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BROCCOLI FAMILY

Broccoli is a gift of the Italians. "Brocco" means "branch". Broccoli has been grown in Italy since Roman times, and was brought to California by Italian farmers in 1920. Broccoli is a cruciferous vegetable, part of the Brassica family., which includes kale, cabbage and cauliflower.

Broccoli is very hardy, and is the most nutritious of the family. It's also easy to cook.

Broccoli offers a significant amount of Vitamin C (more than oranges), fiber, and folic acid., plus beta carotene, potassium and vitamin K.

And it offers only 43 calories per cup.

And remember those phytochemicals I talked about in Winning the Weight Loss Game? Broccoli is one of the many vegetables that contains an abundance of sulforaphane. Sulforaphane is an interesting cancer fighter and may have a potential as an anti-cancer drug in the future.

Facts:

Some vitamins and beneficial plant chemicals leach out into the cooking water. Thus, it's best to steam broccoli, using the smallest amount of water possible. And save the water for soups and sauces.

Raw broccoli is a little more nutritious than cooked. Cook stalks first, then cook the fast cooking florets, so as not to overcook and lose nutrients. 

Variations

Broccoli sprouts are packed with the substances that convert into sulforaphane - 50 times more than mature broccoli. They are awesome on sandwiches, and add crunch to salads.

Broccoflower is a cross between broccoli and cauliflower. It is light green, and is delicious raw.

Rapini comes in a bunch of thin stems, many leaves and small flowers. It is a bit bitter, but has an interesting flavor.

Broccolini is a cross between broccoli and Chinese kale. It has a bit of an asparagus flavor, and can be steamed or stir fried.