Broccoli is a green brassica vegetable. The florets are the most commonly eaten portion, but the stalk, with its woody peel removed, is edible.
Broccoli is on average 7% carbohydrate, 3% fiber, less than 1% fat, and 3% protein. Broccoli is a source of vitamins C and K, B vitamins, manganese, and small amounts of other vitamins and minerals. Broccoli is rich in carotenoids, glucosinolates, particularly sulphoraphane. Broccoli consumption has been associated with a decreased breast cancer risk, and brassica consumption is associated with decreased cancer risk. See: Glucosinolates, Isothiocyanates.
Cooked broccoli’s nutrient availability is greater than raw broccoli’s. Stir-frying and boiling lead to the greatest losses of broccoli’s nutrients, including glucosinolate content. Steaming, particularly for a brief period of time, minimizes loss. Furthermore, the longer the time since harvest, the greater the loss of glucosinolates.
Raw as is, frozen, soups, sauces, prepared dishes, vegetable juices