Get to Know Broccoli

Key to success: Whether you’re steaming or boiling, cook broccoli briefly—3-4 minutes is enough. Perfectly cooked broccoli will be bright green and tender, with some firmness.

Why is broccoli a superstar food? This spring vegetable from the cabbage family is loaded with the antioxidant vitamin C, which helps your vision, immune system, and the growth and repair of body tissues.

Broccoli is high in calcium, a nutrient that builds strong bones and teeth, and fiber, a nutrient that prevents constipation, lowers cholesterol and helps stabilize blood sugar.

Broccoli is also high in folic acid, which helps make new cells in your body, and is especially important if you’re pregnant. And last but not least, broccoli has powerful cancer-fighting compounds.

Steamed Broccoli

1. In a deep pot, bring about 1 inch of water to a boil.
2. Steam broccoli (about 1 bunch, separate the florets) in a steamer basket for 3-4 minutes; drain.
3. Mix broccoli with 2 tablespoons extra-virgin olive oil, 1 small garlic clove minced and salt (to taste).

Spice up this basic recipe by adding basil, dill, lemon, marjoram, oregano, tarragon or thyme.

Broccoli stir-fry

1. Heat 2 tablespoons of toasted sesame oil in a large skillet.
2. Add ½ cup of chopped walnuts and ¼ cup chopped green onions, and toss for 1 minute.
3. Add 4 cups of broccoli florets, and toss for 3-4 minutes.
4. Add ¼ cup red pepper strips and 2 tablespoons of low-sodium soy sauce, toss for 1 more minute.
5. Serve right away over whole-grain rice.

• Store broccoli unwashed, in loose plastic bags in the refrigerator for 3-5 days.
• Don’t get rid of the stalks! Grate broccoli stalks and substitute for cabbage in your favorite coleslaw recipe.

Which Food Hero can help your bones? Find out.