Broccoli is a super healthy vegetable packed with many health-promoting vitamin minerals and bioactive compounds. Unlike many other vegetables, broccoli is also a good source of protein that makes this vegetable super healthy. In fact, 2.5 cups equivalent of broccoli can provide as much protein as 1 oz meat. Try this simple healthy, and delicious broccoli recipe with fresh garlic cloves. You can pair this up as a healthy side dish to any meal.
Wash broccoli heads thoroughly and drain well in a colander. Turn the oven on to 400-degree Fahrenheit. Cut broccoli heads into small pieces. Put them in the baking pan. Add olive oil, sea salt, and black pepper. Mix well with a spatula—roast for about 10 minutes. Stir well, then roast for another 5 minutes. Take out and enjoy as a healthy, delicious side dish to any meal. And eat with intention, responsibility, and confidence!
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NutriPledge Food Rating and Therapeutic Health Benefits:
This recipe is a Green Dot-rated recipe in our food rating system (Food Coach) due to the following healthy qualities which are known to promote positive health and wellbeing if consumed as a part of a healthy diet.
- Low in calories per serving
- A healthy balance of fat, carbohydrates, protein, and dietary fiber
- Contain zero trans fats and low in sodium
- Excellent source of Vitamin C (241% DV) and vitamin K (206% DV)
- Good source of manganese (23%) and many other health-promoting compounds
- No added sugars
- No artificial flavor or color
This delicious broccoli recipe is a healthy balance of carbohydrates, fat, protein, and dietary fiber. One serving provides about 2.5 cups of My Plate equivalent, meeting 100% daily vegetable intake needs. One serving of this dish provides about 241% daily value (DV) vitamin C, 206% DV of vitamin K. Vitamin C is an essential nutrient needed for the immune system. Broccoli also has high levels of glucoraphanin, a compound that is converted into a potent antioxidant called sulforaphane during digestion. Broccoli is an excellent source of manganese (23% DV). Manganese, along with dietary fiber, will contribute to many healthy body functions like cholesterol, carbohydrate, and glucose metabolism, promoting diabetes, weight management, and heart health. Manganese also plays an essential role in bone formation and promotes healthy bones. In addition, garlic contains compounds with potent medicinal properties. Garlic supplements are taken to reduce LDL blood cholesterol.
Dietitian Nutritionist Recommendation:
Including this nutritious and delicious dish in your diet can improve your overall health and wellness in many ways, such as reducing inflammation, improving blood sugar control, boosting immunity, and promoting heart and bone health if consumed as an overall health part diet and lifestyle.
Caution: Members of the cabbage family contain goitrogen that can interfere with the functioning of the thyroid gland. Cooking helps to inactivate the goitrogenic compounds. Broccoli is also high in vitamin K that inhibits blood-thining medication like warfarin. So, if you have thyroid disease or on blood thinners, avoid eating a large amount of broccoli. Broccoli in moderation can go a long way toward your health and wellness!
Disclaimer: Please note that this page is not medical advice. This can only be used as general guidance to a healthy and balanced diet for your health and wellness. This food does not ensure an adequate or inadequate and safe level of intake for a single person. Please consult your health care provider and check out our Medical Nutrition Therapy services for the diet plan that is right for you!
*Curious about how healthy is your food? Check it our at our Food Coach!