Broccoli: The Green Giant of Nutrition
Broccoli, like every other vegetable, tastes remarkably different when picked and eaten fresh from the garden. It’s one of my staple garden crops and I usually plant a dozen or so plants each spring.
It’s getting to be time to start seeds indoors for late May planting. When starting broccoli indoors from seed, I just sprinkle the seeds in the soil, and quickly get an abundance of sprouted plants. It’s the only vegetable I actually enjoy thinning as the sprouts are delicious! In fact, I’ll grow broccoli sprouts year round on the kitchen counter. It’s an easy win and the sprouts add a wonderful crunch and fresh taste to sandwiches and salads.
If the garden grows as planned and I’m successful, I get lovely large bunches of broccoli that are just as good eaten raw as they are lightly steamed. Definitely worth the time and effort spent cultivating and tending the plants. I admit, it did take me a while to get used to picking off the soft green caterpillars without reaching for the garden gloves! After harvesting the first head from the plant, it is customary to let the plant keep growing and smaller florets will grow from the stem. Delicious!
Even with all this wonderful broccoli goodness, the real reason I grow broccoli is for the bees. You see, broccoli is a cold weather crop so it’s ripe in the beginning of the summer. So after I’ve harvested the heads I let it keep growing and it’s generally the last plant in the garden in the fall. I’ll grab a small floret here and there but mostly I just let it grow.
And what happens is quite amazing.
Did you know that the name "broccoli" comes from the Italian word broccolo, meaning "the flowering crest of a cabbage." Yep, the part of broccoli we eat is actually a collection of flower buds. If you leave the broccoli head on the plant long enough, each floret will turn from a little green bud into a beautiful and fragrant yellow flower that bees love. It’s one of the great pleasures I get from my garden when the bees come around and dive into the broccoli blossoms.
Broccoli's Journey: From Ancient Roots to the New World
Broccoli has been around for over 2,000 years, originating in the Mediterranean region. The Etruscans, an ancient Italian civilization, began experimenting with wild cabbage plants, carefully selecting and cultivating the best varieties. This early agricultural innovation laid the groundwork for what we know today as broccoli. The Romans, who followed the Etruscans, embraced broccoli as a beloved vegetable. It was considered a delicacy, and one Roman figure, Drusus Caesar (the son of Emperor Tiberius), famously consumed only broccoli for an entire month.
For centuries, broccoli remained a staple in Italy, but it eventually made its way to France in the 16th century, thanks to Caterina de' Medici, an Italian noblewoman who married the King of France. With her, she brought various Italian culinary traditions, including broccoli. Then, in the 18th century, broccoli found its way to England. Initially met with reluctance due to its strong aroma when cooked, it gradually gained popularity as people became more accustomed to its flavor.
Broccoli's introduction to America is linked to Thomas Jefferson, one of the founding fathers and a passionate gardener. In the late 1700s, he planted broccoli at his estate, Monticello. However, it wasn’t until the 1920s, when Italian immigrants began cultivating it in California, that broccoli truly took off in the United States. Brothers Stephano and Andrea D'Arrigo played a significant role in popularizing this vegetable on American soil.
Broccoli Today: A Worldwide Superstar
Fast forward to today, and broccoli is a widely loved vegetable enjoyed around the globe. Countries like China, India, and the United States are among the top producers. Its combination of taste and health benefits has made it a favorite among many. Interestingly, broccoli has even made its way into the realm of politics. In 1990, President George H. W. Bush famously declared his dislike for broccoli, refused to eat it, and even banned it from Air Force One! In contrast, later President Barack Obama expressed his fondness for the vegetable, demonstrating how it can inspire strong opinions.
Related Cultivars of Broccoli
Broccoli isn’t just a one-size-fits-all vegetable; it has several cultivars and related varieties that showcase its versatility. One of the most common is Calabrese broccoli, named after the Calabria region in Italy. This variety is characterized by its large green heads and thick stalks, making it a favorite in kitchens around the world. Another popular type is sprouting broccoli, which produces multiple small heads instead of one large crown. This type often comes in purple or green varieties, adding a splash of color to your meals.
Then there's Romanesco broccoli, which stands out for its striking fractal pattern. Not only is it visually captivating, but it also boasts a nutty flavor, making it a unique addition to any dish. While it can be mistaken for cauliflower, Romanesco has its own distinct taste and texture that sets it apart. For those looking for something a bit different, broccolini is a hybrid of broccoli and Chinese kale (gai lan). It features long, tender stems and a sweeter taste, making it a delightful option for stir-fries and salads.
Lastly, Chinese broccoli (Gai Lan) is a leafy green cousin of broccoli, known for its thick, crunchy stems and small flower buds. This variety is often used in Asian cuisine and adds a delightful crunch to various dishes.
Broccoli: A NASA-Approved Superfood for Space
Broccoli isn’t just a nutritious vegetable on Earth—it’s also a top candidate for space farming. NASA has studied its potential for long-duration missions due to its high nutritional value, adaptability, and ability to support astronauts' health in space.
Broccoli is rich in nutrients that are vital for astronauts, who experience bone loss and immune system challenges in microgravity. One of broccoli’s standout compounds is sulforaphane, which has been linked to cellular protection against radiation exposure. Since astronauts face increased cosmic radiation beyond Earth’s atmosphere, consuming antioxidant-rich foods like broccoli can help mitigate potential damage.
Broccoli is a strong candidate for hydroponic and soil-free growing methods, making it ideal for controlled environments like space stations. It thrives under artificial lighting and regulated humidity, ensuring fresh, nutrient-dense food for astronauts on long missions. Beyond being a food source, broccoli plays a role in regenerative life-support systems. Like other leafy greens, it absorbs carbon dioxide and releases oxygen, helping to maintain breathable air in closed environments. This feature is crucial for sustaining human life on space missions to Mars or lunar bases.
While broccoli has yet to be cultivated on the International Space Station, its potential as a space-friendly crop makes it a strong contender for future deep-space exploration. As NASA advances space agriculture, broccoli could become a staple in astronaut diets, proving that this humble vegetable is truly out of this world.
Buying Broccoli: When selecting broccoli, it’s important to choose the highest-quality heads to ensure maximum freshness and nutritional value. Look for florets that are dark green to purplish-green, as these colors typically indicate higher nutrient levels. The buds should be firm and tightly packed, with no signs of yellowing or flowering, which can suggest that the broccoli is past its prime.
Additionally, opt for crisp stems that show no signs of wilting or drying. Avoid any broccoli with yellowed florets, soft stems, or a strong, unpleasant odor, as these characteristics are indicators of aging or poor storage conditions.
Storing Broccoli: Keep broccoli in the refrigerator without washing it, placing it in a perforated plastic bag. This method helps maintain freshness for about 3 to 5 days. For longer-lasting freshness, consider storing broccoli stems in a jar of water, similar to cut flowers, and place it inside the fridge to keep it crisp.
If you want to preserve broccoli for an extended period, freezing is a great option. Blanch the florets in boiling water for 2-3 minutes, then quickly cool them in ice water before transferring them to airtight bags. This process helps to preserve nutrients and extends the shelf life of broccoli for up to a year, allowing you to enjoy this nutritious vegetable well beyond its typical freshness window.
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Deliciously Versatile: Broccoli is a versatile vegetable that can be enjoyed in numerous ways, making it easy to incorporate into your meals. One popular method is steaming, which helps retain the vegetable's nutrients while softening its texture. Simply steam the florets for about 5-7 minutes until they're vibrant green and tender but still crisp. This method preserves vitamin C, chlorophyll, and other beneficial compounds. To retain all of its nutrients and for a quick and nutritious addition to your meals, consider adding raw broccoli to salads or crudité platters. Its crunchy texture provides a satisfying contrast to softer ingredients.
You can also enjoy broccoli roasted, which enhances its natural sweetness. Toss florets in olive oil, salt, and pepper, then roast them in the oven at 425°F (220°C) for 20-25 minutes for a deliciously caramelized flavor.
Broccoli can also be blended into smoothies for a nutrient boost; simply combine raw florets with fruits like bananas or berries for a refreshing drink. Additionally, broccoli pairs well in stir-fries, absorbing the flavors of sauces and spices. Finally, try incorporating it into pasta dishes or casseroles for added color and health benefits.
Has an Impressive Nutritional Profile. Broccoli is remarkably low in calories while being densely packed with essential nutrients, making it an excellent choice for anyone aiming to maintain a healthy diet. In terms of macronutrients, a single cup (90-91g) of raw broccoli contains approximately 31-35 calories, along with 2.3-2.5 grams of protein, 5.6-6 grams of carbohydrates, 2.2-2.4 grams of fiber, and just 0.3 grams of fat. The high fiber content in broccoli plays a significant role in its health benefits, particularly for digestive health, helping to promote regularity and a healthy gut.
Broccoli is also an exceptional source of several vital vitamins and minerals. It provides about 81-91 mg of vitamin C, which accounts for 90-135% of the daily value, and contains 77-92.8 µg of vitamin K, representing 77-116% of the daily value. Additionally, it offers folate (Vitamin B9) at 15% of the daily value, potassium, which is essential for heart health and blood pressure regulation, calcium for bone health, and iron, vital for oxygen transport in the blood.
Moreover, broccoli is rich in various bioactive compounds that contribute to its health-promoting properties. One of these is sulforaphane, a potent isothiocyanate known for its anticancer properties. Another valuable compound is indole-3-carbinol, which shows potential cancer-fighting benefits. Broccoli also contains carotenoids, such as lutein and zeaxanthin, which are beneficial for eye health. Additionally, antioxidants like kaempferol and quercetin help reduce inflammation, while glucosinolates, sulfur-containing compounds, are linked to cancer prevention. Finally, polyphenols present in broccoli are antioxidants that may aid in preventing various diseases.
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Provides a Powerhouse of Health Benefits: Broccoli is not just a nutritious vegetable; it offers a wide array of health benefits, making it a valuable addition to any diet. One of the most significant benefits of broccoli is its potential role in cancer prevention. Numerous studies have highlighted the vegetable's ability to reduce cancer risk. A meta-analysis involving over 730,000 individuals found that high broccoli consumption is linked to a lower prevalence of cancer. This is further supported by research indicating that broccoli and other cruciferous vegetables can significantly lower cancer risk. The cancer-fighting properties of broccoli are largely attributed to its high content of sulforaphane, a compound extensively studied for its anti-cancer effects. Sulforaphane has been shown to inhibit the growth of cancer cells and promote their death, positioning it as a promising agent in cancer prevention and potentially in treatment.
In addition to its cancer-fighting properties, broccoli plays a crucial role in supporting the immune system. Its high vitamin C content and other antioxidants enhance immune response and protect against oxidative stress. A study by UCLA researchers found that a chemical in broccoli could restore the body’s immunity, which tends to decline with age.
For digestive health, broccoli offers significant benefits due to its high fiber content, which aids in maintaining regular bowel movements and acts as a prebiotic, promoting beneficial gut bacteria. Research has shown that broccoli consumption can protect the lining of the small intestine and inhibit disease development. Additionally, the presence of glucosinolates supports liver detoxification processes.
Finally, broccoli possesses impressive detoxification properties primarily due to its high content of glucosinolates and sulforaphane. When consumed, sulforaphane activates phase II detoxification enzymes in the liver, which help neutralize and eliminate harmful substances. It also triggers the Nrf2 pathway, enhancing the body’s antioxidant response. Clinical studies show that broccoli can increase the excretion of toxins, such as benzene, and may mitigate harmful effects associated with smoking. To maximize its benefits, light cooking methods and allowing chopped broccoli to rest before cooking can enhance sulforaphane production, making broccoli a powerful ally for detoxification and overall health.
Herb Spotlight
Dill
Dill (Anethum graveolens) is an aromatic herb with a rich history of culinary and medicinal uses that spans thousands of years. Its origins trace back to the Mediterranean and southwestern Asia, where it grew wild before being cultivated for various purposes.
In ancient times, dill was valued for its medicinal properties. Egyptians, around 3000 BCE, used dill to soothe digestive issues, and remnants of the herb were found in ancient tombs, indicating its significance in burial rituals. The Greeks associated dill with wealth, incorporating it into perfumes and medicines, while the Romans viewed it as a symbol of good fortune and strength; gladiators would apply dill-infused oils before battles.
During the Middle Ages, dill was believed to possess protective powers against witchcraft and evil spirits and was commonly used as a digestive aid. In Asia, dill has been a staple in Indian and Persian cuisines and traditional medicine, particularly within Ayurveda and Unani systems, due to its carminative and anti-inflammatory properties.
Dill spread to Northern and Western Europe during the Roman expansion and later reached the Americas with European settlers. Today, it is widely cultivated across the globe, especially in India, Russia, the United States, and Scandinavia.
Complex Flavor Profile. Dill offers a unique and complex flavor profile that makes it a beloved herb in various cuisines. Fresh dill has a grassy and herbal taste, characterized by bright, refreshing notes that evoke a sense of lightness. Its flavor is often described as having subtle undertones of menthol and anise, which contribute to its aromatic quality. This combination gives dill a slightly sweet flavor, distinguishing it from many other herbs.
The leaves of dill are particularly vibrant, with a taste that can be likened to a blend of anise, parsley, and celery. This herbaceous quality makes it versatile, allowing it to enhance a wide range of dishes, from pickles to soups and seafood. Dill seeds, on the other hand, carry a more intense flavor, often described as aromatic and citrusy, with a resemblance to caraway seeds but with a slightly musky character.
When used in cooking, dill's flavor is best appreciated when added towards the end of the cooking process, as this preserves its delicate notes. The overall experience of dill is one of brightness and freshness, making it a delightful addition to many culinary creations.
How to Buy and Store: Fresh dill can be found in various places, including grocery stores, farmers’ markets, and specialty herb shops. When selecting fresh dill, look for vibrant, feathery leaves that are bright green and free from yellowing or wilting. The stems should be firm and not limp. Fresh dill should have a strong, aromatic scent, indicating its freshness.
Fresh dill is typically sold in bunches. If purchasing pre-packaged dill, check the package date to ensure it is recent. Avoid any packages that show signs of moisture or decay.
To store fresh dill, first wash and dry it thoroughly to remove moisture. Place the dried dill in an airtight container, such as a resealable plastic bag or a glass jar. For extra freshness, add a damp paper towel inside the container, ensuring it’s not soaking wet. Store the container in the refrigerator, ideally in the crisper drawer, where it can last for 5-7 days. Periodically check the dill for any wilted leaves and remove them, and mist the paper towel if it dries out. Following these steps will help maintain dill's flavor and texture.
Dried dill can be found in the spice of grocery stores, health food stores, or online retailers. Specialty herb companies often sell high-quality dried dill, which can be more flavorful than mass-produced options. When buying dried dill, look for a vibrant green color, which indicates freshness. The aroma should be strong and fragrant. Avoid any dried dill that appears dull or has lost its scent, indicating low quality or advanced age.
Once purchased, store dried dill in an airtight container in a cool, dark place to maintain its flavor and potency.
Nutrient Dense Wonder: Dill offers a range of health benefits, making it a valuable addition to one's diet. This herb is rich in antioxidants, particularly flavonoids, which provide protection against heart disease and other health conditions. Dill's antioxidant properties also contribute to its anti-inflammatory and antiviral benefits, potentially aiding in treating conditions like the flu, common cold, and nasal congestion.
Research has shown that dill possesses several pharmacological effects, including hypolipidemic, anticancer, antidiabetic, antispasmodic, and antimicrobial properties. It has demonstrated promise in managing type 2 diabetes by potentially regulating blood sugar levels. Clinical trials have evaluated dill and its extracts for managing risk factors associated with diabetes and cardiovascular diseases, showing encouraging results in improving health outcomes.
Dill's carminative properties make it effective in reducing gas and bloating, a benefit recognized across various cultures. The seeds of dill, known for their digestive properties, have been traditionally used to treat stomach ailments, colic, and indigestion. Additionally, dill may help lower cholesterol levels, which is crucial for managing metabolic syndrome.
Nutritionally, dill is a good source of essential vitamins and minerals. It is particularly rich in vitamin C (85% DV per 100g) and vitamin A (257% DV per 100g), as well as providing significant amounts of calcium, iron, and potassium. These nutrients support overall health, including immune function, bone health, and various metabolic processes.
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Be Daring in Desserts: Dill is often linked to savory dishes, yet its fresh, slightly sweet, and citrusy notes can enhance desserts in exciting ways. Here are some creative ideas for incorporating dill into sweet treats:
Dill-Infused Syrups and Sauces: Start with a dill simple syrup by boiling equal parts sugar and water, then steeping fresh dill for 10–15 minutes before straining. This syrup works wonders in cocktails, lemonades, or drizzled over cakes and fruits. You can also mix finely chopped dill with honey or a lemon glaze to drizzle over cookies or pastries.
Dill in Ice Cream and Sorbets: For a refreshing twist, blend fresh dill into a lemon or vanilla ice cream base. Alternatively, create a cucumber-dill sorbet by pairing dill with cucumber and lime for a light, cooling dessert.
Dill in Baked Goods: Incorporate finely chopped dill into buttery shortbread cookies for a unique herbal flavor. Dill also complements honey and citrus, making it a delightful addition to muffins. For a fresh, aromatic touch, mix dill into a citrus-flavored pound cake batter.
Dill in Fruit-Based Desserts: Elevate berries like strawberries, raspberries, or blueberries by sprinkling them with fresh dill for an unexpected depth of flavor. Try poaching pears in a mixture of honey, white wine, and dill for a sophisticated dessert.
Dill in Cheesecakes and Creamy Desserts: Add a hint of dill to a citrus-flavored cheesecake for a unique herbal balance. You can also fold finely chopped dill into whipped cream to serve with fruits, cakes, or pastries.
Let’s get cooking!
If you’re in the mood for a hearty casserole try our Buckwheat Casserole with Sweet Potato and Broccoli. It’s a nourishing meal packed with plant-based protein from the buckwheat, vitamin-rich sweet potatoes, and delicious broccoli.
Broccoli and Mushroom Soup
Broccoli and Mushroom Soup is a hearty soup that combines tender broccoli and earthy mushrooms, creating a delightful harmony of flavors and textures. The rich and creamy consistency is created by blending the vegetables with nutritional yeast without adding any dairy.
The soup is a cinch to make as all the ingredients are combined in a pot and simmered until tender. Then after blending to a smooth consistency, whole florets and sliced mushrooms are added back in for texture, and its finished with a generous sprinkle of dill that enhances the flavor with its unique brightness and warmth.
Perfect as a nourishing lunch or dinner option, this vegan broccoli and mushroom soup is not only delicious but also packed with nutrients, making it a wholesome choice for any day of the week. Enjoy the comforting flavors of this creamy delight that’s sure to please both vegans and non-vegans alike!
Broccoli and Mushroom Soup
Ingredients
- 2 medium heads broccoli (about 1 pound)
- 8 ounces mushrooms
- 1/2 cup diced onion
- 1/2 cup diced celery
- 6 cups stock of choice or water
- 1/4 tsp dried thyme
- 1 bay leaf
- 1/4 cup raw rice
- 2 tbsp nutritional yeast
- 1 tbsp fresh chopped dill weed
- salt and pepper to taste
Instructions
- Cut the broccoli florets from the stalk. Reserve 1 cup of small florets for later. Put the remaining florets into a soup pot.
- Peel the broccoli stems with a paring knife and cut into pieces. Add to the soup pot.
- Cut and reserve 1 cup of sliced mushrooms for later. Chop the remaining mushrooms and add to the soup pot.
- Add the onion, celery, stock, thyme, bay leaf, and rice to the soup pot.
- Bring to a boil, reduce the heat, and simmer for about 30 minutes until the rice and vegetables are really tender.
- Remove 1/2 cup of broth and put into a small pot with the reserved florets and mushrooms. Cover with a lid and steam until tender and the liquid has evaporated. If it doesn't all evaporate before the vegetables are tender that's okay.
- While the florets and mushrooms are steaming, puree the soup. Remember to remove the bay leaf first and add the nutritional yeast before blending. You can use a stick blender and puree right in the pot or carefully pour the soup into a blender. If using the blender method be sure to cover the top with a towel and slightly vent to let the steam out.
- Pour the soup back into the soup pot, add the fresh dill and the steamed florets and sliced mushrooms (reserving some for garnish if desired) along with any of the steaming liquid that remained. Season to taste with the salt and pepper.
Notes
- You can puree the soup as much or as little as you desire to get the consistency you like.
Broccoli, Bean, and Mango Salad
Enjoy this refreshing Broccoli, Bean, and Mango Salad, featuring a creamy kefir dill dressing that ties all the flavors together beautifully. This vibrant salad combines the crunch of fresh broccoli florets with the creaminess of white beans, the sweet, juicy notes of ripe mango, and the nutty flavor of toasted almonds creating a delightful balance of textures and tastes.
To prepare, start by quickly blanching the broccoli until it’s tender yet still crisp, preserving its vibrant green color. In a mixing bowl, combine the blanched broccoli with rinsed white beans for a protein-packed punch, toss in diced fresh mango for a burst of tropical sweetness, and add crunch toasted almonds. The star of this salad is the creamy kefir dill dressing. Simply whisk together tangy kefir, sour cream, fresh dill, a splash of lemon juice, raw honey, and a pinch of salt for a dressing that’s both zesty and rich. Drizzle this luscious dressing over the salad and toss gently to coat all the ingredients evenly.
Serve this colorful salad chilled or at room temperature as a satisfying lunch, a side dish at dinner, or a delightful addition to picnics and potlucks. Packed with nutrients and bursting with flavor, this salad is a deliciously healthy choice that’s sure to impress!
Broccoli, Bean, and Mango Salad
Ingredients
- 6 tbsp sliced almonds
- 2 medium heads broccoli, about 5" diameter
- 1 mango, peeled, and cut into 1/2" pieces
- 1 (15 oz) can white cannellini beans, drained and rinsed
- 2 tbsp minced onion
- dressing
- 3 tbsp plain milk kefir
- 5 tbsp sour cream
- 1 lemon, juiced
- 2 tbsp raw honey
- 1 tbsp fresh chopped dill (or 1 1/2 tsp dried)
- salt and pepper to taste
Instructions
- Heat a saute pan over medium high heat. Add the almonds and cook until lightly browned. Stir or shake the pan frequently to move and flip the almonds to prevent burning. When done, transfer to a small plate to stop the cooking.
- Fill a pot with water. The pot should be big enough and the water deep enough that the broccoli head will be submerged. Set up a bowl of ice water making sure it is big enough to hold the broccoli head.
- Bring the water to a boil. Hold the broccoli by the stem and submerge the crown in the hot water for 30 seconds. Immediately take it out and put it in the ice water to stop cooking. Repeat with the other head of broccoli.
- Cut the florets off of the head, cut into bite size pieces, and put into a large bowl. You should have about 2-1/2 to 3 cups of florets.
- Peel the broccoli stem with a paring knife to remove the woody parts. Grate the stem into large shreds or use a knife to cut it into small pieces. Add to the bowl with the florets.
- Add the mango, white beans, onion, and almonds to the bowl.
- In a smaller bowl, whisk together the dressing ingredients.
- Pour the dressing ingredients into the bowl with the salad ingredients and stir to coat evenly.
- The salad can be served immediately, but for best flavor refrigerate for at least an hour. Toss again before serving.
Notes
- You don't need to toast the almonds or blanche the broccoli if you're short on time or ambition. The salad will still turn out great!
There you have it!
Here’s to your wellness journey! Enjoy discovering creative ways to use broccoli and dill in your cooking, making every dish a step towards a healthier, happier you!