One of the most nutritious vegetables on the market is broccoli. Broccoli has been consumed since the Roman Empire century and traces of its use has been tracked 2000 years back in time. Broccoli was first grown by the Italians until the 16th century when its use spread around Europe. Henry II of France introduced the vegetable to the French cuisine, which started its wide use in the kitchen. Broccoli was first grown in Virginia in the 1700s and has been part of the American cuisine for the past 200 years.
The name broccoli comes from the Latin word brachium, which means arm or branch. It belongs to the Brassica family, along with other cabbages. Broccoli is rich in nutrients including, vitamin C, vitamin A, calcium, folate, iron and fiber. It also contains phytochemicals that are believed to prevent various types of cancer by preventing carcinogens from forming.
There are many varieties of broccoli and the most common found in the United States is the Italian green or sprouting variety. Broccoli is available in the grocery store year around. For best selection, ensure that the broccoli has a firm stalk, dark green to purple bunches, and no discoloration. Store the broccoli in an open bag in the refrigerator for no more than a day or two for best quality. Fresh broccoli contains more calcium, iron, thiamin, riboflavin, and vitamin C than frozen broccoli. However, frozen broccoli usually contain more bunches and less stalks. Bunches are denser in nutrients, thus frozen broccoli provide more beta-carotene by weight than fresh. However, frozen contains higher amounts of sodium, thus if you are watching your sodium intake fresh broccoli is your choice.
Broccoli is best prepared steamed, stir-fried, or in the microwave. During boiling more nutrients are lost, thus it is not the preferred choice. Raw broccoli is ideal and can be enjoyed in salads or as an appetizer.
Nutrition information (1/2 cup raw broccoli): calories: 12, carbohydrates: 4 g, protein: 1 g, fat: 0 g, cholesterol: 0 mg, sodium: 12 mg, fiber: 1 g, vitamin C: 58 mg, calcium: 21 mg