Why Superfood Broccoli Should Be Your New BFF

If you want to learn more about superfood broccoli, from its nutrition facts to health benefits, and get some bonus recipes that’ll make you turn instantly into a broccoli lover, then you want to read this article!

How many times your mum told you to finish your greens? Well she was right to ask you that.

Vegetables and especially dark leafy greens are known to be one of the best food for your body and mind. They are packed with top nutrients such as vitamins, fibers and are low in carbs.

First, let’s check out more about broccolis. Remember that knowing what you’re eating is the key to a healthier life 🙂

Broccoli 101: Story & Origins

This dark leafy green vegetable is from South of Italy, where it has been cultivated for centuries, since antiquity. The Romans were broccolis big fans. It’s been imported into France by the famous Catherine de Médicis.

I’m sure you noticed it, broccoli looks like a little green tree. It actually took its name thanks to his shape from latin “bracchium”, which means “branch” (or “arm”).

The most famous broccoli variety is the green one, that you’ll find in every supermarket. However, if you want some colorful vibes, you can also find white and purple types. Note that cauliflower is not a broccoli’s variety (even the white one!).

Broccoli Nutrition Facts

For 100g of cooked broccoli, you have:

  • Water: 90,6%
  • Proteins: 2,9g
  • Fats: 5,1g
  • Carbs: 0,4g
  • Fibers: 2,6g
  • Total calories: 28g

That’s not all! Broccoli is a very nutritious vegetable, which:

  • Is a high source of vitamin C and potassium
  • Has some folic acid
  • Also contains some vitamin A, magnesium, iron and phosphorus
  • Is full of beta-carotene

Top Health Benefits of Broccoli

  • Fights against oxidative stress thanks to an important antioxidant activity 
  • Might be beneficial by reducing the risk for the development of certain forms of cancer
  • Helps to improve memory function thanks to both alpha lipoic acid, which has been shown to reduce cognitive decay and vitamin E, which has also been implicated in cognitive performance
  • Improves bone formation thanks to the probiotics bifidobacterium longum 
  • Is perfect against inflammation

Tips to Buy, Store, and Cook Broccoli

When you’re at the supermarket to buy some vegetables, stop by the broccoli section! Choose preferably a firm and colorful one with compact flowerets. Don’t take you if it’s starting to get yellow, withered or stained. The external leaves should be greens with a compact stalk.

You have several options to store broccolis. If you’re going to eat it quick, the same day you bought it, you can leave it at room temperature. Otherwise, you can put it for 2 to 5 days in the vegetable compartment of your fridge. You can also choose to keep it for a year in your freezer after blanching it.

In order to cook broccoli, remove the leaves and keep the intact flowerets that you can cut in several pieces if they’re too big and for a quick cooking. Remember to always wash your vegetables before cooking them as they can be a bit dirty, broccoli grows in the ground after all!

Broccoli can be eaten either fresh or after cooked. Fresh, you can use it as a dip, in salads, and in green smoothie. Cooked, you can prepare it with a healthy sauce, in mash, or simply with some spices. You’ll need about 10/15 minutes to cook a full broccoli. Small tip: add a small amount of sugar in the cooking water in order to keep it greener

Now that you’ve met your new BFF, try to use it in some recipes below! If you do so, let us know in the comment section below or tag us on Instagram, we’d love to see that!

4 Lunch Recipes That’ll Make You Turn Instantly Into a Broccoli Lover

Asian Quinoa Salad

Half of the recipe boasts 24 grams of protein and 14 grams of fiber! You can eat it fresh or chilled in the next day. Enjoy 🙂 !

Prep Time10 minsCook Time20 minsTotal Time30 mins
Ingredients
  cup dry white quinoa, well rinsed and drained
 1 cup frozen edamame
 1 large head (~500 g) broccoli, cut into bite size pieces
 ½ red bell pepper, thinly sliced
 1 ½ cups shredded/very thinly sliced purple cabbage

Ingredients

Ingredients
  cup dry white quinoa, well rinsed and drained
 1 cup frozen edamame
 1 large head (~500 g) broccoli, cut into bite size pieces
 ½ red bell pepper, thinly sliced
 1 ½ cups shredded/very thinly sliced purple cabbage

Directions

1

Half of the recipe boasts 24 grams of protein and 14 grams of fiber! You can eat it fresh or chilled in the next day. Enjoy 🙂 !

Asian Quinoa Salad

Get the recipe here

Creamy Broccoli and Spinach Pasta

This pasta dish is full of protein, rich in fiber and low in saturated fat. It's perfect with a mixed leaf salad side.

Prep Time15 minsCook Time20 minsTotal Time35 mins
Ingredients
 375 g dried high fibre fettuccine
 400 g broccoli, cut into small florets
 1 tsp pepitas
 1 tsp sunflower seeds
 1 brown onion, finely chopped
 3 garlic cloves, crushed
 2 tsp chopped fresh thyme leaves
 1 tsp plain flour
 2 eggs
 375 ml can light and creamy evaporated milk
 ¼ cup finely grated parmesan
 100 g baby spinach
 1 tsp lemon zest
 80 g mixed salad leaves
 1 tsp balsamic vinegar

Ingredients

Ingredients
 375 g dried high fibre fettuccine
 400 g broccoli, cut into small florets
 1 tsp pepitas
 1 tsp sunflower seeds
 1 brown onion, finely chopped
 3 garlic cloves, crushed
 2 tsp chopped fresh thyme leaves
 1 tsp plain flour
 2 eggs
 375 ml can light and creamy evaporated milk
 ¼ cup finely grated parmesan
 100 g baby spinach
 1 tsp lemon zest
 80 g mixed salad leaves
 1 tsp balsamic vinegar

Directions

1

This pasta dish is full of protein, rich in fiber and low in saturated fat. It's perfect with a mixed leaf salad side.

Creamy Broccoli and Spinach Pasta

Get the recipe here

Roasted Broccoli Sweet Potato Chickpea Salad

This vegetable-packed lunch is full of protein- and rich in fiber. It's perfect for a starter, side or lunch if you're vegetarian.

Prep Time5 minsCook Time25 minsTotal Time30 mins
Ingredients
 1 large or two small sweet potatoes
 1 head broccoli (~600 g)
 2 tsp olive, grape seed or melted coconut oil
 400 g chickpeas, drained, rinsed, thoroughly dried
 1 tsp tandoori masala spice

Ingredients

Ingredients
 1 large or two small sweet potatoes
 1 head broccoli (~600 g)
 2 tsp olive, grape seed or melted coconut oil
 400 g chickpeas, drained, rinsed, thoroughly dried
 1 tsp tandoori masala spice

Directions

1

This vegetable-packed lunch is full of protein- and rich in fiber. It's perfect for a starter, side or lunch if you're vegetarian.

Roasted Broccoli Sweet Potato Chickpea Salad

Get the recipe here

Green Smoothie Bowl

This green smoothie is super easy to make, really tasty and perfect for a detox breakfast or lunch. It's loaded with vegetables and fruits, full of fiber and low in fat and sugar.

Prep Time5 mins
Ingredients
 1 baby spinach leaves
 2 florets broccoli
 ½ kiwi, peeled
 ½ apple, cored
 1 tsp fat-free Greek yogurt
 ¼ cup cup coconut milk
 6 raspberries
 4 very thin slices fresh coconut

Ingredients

Ingredients
 1 baby spinach leaves
 2 florets broccoli
 ½ kiwi, peeled
 ½ apple, cored
 1 tsp fat-free Greek yogurt
 ¼ cup cup coconut milk
 6 raspberries
 4 very thin slices fresh coconut

Directions

1

This green smoothie is super easy to make, really tasty and perfect for a detox breakfast or lunch. It's loaded with vegetables and fruits, full of fiber and low in fat and sugar.

Green Smoothie Bowl

Get the recipe here