Tag: broccoli

Posted in RECIPES

Broccoli Steamed with Garlic Recipe

Posted on by Mary Ann Lesh

Roasted sweet potatoes can be served as they are or scooped out and used in a variety of dishes.

PREPCOOKTEMPSERVES
30 min5 minMEDIUM HEAT4
  • INGREDIENTS
    • 1 lb FRESH BROCCOLI
    • 1/4 c COLD WATER
    • 1 Tbsp extra-virgin OLIVE OIL
    • 4-6 cloves GARLIC, finely chopped
    • SALT, to taste
  • INSTRUCTIONS
    1. Trim off the bottoms from the broccoli stalks and cut off the main stem of each stalk; peel away the fibrous layer and cut into small pieces. Break the broccoli into bite-size pieces.
    2. Rinse and drain the BROCCOLI. Place in a pot with ¼ cup cold water, 1 Tbsp OLIVE OIL, SALT to taste, and 4-6 cloves of GARLIC. Add RED PEPPER FLAKES (optional) if you wish
    3. Bring to a boil, cover tightly, and steam until the broccoli is bright green and crisp-tender, no more than 5 minutes. Remove with a slotted spoon and serve at once.

ABOUT BROCCOLI

Broccoli Facts

Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.

Garlic Facts

Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.

Posted in NUTRIENTS

Copper

Posted on by Mary Ann Lesh

Some plant food sources of copper are whole grains, beans, yeast, dark leafy greens, dried fruits, black pepper, almonds, potatoes, cocoa, cashews. Copper plays a role in making red blood cells and maintaining nerve cells and the immune system. Copper also helps the body form collagen and absorb iron, and plays a role in energy production. Most copper in the body is found in the liver, brain, heart, kidneys, and skeletal muscle. Both too much and too little copper can affect how the brain works. The recommended daily allowance (RDA) is around 900 micrograms a day for adolescents and adults. The upper limit for adults aged 19 years and above is 10 milligrams (mg) a day. An intake above this level could be toxic. Both copper deficiency and copper toxicity are rare in the United States (U.S).

Posted in NUTRIENTS

Calcium

Posted on by Mary Ann Lesh

What does calcium do?
Calcium is needed to build and maintain strong bones.es. The heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, protects against cancer, diabetes and high blood pressure.

How much do I need?
Adults need at least 1000 milligrams a day of calcium. For women over 50 and all adults over 70, the recommendation is 1200 milligrams.

What are some good plant food sources of calcium? SOY MILK, TOFU, SOY BEANS, EDAMAME, CHICKPEAS, CHIA SEEDS, and BROCCOLI are good plant-based sources of calcium.

Are supplements recommended?
Food is the best source of any nutrient, and some plant foods are rich in calcium. Include a variety of calcium-rich foods in your daily meals. Talk to your health care provider if you have doubts about whether you need a supplement in addition to the food sources.

Sourcemilligrams of calcium
1 cup enriched soy milk290
100 g tofu250
1 cup soy beans175
1 cup white beans160
1 cup spinach145
1 Tbsp tahini120
1 cup edamame100
1 cup chickpeas80
1 Tbsp chia seeds75
1 orange65
1 cup red mung beans65
1 cup broccoli60
1 cup okra60
1 cup snap beans65
Posted in PLANT FOOD FACTS

Broccoli Facts

Posted on by Mary Ann Lesh
Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.

Broccoli is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts. Broccoli may be eaten raw, but recent research suggests that gentle steaming is best for maximum health benefits. Steaming also eliminates the risk of contaminaton. Broccoli is low in calories and high in fiber, protein and Vitamin C. It also contains numerous other vitamins and minerals in smaller amounts. In fact, it provides a little bit of almost every nutrient you need.

1 cup (91 g) raw broccoli provides%DV
CARBOHYDRATE6 G
CALORIES31
FAT0.4 G
FIBER2.4 G
PROTEIN2.5 G
CALCIUM10 MG
COPPER10%
VITAMIN C140%
SOURCE: HEALTHHLINEs

RECIPES WITH BROCCOLI

SOME BROCCOLI NUTRIENTS

Protein

Proteins are a macronutrient that the cells in the body use for structure. Proteins are made from smaller monomers called amino acids. There are twenty amino acids that make up all the kinds of protein your body needs. Your body can make some of the amino acids you need, but there are nine that you must consume…

Copper

Some plant food sources of copper are whole grains, beans, yeast, dark leafy greens, dried fruits, black pepper, almonds, potatoes, cocoa, cashews. Copper plays a role in making red blood cells and maintaining nerve cells and the immune system. Copper also helps the body form collagen and absorb iron, and plays a role in energy production. Most…

Fiber

Some excellent sources of dietary fiber are CHICKPEAS, LENTILS, SPLIT PEAS, OATS, APPLES, PEARS, ALMONDS, CHIA SEEDS, BRUSSELS SPROUTS, and AVOCADO. Recommended daily amounts for adults and adolescents are between 22 and 38 grams, depending on the number of calories consumed. Most Americans consume only about 15 grams.

Vitamin C

Vitamin C has been linked to many impressive health benefits that include boosting antioxidant levels, lowering blood pressure, protecting against gout attacks, improving iron absorption, boosting immunity, and reducing heart disease and dementia risk.

Vitamin K

Leafy green vegetables are among the plant foods rich in Vitamin K. Vitamin K helps make proteins needed for blood clotting and building bones. Prothrombin is a vitamin K-dependent protein directly involved with blood clotting. Osteocalcin is another protein that requires vitamin K to produce healthy bone tissue. Vitamin K is found throughout the body…

Iron

Iron is a major component of hemoglobin, a type of protein in red blood cells that carries oxygen from your lungs to all parts of the body. Without enough iron, there aren’t enough red blood cells to transport oxygen, which leads to fatigue. Iron is also part of myoglobin, a protein that carries and stores…

Potassium

Beet greens, lima beans, bake potato and yams are rich in potassium. Potassium is an essential mineral that is needed in the body for electrolyte and water balance, in addition to the daily functioning of cells. Certain types of cooking, such as boiling, can destroy the potassium in some foods so it is often better to…