BROCCOLI

A green vegetable from the Brassica oleracea species, characterized by its edible flower heads and stalks.

Rich in vitamins C and K, it supports immune function and bone health. Broccoli also provides significant amounts of folate, potassium, and dietary fiber, promoting overall wellness and digestive health. Additionally, it contains powerful antioxidants, including sulforaphane, which may help protect against oxidative stress.

• Calories: 34 kcal per 100 grams, raw

• Macronutrients: Carbs 6.6 g (Sugars 1.7 g, Fiber 2.6 g), Protein 2.8 g, Fat 0.4 g (Saturated Fat 0.1 g)

• Vitamins: Vitamin C (89%), Vitamin K (77%), Folate (15%), Vitamin A (12%)

• Minerals: Potassium (8%), Calcium (4%), Iron (3%), Magnesium (5%)

• Antioxidants and Plant Compounds: Sulforaphane, glucoraphanin, indole-3-carbinol, lutein, and zeaxanthin

SIMPLE ROASTED BROCCOLI: [roasted] (olive oil, salt/pepper, garlic, lemon juice) - Toss broccoli with olive oil, salt, pepper, and garlic. Roast at 425°F for 20-25 mins, finish with lemon juice.

BROCCOLI STIR-FRY: Heat 2 tablespoons of coconut oil in a large skillet over medium-high heat. Add 2 minced garlic cloves and 1 tablespoon of grated ginger, sautéing for 1-2 minutes until fragrant. Add 4 cups of broccoli florets, 1 sliced red bell pepper, and 2 sliced carrots, and stir-fry for 5-7 minutes until the vegetables are tender-crisp. Season with 3 tablespoons of coconut aminos, salt, and pepper to taste. Sprinkle with 1 tablespoon of sesame seeds before serving.