Nutritional Benefits of Broccoli

Health Benefits and Nutritional Facts of BROCCOLI Nutrients Minerals Vitamins Energy - 1.5% Calcium - 5% Vitamins C - 149% Dietary fiber - 7% Protein - 5% Iron - 9% Vitamin A - 21% Magnesium - 5% Vitamin E - 15% Total fat - 1% Manganese - 9% Vitamin K - 85% Cholesterol - o% Selenium - 5% Folates - 16% Copper - 5.5% Powerful Young and improved immune skin system Strong blood Tough and healthy bones vessels 2 Simple Broccoli Recipes PUREED BROCCOLI SOUP BROCCOLI-CHEESE CHOWDER Ingredients: Ingredients 1 tablespoon butter 1 tablespoon extra-virgin olive oil 1 tablespoon extra-virgin olive oil 1 large onion, chopped 1 medium chopped 1 large carrot, diced 1 stalk celery, chopped 2 stalks celery, diced 2 cloves garlic, chopped 1 large potato. peeled and diced 1 teaspoon chopped fresh thyme or parsley 2 cloves garlic, minced 8 cups chopped broccoli (stems and florets) 1 tablespoon all-purpose flour 2 cups water 1/2 teaspoon dry mustard 4 cups reduced-sodium chicken broth, "no-chicken" broth (see Note) or vegetable broth 1/8 teaspoon cayenne pepper 2 14-ounce cans vegetable broth, or reduced-sodi- um chicken broth 1/2 cup half-and-half (optional) 1/2 teaspoon salt 8 ounces broccoli crowns, (see Ingredient Note). cut into 1-inch pieces, stems and florets separated Freshly ground pepper to taste 1 cup shredded reduced-fat Cheddar cheese Method: 1/2 cup reduced-fat sour cream 1/8 teaspoon salt Heat butter and oil in a Dutch oven over medium heat until the butter melts. Add onion and celery: cook, stirring occasionally, until softened, 4 to 6 min- utes. Add garlic and thyme (or parsley); cook, stirring. until fragrant, about 10 seconds. Method: Heat oil in a Dutch oven or large saucepan over Stir in broccoli. Add water and broth; bring to a lively simmer over high heat. Reduce heat to maintain a lively simmer and cook until very tender, about 8 minutes. medium-high heat. Add onion, carrot and celery: cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Puree the soup in batches in a blender until smooth. (Use caution when pureeing hot liquids.) Stir in half-and-half (if using), salt and pepper. Add broth and broccoli stems; bring to a boil Cover and reduce heat to medium. Simmer, stirring occa- sionally, for 10 minutes. Stir in florets; simmer, cov- ered, until the broccoli is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes. Season with salt. Bel Marra Health Healthy Choices For A Better Life