When it comes to nutrition, broccoli is a super food with many health benefits! Broccoli is inexpensive and readily available, but may not be at the top of your child’s list of favorite foods. Many kids are turned off by this nutritious green vegetable. Learn how to get your kids to eat broccoli with some kid-friendly recipes along with some healthy tips!
HEALTH BENEFITS OF BROCCOLI
- Broccoli is calcium rich. Calcium strengthens and promotes bone growth and health.
- Broccoli improves vitamin D deficiency. Broccoli contains vitamins A and K, which help metabolize vitamin D. Vitamin D promotes the body’s absorption of calcium.
- Broccoli is high in fiber. Research shows that when kids eat more fiber, they eat less fat and sugar and they’re more apt to be slender. Fiber-rich foods are low in calories and take a longer time to digest so kids stay full longer.
- Broccoli is rich in vitamin C. Vitamin C is an important vitamin and antioxidant that the body uses to keep you strong and healthy.
- Broccoli is high in protein but is also low in calories.
HOW TO BUY BROCCOLI
Pick the freshest broccoli you can, to lessen the chance that a cabbagey odor will develop during cooking. The stalks should be a deep, rich green all over, with tightly closed florets, firm stalks, and no yellow flowers or yellow spots.
HOW TO STORE BROCCOLI
Store broccoli unwashed in the fridge, wrapped in plastic. Try to use it within a day or two, though it keeps for up to a week.
PREPARING BROCCOLI
With broccoli overcooking kills its nutrients. Cook broccoli by steaming or sautéing lightly.
MORE BENEFITS OF BROCCOLI
Both cooked tomatoes and cruciferous vegetables, like broccoli, cauliflower, and cabbage, have been shown to help prevent cancer. Now, research suggests that eating tomatoes and broccoli together has even more potent health effects.
Beef and Broccoli Stir Fry
Ingredients:
3 tablespoons cornstarch
1/2 cup water
2 tablespoons water
1/2 teaspoon garlic powder
1 pound boneless round steak or any beef, cut into thin 3-inch strips
2 tablespoons vegetable oil
4 cups broccoli florets
1 small onion, cut into wedges
1/3 cup soy sauce
2 tablespoons brown sugar
1 teaspoon ground ginger
Directions:
In a bowl, combine 2 tablespoons cornstarch, 2 tablespoons water, and garlic powder until smooth. Add beef and toss. In a large skillet or wok over medium high heat, stir-fry beef in 1 tablespoon oil until fully cooked; remove and keep warm.
Stir-fry broccoli and onion in remaining oil for 4-5 minutes. Return beef to pan. Combine soy sauce, brown sugar, ginger and remaining cornstarch and water until smooth; add to the pan and cook and stir for 2 minutes.
Sautéed Broccoli, Tomatoes, and Bacon
Ingredients:
4 slices bacon, cut into 1-inch pieces
1 bunch broccoli, cut into florets (6 cups)
1 cup cherry tomatoes, halved
Kosher salt and black pepper
Directions:
In a large skillet, cook the bacon over medium heat, stirring often, until crisp, 6 to 8 minutes. Transfer to a plate. To the skillet, add the broccoli and tomatoes and cook, tossing often, until the broccoli is tender, 8 to 10 minutes. Season with salt and pepper to taste. Sprinkle with the bacon.
Rachelle
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