Nutritional fact for the day: Broccoli

Nutritional fact of the day: Broccoli contains compounds (isothiocyanates – who doesn’t love that name?!) that switch on a gene in our liver that detoxifies cancer-causing chemicals & other toxins.

Broccoli is also a GREAT source of vitamin C with 100g providing a whopping 148% of the recommended daily allowance. Vitamin C helps protect cells and supports our immune system. It has also be shown to help cut the duration of a cold in those with an active lifestyle e.g gym goers and athletes.

It’s a good source of calcium too, helping to protect our bones and keep us strong! A perfect source for those who do not eat dairy.

So, not only does it look like a little tree, and therefore is fun to eat, it’s a food that’s full of goodness :-)

Fresh broccoli is fairly inexpensive (around 40-70p for one) and can be found in your local supermarket or greengrocer.

Tip: pre-packed broccoli costs more, so go for the loose veg.

Here are some ideas on how to include broccoli into your meals.

1. Asian Flair

Toast some sesame seeds in a dry skillet, then drizzle steamed broccoli with a little sesame oil, sprinkle with sesame seeds, and top with thinly-sliced green tops from scallions.

2. Italian Sunshine

Thinly slice a few sundried tomatoes and olives, toss with the steamed broccoli, then drizzle the whole shebang with olive oil. Season with salt and pepper, to taste. Add a crushed garlic clove if you’re feeling sassy.

3. Indian curry

Heat some ghee or butter in a pan, then fry a little curry powder and raisins in it for a few seconds. Toss with the steamed broccoli. You might also top with sliced, toasted almonds if you really want to treat yourself right.

4. Butter & Herbs

Heat some ghee or butter in a pan, toss in the broccoli, then sprinkle in dried or fresh chives. Season with salt and pepper. Simple, scrumptious!

5. Abracadabra!

Heat the coconut oil in a skillet, then some cumin and fresh, crushed garlic. Cook over medium heat until the spices are fragrant, then toss with steamed broccoli.

Enjoy your little trees today.

References:

Recipe extracts are taken from the paleo cookbook "Well Fed 2” by Melissa Joulwan

Cameron E, Pauling L, Leibovitz B. Ascorbic acid and cancer: a review. Cancer Res. (1979)

Douglas RM, et al. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. (2007)