Low Carbohydrates: Broccoli A Healthy Food Choice
Broccoli is extremely beneficial for the body. It can be included in a number of recipes and can be boiled, steamed, or eaten raw. The health benefits associated with this vegetable are impressive. The benefits of broccoli are essential to the body and differ based on what form the broccoli is consumed in–between raw and frozen to boiled broccoli, calories will range from 20 to 52 per cup. The nutrients that can be found in broccoli are vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. While the calcium content of one serving doesn’t equal that of a glass of milk, broccoli is an important calcium source for those who don’t consume dairy products. Calcium does more than build strong bones. Research shows that this mineral may play a role in the control of high blood pressure, and it may work to prevent colon cancer.
Health and Nutrition Benefits- Broccoli is the most popular, low carb vegetable. Consuming broccoli can help boost DNA repair and help prevents cells from becoming cancerous. Broccoli can also reduce the risk of a heart attack. Broccoli is an excellent source of iron, vitamins and minerals, fiber, and potassium. The iron maintains normal blood formation and ensures oxygen is being transported throughout the body. Vitamins and minerals help to regulate the skin, improve the immune system, and help to generate cell growth. Fiber regulates normal and routine bowel movements which help to dispel toxins from the body. Broccoli is in its’ healthiest form when it is raw. To get the most benefits from this vegetable find ways to consume broccoli without buying frozen or steaming and boiling it. Frozen broccoli contains more sodium, more carbohydrates, sugar, and calories than its’ raw counterpart.
- Raw broccoli- One cup florets have 20 calories.
- Frozen/boiled broccoli- One cup frozen/boiled broccoli has 52 calories.
Recipe: Garlic Broccoli & Cauliflower Bake
This is a great healthy side dish that will compliment any main course and it is low in calories and a healthier alternative to the traditional broccoli and cheese dish.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Difficulty: Easy
- 2 bags of broccoli & cauliflower vegetable mix(unthawed)
- 1 medium onion chopped
- 1 teaspoon of thyme
- 1 teaspoon of garlic powder
- 1 teaspoon of oregano
- 1 cup of parmesan cheese
- 1 tablespoon olive oil
- Vegetable cooking spray
Directions: The first thing you’ll want to do is preheat your oven to 350 °. In a mixing bowl, combine broccoli and cauliflower mix with seasonings; thyme, oregano, garlic powder, ½ cup of the parmesan cheese, and olive oil. Spray baking dish with vegetable cooking oil to avoid sticking. Place seasoned broccoli and cauliflower mix from bowl to baking dish, place in the oven uncovered for 15 minutes. Remove from oven and top with remaining parmesan cheese. Place back into the oven for 10 minutes or until parmesan cheese is golden brown. Remove from oven and let stand for 5 minutes and serve.