5 Health Benefits of Broccoli + 3 Killer Broccoli Bread Recipes
Broccoli… What’s the Deal?
When it comes to eating clean and simple, there are certain foods that are nutritional powerhouses. This is certainly the case with broccoli. We all know the age-old idea that “no one likes the taste of broccoli.” However, that couldn’t be further from the truth. Broccoli is delicious when properly prepared. Not only that, but it is also packed with vitamins, antioxidants, minerals, bioactive compounds and even offers protection against certain forms of cancer. For these reasons and many more, broccoli is a superstar.
Let’s be honest, most people try to eat healthily, but the simple fact is that potato chips are usually more appealing than a plate of steamed broccoli. However, it does not need to be so black and white. You can create mouth-watering, delicious, and satisfying dishes using broccoli. Let’s take a look at the 5 major health benefits of this common green vegetable, plus 3 broccoli bread recipes that will blow you out of the water. You’ll forget just how much nutrition you’re eating because it tastes so good!
5 Incredible Health Benefits of Broccoli
Number 1: Chuck-Full of Vitamins and Minerals
Broccoli naturally contains an array of vitamins and minerals such as Vitamin C, Folate, Vitamin K1, iron, Manganese, and more. To be specific, each of these vitamins and minerals has a major impact on our bodily functions. For example, Vitamin C is an antioxidant that is essential to immune function and the health of your skin. In fact, the levels of Vitamin C in broccoli are so high that you only need one serving to meet 70% of your DV. Another example would be Folate. Folate, also known as B9, is necessary for normal tissue growth and cell function. It is especially important for pregnant women.
Number 2: Lower Cholesterol
The lowering of cholesterol levels is attributed to a few factors. Broccoli has compounds that bind to bile acid and therefore allow for increased excretion and prevent them from being recycled in the body. This is an important function that results in a new synthesis of bile acids. This process is associated with a decreased risk of cancer and heart disease.
Number 3: Eye and Vision Health
When you think of eye health, the first vegetable that comes to mind is most likely carrots. However, this is only due to the carotenoids present in the vegetable. The same beneficial carotenoids are also found in broccoli. Eyesight typically declines with age. Eating the right foods can protect you from this decline and keep your vision strong. The two most powerful carotenoids are lutein and zeaxanthin. Furthermore, broccoli does contain beta carotene as well. Beta carotene is converted to Vitamin A in the body and can help reduce the risk of vision decline in individuals with low Vitamin A intake.
Number 4: Preventing Different Forms of Cancer
As touched upon briefly, broccoli has the ability to prevent certain forms of cancer. The compounds in broccoli protect against cancer and keep your body functioning at its peak. This is also true of other cruciferous vegetables such as cauliflower. The types of cancer broccoli can prevent include breast, prostate, pancreatic and colorectal. In fact, even with broccoli supplements on the market, eating whole, fresh broccoli will still yield better health results.
Number 5: Healthy Digestion and Constipation Relief
Broccoli has tons of fiber and antioxidants. Both of which contribute to healthy digestion. It is essential for bowel function to be optimal. Fiber-rich foods like broccoli also improve your gut health. This is important for those who regularly suffer from constipation due to a low fiber intake. Including broccoli in your diet will not only enhance your digestion but also provide constipation relief.
3 Mouth-Watering Broccoli Bread Recipes
Now that you know all the benefits of broccoli and how including this powerful green vegetable in your diet can transform your health and vitality, let’s explore incredible recipes. The fact of the matter is no one wants to eat boring food. Finding ways to “spice up” your simple vegetable meals can help you consume more of them at a time. This is why these 3 mouth-watering broccoli recipes are sure to kickstart your health journey.
Number 1: “Easy” Broccoli Bread
The ingredients you will need are a 10-ounce package of broccoli, a small onion, 4 eggs, and a muffin mix. Make sure your 10 ounce package of broccoli is thawed and drained. From there you can combine all ingredients into a bowl and pour the batter over a 9×13-inch baking dish. Bake the mixture at 375F for 25 to 30 minutes.
Number 2: Savory Broccoli Bread
This savory broccoli bread is sure to be a hit. The ingredients you will need are 3/4 pound of broccoli with the stems peeled, 2 tablespoons of olive oil, 2 large garlic cloves, 4 sun-dried tomatoes chopped, red pepper, olives, 1/2 pound frozen bread dough, 1/4 cup feta cheese, 1/4 grated parmesan, salt, and pepper. Preheat your oven to 350F. Next, cook the broccoli in boiling water for 3 minutes. Heat your olive oil in a large skillet. Add the garlic, tomatoes, olives, and red pepper to the pan and simmer for 30 seconds with medium heat. Roll each piece of dough into 12×9 inch rectangles. Take half the broccoli mixture and spread it across one end of the rectangle. Top this half with the other ingredients such as feta and parmesan. Next, roll the dough around the fillings and fold in the sides. Bake these rectangles for 40 minutes or until golden brown.
Number 3: Fluffy Broccoli Bread
This fluffy broccoli bread is the perfect treat any time of the year. The ingredients you will need are 1 cup egg substitute, 3/4 cup of fat-free cottage cheese, 1/4 cup fat-free sour cream, 3/4 tablespoon salt, 1 cup of finely chopped onions, 10-ounce pack of frozen broccoli thawed and drained, and corn muffin mix. Preheat the oven to 400F. Next, combine the first 5 ingredients and slowly stir in the broccoli, onions, and corn muffin mix. Pour mixture into a 13×9 baking pan. Bake for 27 minutes.