Italian immigrants first introduced broccoli to the United States in the 1800s. It did not become widely known until the 1920s.
Broccoli NUTRITION Broccoli is a good source of several nutrients, such as: Vitamin K aids in blood clotting and builds strong bones. Vitamin B6. This vitamin is essential to protein, fat, and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. Chromium is a mineral that can improve your blood sugar levels and your metabolism.
WAYS TO E AT A N D C OOK W I T H B RO C C O L I Unleash more flavor from broccoli by trying these recipes. Roasted Lemony Broccoli: In a large bowl, mix together ¼ cup extra virgin olive oil; 4 finely chopped garlic cloves (or ½ teaspoon garlic powder), and 1 large pinch of dried red pepper flakes (or a couple sprinkles of hot sauce). Chop 2 heads of broccoli chopped into small florets. Add to the broccoli to the oil mixture and coat. Arrange the broccoli on the sheet pan. Sprinkle with ½ teaspoon salt. Roast the broccoli for 10 to 12 minutes. Remove the pan from the oven, flip the broccoli, and sprinkle with 3 tablespoons sliced nuts. Place in the oven for another 8 to 10 minutes, or until the broccoli is evenly browned, and the nuts are toasted and golden. Plate broccoli, toss it with 2 teaspoons lemon juice and top with 2-3 tablespoons parmesan cheese (refrigerated or shelf stable). Serve hot or at room temperature.
Nutrition Facts Serving size Amount per serving
Calories
1 cup, florets
19.9
Total Fat 0.2g
0%
Saturated Fat 0g
0%
Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g
0%
Sodium 19.2mg
1%
Potassium 231mg
7%
Total Carbohydrate 3.7g
1%
Dietary Fiber 0g
0%
Sugar 0g Protein 2.1g
4%
Vitamin A
43%
Vitamin C
110%
Calcium
3%
Iron
3%
Vitamin D
0%
Vitamin B6
6%
Magnesium
4%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.
Everyone’s Favorite Broccoli Salad: Cut broccoli into 4 cups of bite-sized pieces. Mix with 1 cup bacon bits, 1 cup dried cranberries or raisins, 1 cup chopped nuts, 1/2 cup shredded cheese (parmesan or cheddar work well), and 1/4 cup onion that’s chopped finely. In a small bowl, mix dressing ingredients: 3/4 cup plain Greek yogurt, 1/4 cup and 2 tablespoon milk, 1 1/2 tablespoon vinegar, 1 1/2 tablespoon sugar, and salt and pepper to taste. Toss all ingredients to combine. Refrigerate until you’re ready to serve.
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Fruit & Vegetables: Facts, Nutrition and Recipes
