of each fresh stalk of broccoli it will cook more evenly? (The broccoli florets tend to cook quicker than the stalks; therefore, cutting an “x” in each stalk helps them cook quicker.)
- If a broccoli head was not picked when the flowers were still compact, that the flower buds would open as bright yellow flowers?
- There are over 30,000 broccoli plants can be grown on one acre of land?
Keto friendly broccoli recipes
- Tofu and Broccoli
- Keto Creamy Broccoli with Bacon
- Broccoli cheese casserole
- Top keto friendly broccoli recipes
- Low carb broccoli side dishes
- More recipes of Broccoli
|Fiber, total dietary||2.4 g|
|Calcium, Ca||46 mg|
|Iron, Fe||0.69 mg|
|Vitamin A, IU||8mcg IU|
|Vitamin C, total ascorbic acid||31 mg|
|Total lipid (fat)||2.57 g|
|Carbohydrate, by difference||6.27 g|
|Energy||31 calories kcal|
|Sugars, total including NLEA||1.4 g|
|Sodium, Na||36 mg|
|Fatty acids, total saturated||0.039 g|
Nutritional information on Broccoli
|Food Portal | Food | Nutrition | Diet | Keto | Glycemic index|
NB:Carbohydrate, by difference(total carbs-fiber) is also called net carbs