• memnutrition

Better Broccoli

Updated: Nov 2, 2020

Most of us know that broccoli is a nutritional powerhouse. For a non-starchy vegetable, broccoli offers eaters a relatively high amount of protein, at 3.7 g per cup. A few servings of this (or other cruciferous vegetables) per week is associated with a significantly reduced risk of breast cancer, likely due to the role of sulforaphanes in supporting healthy metabolism of estrogen. Some studies have also shown that broccoli consumption can improve blood sugar control.

So, what's the best way to eat it? Well, we know that boiling broccoli decreases the level of water soluble vitamins (C, B vitamins). Some professionals promote steaming. However, I like to point out that broccoli contains significant levels of vitamins A & K, both fat soluble vitamins. Therefore, if we really want to maximize the bioavailability of these nutrients, adding oil makes sense. Further, roasting intensifies flavors, making the finished product even more appealing for diners.

Better Broccoli

Preheat oven to 450 degrees Fahrenheit


2 Heads Fresh Broccoli

½ tsp Salt

4 Tbsp Extra Virgin Olive Oil


Cut broccoli heads into florets. Wash in colander, shaking off excess water afterwards. Transfer broccoli to large bowl. Drizzle with olive oil. Sprinkle with salt. Toss or stir to coat evenly. Cover two baking sheets with parchment paper. Distribute dressed broccoli evenly across the baking sheets. Place in oven and bake for 15-20 minutes, until well browned.

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