Broccoli is a member of the Brassica family, which is commonly referred to as the cruciferous family of vegetables. Broccoli is one of the most nutrient dense foods. It is an excellent source of vitamins A, C, K, as well as calcium, folic acid and fiber, benefiting the heart, stomach, bones and immune system. It is a very good source of phosphorus, potassium, magnesium and vitamins B6 and E.

Broccoli contains the phytonutrients sulforaphane and the indoles, which have significant anti-cancer effects. Broccoli is known to reduce the risk of numerous cancers including lung, colon, breast, ovarian and bladder cancer. The phytonutrients in broccoli and other cruciferous vegetables are known for their detoxifying properties. Broccoli also supports stomach health. It has shown to be effective in assisting the body in eradicating Helicobacter pylori (H. pylori) which is a primary cause of ulcers.

Broccoli is very perishable and should be stored in an open plastic bag in the refrigerator where it will keep for approximately 5 -7 days. Do not wash broccoli prior to refrigerating since water on its surface will encourage its degradation. For quicker cooking, make lengthwise slits in the stems. The leaves are edible and contain concentrated amounts of nutrients.

Serving Ideas 

Broccoli can be lightly steamed for approximately 5 – 6 minutes

Sprinkle lemon juice and sesame seeds over steamed broccoli

Sauté broccoli florets in olive oil and garlic and add to rice pasta

Stir-fry broccoli with other favorite vegetables

Add broccoli florets and chopped stalks to salads and omelets

Simply use as a crudité

Safety

Broccoli contains goitrogens, naturally occurring substances that can interfere with the functioning of the thyroid gland. Cooking helps to inactivate the goitrogenic compounds. Individuals with already existing and untreated thyroid problems may want to avoid consumption of broccoli and the cruciferous family of vegetables in their raw form.

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BROCCOLI CREAM SOUP

• 1-2 tbsp olive oil
• 1 medium onion, chopped (about 1 ½ - 2 cups)
• 1 bay leaf
• ½ tsp sea salt
• 4 cups chopped broccoli (florets and stalks)
• 1 small zucchini, diced (about 1 cup)
• 1 ½ cups of vegetable stock or filtered water
• 2 cups organic soy milk (unsweetened preferred)
• ½ tsp thyme
• ¼ tsp allspice
• freshly ground black pepper to taste
• 1 cup of broccoli florets, thinly sliced and lightly steamed (for garnish)

* Don’t waste the broccoli stalks, chop off the dry end, peel off the tougher skin and then use the tender part inside. It’s just as good as broccoli tops!

Heat the oil in a soup pot on medium. Add the onion, bay leaf and salt. Sauté for 8 – 10 minutes or until onions are translucent. Add 4 cups of broccoli, zucchini and stock (or water), stir and cook for another 10 minutes or until broccoli is very tender (it may not seem like there’s enough liquid, but it will be when soy milk is added).

Remove from heat. Remove bay leaf and purée soup with a hand blender (be careful of hot liquid) while slowly adding soymilk (or use blender or food processor and return to pot). Add additional soy milk if a thinner soup is desired.

Whisk in remaining ingredients, adding an extra ½ tsp salt if desired. Heat gently, being careful not to boil (which may cause milk to curdle).

Serve hot, garnish with steamed broccoli florets. Makes about 4 servings.

Enjoy!