It's the quintessential vegetable, and you probably either love it or hate it. But what you may not know is that broccoli is a nutritional star.
For instance, did you know that broccoli contains calcium? Along with dark leafy greens, it's a great non-dairy source of calcium to help meet your daily needs of approximately 1,000 to 1,300 milligrams per day.
Broccoli is also a good source of folate and potassium, and has iron — nutrients essential for growth, development and vitality. These nutrients support bone health, brain function, oxygen transport and overall heart health, making it a heart-healthy food. Broccoli is also great for immunity, boasting plenty of vitamin C, vitamin K and trace minerals such as selenium and zinc.
At 25 calories per cup, broccoli is also a low-calorie food and contains 2.6 grams of fiber per cup.
So how do this registered dietitian nutritionist eat her broccoli? Lightly steamed with a pinch of sea salt and a drizzle of olive oil. It works as a perfect addition to salads, omelets and veggie-filled soups, and is tasty when served raw with hummus.
Super Broccoli and Garbanzo Bean Pasta
Ingredients
- 2 cups cooked Casarecce or corkscrew pasta
- 1 tablespoon grapeseed or canola oil
- 2 tablespoons wheat germ
- 1 cup lightly steamed broccoli
- ½ cup canned garbanzo beans, drained and rinsed
Directions
- In a pan, heat oil over medium heat.
- Add cooked pasta, lightly steamed broccoli and garbanzo beans. Toss well. Cook until garbanzo beans are lightly toasted.
- Mix in wheat germ. Serves 4.
Cooking Note
- Wheat germ is added for a touch of sweetness and nuttiness. You can substitute ¼ to ½ teaspoon of other spices such as garlic powder or Italian seasoning blends.
Lauren O’Connor, MS, RD, is owner and nutritional consultant for Nutri Savvy, a lifestyle program with an intuitive sensory approach to food. Follow her on Facebook and Twitter.
