Broccoli is definitely a vegetable superfood, as it packs a powerful nutritional punch by giving you nutrients like vitamins A, C, and K, folate, potassium, fiber, calcium and antioxidants, which may help prevent chronic diseases.

Broccoli is an excellent source of vitamin C. Half a cup of cooked broccoli provides your body with 60% of the vitamin C it needs daily. Vitamin C is not only needed for our immune system to function well, it is also important for the formation of collagen which is the main fibrous component of skin, bone, tendons, cartilage and teeth.

Did you know that depending on your genes, you may either love or hate broccoli? That’s right! If you dislike broccoli, you may be able to blame it on genetics. Scientists have found a gene that affects our perception of bitterness. If you have this gene, then you may find the bitter compounds that are naturally found in broccoli unpleasant and therefore dislike eating it. Of course, as we age, taste buds can change and become less sensitive. So even if you disliked broccoli in the past, it doesn’t hurt to give it another try. After all, it is a superfood!

Broccoli is an affordable vegetable that is available year round. Frozen broccoli can be used as a substitute for fresh in recipes where the broccoli will be cooked and is a good staple to have in your freezer to use as a quick vegetable side dish. To store fresh broccoli, wrap unwashed broccoli in plastic wrap or in a plastic bag and then store in the vegetable drawer of your refrigerator for up to 7 days.

ingredients2 small heads of broccoli, trimmed and washed, cut into small pieces

2 ripe avocados

½ cup olive oil

½ cup grated parmesan cheese

¼ tsp salt

Baked corn or tortilla chips

Portion: 2 Tbsp; Yield: 16 servings

METHODPlace cut broccoli and half of olive oil in food processor or blender and blend until very smooth.

Add avocado, remaining oil, and salt and pulse until smooth but not liquefied.

Chill. Serve with corn or tortilla chips.

BROCAMOLE

BROCCOLIG

uacamole with a broccoli twist!

DID YOU

KNOW?

ingredients2 ½ cups low-sodium chicken broth½ pound chopped, fresh broccoli, or 10 oz frozen, chopped broccoli, thawed1 medium carrot, chopped1 medium rib of celery, chopped¼ tsp salt

¼ tsp pepper1/8 tsp ground nutmeg1 cup fat-free half-and-half3 Tbsp all-purpose flour½ cup shredded, low-fat sharp Cheddar cheese

METHODIn a large saucepan, stir together the broth, broccoli, carrot, celery, salt, pepper and nutmeg. Bring to a simmer over medium-high heat. Reduce the heat and simmer, covered, for 6 to 8 minutes or until the vegetables are tender.

In a small bowl, whisk together the half-and-half and flour. Stir into the saucepan. Simmer for 1 to 2 minutes, or until thickened, stirring occasionally.

Add the cheese. Remove from the heat. Stir until the cheese is melted. Serve warm.

BROCCOLI & CHEESE SOUPYield: 4 servings

BROCCOLI

Calories 25

Protein 2 g

Fat 0 g

Fiber 3 g

Carbohydrate 6 g

Sodium 30 mg

Potassium 229 mg

Vitamin C 50.6 mg

Folate 84 mcg

Nutrition Facts

per 1/2 cup chopped, cooked broccoli

Cruciferous vegetables are grown around the world. Many vegetables evolved from the original wild cabbage including broccoli, Brussels sprouts, cauliflower, collard greens, kale and kohlrabi.