Broccoli: The Green Superstar You Should Be Eating More Of
Broccoli is truly worthy of its "superfood" reputation. It packs an impressive nutritional punch: rich in vitamins C, K, and A, as well as fiber, calcium, potassium, and iron—an arsenal of nutrients that support everything from immune health to bone strength and cardiovascular well-being.
Beyond these essential nutrients, broccoli houses powerful antioxidants and bioactive compounds like sulforaphane, indole-3-carbinol, and glucosinolates—known for their potential to reduce cancer risk, particularly colorectal cancer. In fact, a large review suggests that just 40–60 g of cruciferous vegetables like broccoli daily may lower colon cancer risk by up to 26%.
Dietitians and doctors also highlight broccoli’s benefits for gut health, blood sugar control, inflammation reduction, eye health, immune support, and even cognitive and skin health. Simply put: it’s nutrient-dense, versatile, and like many health professionals say, “eat the rainbow”—and broccoli deserves a big green spot at the center of your plate.
Creative & Easy Ways to Cook More Broccoli
Want to make broccoli a weekly staple? Here are some inspired yet simple dishes that go beyond your standard side:
1. Cheesy Skillet Broccoli “Crust”
Broccoli florets are pan-cooked until lightly browned, then topped with shredded cheddar. As it melts, the cheese crispy bits add an irresistible texture contrast—tender, cheesy, and almost addictive in its simplicity.
2. Charred Corn, Halloumi & Broccoli Salad
Bright and vibrant, this chopped salad blends charred corn, Tenderstem broccoli, black beans, and golden halloumi. Tossed in a lime-spring onion dressing, it’s as flavorful as it is colorful—ready in just 30 minutes and packed with texture and freshness.
3. One-Skillet Garlicky Salmon & Broccoli
Do you want supper in less than 20 minutes? Add the omega-rich salmon and garlic to olive oil and sauté the broccoli and red bell peppers. This Mediterranean-style dish is heart-healthy, anti-inflammatory, and filling.
4. Simple Sautéed Broccoli with Lemon & Garlic
Do you need a fast side? After 3–4 minutes of sautéing the broccoli florets with garlic, they are steamed with a little water until they are soft. Finally, they are topped with lemon juice, salt, and optional red pepper flakes for a little kick. It's lively, colorful, and new—or, better yet, your new favorite.
5. One-Pot Broccoli Meals
Weeknight dinners don’t have to be fussy. Think cheesy broccoli bake, teriyaki beef stir-fry with broccoli, or even a comforting broccoli lasagna—all prepared in one dish for minimal cleanup.
6. Broccoli That Kids—and Adults—Love
Struggling to get kids to eat broccoli? Options like broccoli with cheese sauce, broccoli pizza rolls or tots, pizza pockets, creamy soups, or broccoli pesto pasta can make eating greens fun and delicious—even for the pickiest eaters.
7. Balsamic-Parmesan Roasted Broccoli & More
Turn broccoli into something elegant with recipes like balsamic & Parmesan roasted broccoli, crispy smashed broccoli, or creamy soups. These dishes elevate the flavor while maintaining nutritional goodness.
