Broccoli has gone from unloved staple to essential health booster, and we want to know why…
What’s so good about it?
» Broccoli, like many other greens, has gone from back row to centre stage with a ‘superfood’ makeover, and for good reasons. The biggest pull is its antioxidant properties, which have the great effect of helping lower the risk of some cancers. Broccoli also boasts high levels of vitamin A, which is great for a healthy immune system and good vision.
» Broccoli is a good source of vitamin C too, which is essential for healing wounds and keeping cells healthy. The vitamin C will also help you absorb iron, which broccoli also has.
» Broccoli is known for its high levels of vitamin K, vital for blood clotting and strong bones. It can help in the prevention of cardiovascular disease, by playing a key role in reducing cholesterol.
» Rich in fibre, it’s brilliant for good digestion and its high levels of folate are crucial for preventing birth defects in unborn babies.
Get the most from your greens
» We know broccoli and the key players among the leafy greens are brilliant for our health but to feel the benefits you need to prepare right and eat them right.
» The fresher, the better – vitamin and mineral levels in fruit and vegetables start to decline as soon as they are picked, so don’t overbuy and eat straight away.
» How much is enough? Just 2 spears of broccoli counts as a portion, and are enough to feel the benefits.
» It’s all in the preparation. In the same way the good heath properties decline after harvesting, they decline with overcooking. Ideally steam your veg, or if you boil, try using the cooking water in gravy or soup. Cook until tender – it should never be soggy.
Spicy turkey & peanut stir-fry
Prep time 10 mins
Cooking time 10 mins
381 calories 17g fat (3g sat) 36g carbs
YOU WILL NEED
» 1tbsp ground nut oil
» 1 clove of garlic, crushed
» 1 red chilli, chopped
» 2tbsp fish sauce
» 275g cabbage, shredded
» 200g Tenderstem broccoli, trimmed
» Bunch of spring onions, sliced
» 300g ready-to-wok fine thread noodles
» 2tbsp sesame oil
» 200g cooked turkey, cut into strips
» 50g peanuts, crushed
» Juice of 1 lime, plus wedges to serve
» 2tbsp soy sauce
WHAT TO DO
1 Heat the oil in a wok, then add the garlic and chilli for 1 min on a medium-high heat. Add the fish sauce, cabbage and broccoli and cook for 2-3 mins, until tender.
2 Add the spring onions, noodles, sesame oil and turkey, and toss everything together. Cook for 1 min before adding the nuts, lime juice and soy sauce. Serve with wedges of lime.
Broccoli & Stilton soup
Prep time 5 mins
Cooking time 30
346 calories 16g fat (9g sat) 25g carbs
YOU WILL NEED
» 1tbsp rapeseed oil
» 1 medium onion, peeled and finely chopped
» 2 sticks celery, finely chopped
» 75ml dry white wine
» 2 medium potatoes, peeled and diced
» 850ml chicken stock
» 1 large head of broccoli, florets and stalk finely chopped
» 125g Stilton cheese, crumbled
» 3tbsp half-fat crème fraiche
WHAT TO DO
1 In a large pan, heat the oil and gently fry the onion and celery over a low medium heat until softened. Add the white wine and simmer to reduce by half.
2 Add the potatoes to the pan with the stock and simmer for 15-20 mins then add the broccoli for a final 5 mins until tender.
3 Add two-thirds of the Stilton and the crème fraiche, then whizz in a blender until smooth. Return to the pan to warm through then divide between bowls and top each with the remaining crumbled Stilton.