BROCCOLI

SIDEKICKS

Brussels sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, Swiss chard.

HOW MUCH

1/2 TO 1 CUP DAILY

*too much can have adverse effects, eat in moderation

WHY WOULD ANYONE WANT TO EAT BROCCOLI?

Most powerful weapons in our dietary arsenal against cancer

One of the most nutrient dense foods known; it offers an incredibly high level of nutrition for a very low caloric cost.

One cup of broccoli (cooked) contains more than 100 percent of the adult male/female RDA for vitamin C

This chapter is AMAZING. If I could post all of the benefits of broccoli it would take forever. Just know that it's a cancer curer...seriously!! Also great for bones, cataracts, birth defects

HOW TO SHOP FOR BROCCOLI

Choose tight, deeply colored, and dense florets. Choose smaller head. Yellow florets means broccoli is aged...not good. Firm leaves, not wilted.

HOW TO COOK BROCCOLI

Never wash before storing in the fridge. It will keep in a crisper for 5 to 7 days

The leaves are rich in nutrients, keep them:)

Steam or microwave. Boiling can loose more than 50 percent of its Vitamin C

HOW TO GET BROCCOLI IN YOUR DIET

Puree it and add it to a spaghetti sauce, your kids will never know

I love to saute it and brown it in a fry pan and add it to egg whites for a fun mid day meal, add fresh tomatoes to top it off.

Great for stir fry's

Add it to a salad

Always a fun addition to any casserole or hotdish. Chop it up small so your kids can enjoy it.

Kids will enjoy it with a dip. Hummus is good or a low cal ranch dressing.

Raw vs cooked have different benefits so eat both if you can.

Adding cheese for some improve taste but again, moderation.

Since every child loves mac and cheese, mix it in or add it to the cheese sauce in puree form.