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Guide: The Healthiest Foods of All Time (with Recipes) – Broccoli

Category: Healthy Food
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Broccoli

broccoli

 

Why it’s good for you: Broccoli is a member of the cabbage family of vegetables, often referred to as cruciferous, which is associated with anticancer benefits as well as reduced inflammation and higher immunity. Broccoli is also high in fiber, and a high-fiber diet can help keep blood pressure down and reduce heart-disease risk.

How to eat it: Steam it or add it to your stir-fries, salads or omelets.

Serving size: 1 cup chopped




Calories: 31

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Recipe: Spicy Roasted Broccoli
Yield: 8 servings

Ingredients
1 ¼ lb. broccoli, large stems trimmed and cut into 2-in. pieces (about 8 cups)
4 tablespoons olive oil, divided
½ teaspoon salt-free seasoning blend
¼ teaspoon freshly ground black pepper
4 cloves garlic, peeled and minced
¼ teaspoon crushed red-pepper flakes

Preheat oven to 450°F. In a large bowl, toss together the broccoli and 2 tablespoons olive oil. Sprinkle with salt and pepper. Transfer to a rimmed baking sheet and bake for 15 minutes. Meanwhile, mix together 2 tablespoons olive oil, garlic and red-pepper flakes. After the broccoli has cooked 15 minutes, drizzle the garlicky oil over the broccoli and shake the baking sheet to coat the broccoli. Return to the oven and continue baking about 8 to 10 more minutes, until the broccoli starts to brown. Serve hot.

Nutrition per serving (1 cup):
Calories: 86
Fat: 7 g (EPA 0 g, DHA 0 g, ALA 0 g)
Sodium: 24 mg
Carbohydrates: 5 g
Dietary fiber: 2 g
Sugars: 1 g
Protein: 2 g

Recipe excerpted from the upcoming Blood Pressure Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, May 2013). To learn more about this book, visit DrJanet.com

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