What Are the Best Ways to Eat Broccoli?
You can eat it raw, but if you plan to cook broccoli, it is best to steam it lightly. Broccoli doesn’t taste good when overcooked. (Keep reading to find out some other tasty ways to enjoy this cruciferous vegetable.)
Health Benefits of Cauliflower
Now let’s take a look at cauliflower. Although broccoli contains more nutrients, there are still plenty of reasons to pile cauliflower on your plate. Here are some of its health benefits.
Contains Anti-Cancer Compounds
Similar to broccoli, cauliflower contains glucosinolates and thiocyanates, such as sulforaphane, which can help liver enzymes eliminate carcinogens.
In a review published in the journal Advances in Experimental Medicine and Biology in 1999, researchers observed six cohort studies and 74 case-control studies regarding the anti-cancer effects of Brassica vegetables, including Brussels sprouts, broccoli, kale, and cauliflower. In 64% of the case-control studies, there was an association between Brassica vegetable consumption and a lower cancer risk.
Heart Health
The cruciferous vegetable is also excellent for heart health. Cauliflower is a good source of folate and vitamin B6; these B vitamins are necessary for homocysteine metabolism, which can prevent issues associated with cardiovascular disease, such as arterial wall damage and high blood levels. Cauliflower also contains the omega-3 essential fatty acid, alpha-linolenic acid, which can reduce biomarkers for cardiovascular disease.
Cauliflower also contains the heart-healthy nutrients vitamin B3, vitamin C, magnesium, and potassium. The sulforaphane in cauliflower may also help reverse blood vessel damage. Finally, cauliflower also contains allicin, which is associated with the reduction of heart disease and stroke.
Digestion
Cauliflower is important for digestion. The vegetable contains 2.28 g of fiber, which helps with digestive support. The sulforaphane in cauliflower also helps protect the stomach lining and prevents H. pylori overgrowth.
The glucosinolates and thiocyanates also display anti-inflammatory properties, which can reduce inflammation in health conditions likes ulcerative colitis, irritable bowel syndrome (IBS), inflammatory bowel disease, Crohn’s disease, rheumatoid arthritis, type 2 diabetes, insulin resistance, metabolic syndrome, and obesity.
The vitamin K and omega-3 fatty acids in cauliflower help prevent chronic inflammatory conditions. The vegetable’s glucosinolates (gluconasturtiian, glucoraphanin, and glucobrassicin) also help activate and regulate enzyme activity during the liver detoxification process.
What Is the Best Way to Eat Cauliflower?
Lightly steaming cauliflower is always a good idea. Mashing cooked cauliflower can also turn it into a healthy alternative to mashed potatoes. It is an easy recipe, and only requires a large head of cauliflower, five garlic cloves, a third cup of chives and basil, and grey Celtic sea salt.
To make some nutritious cauliflower mash, first steam the cauliflower and garlic for about 15 minutes, or until tender. Next, combine the steamed cauliflower and garlic, sea salt, and fresh herbs in a high-powered blender or food processor until a mashed potato consistency forms. And that’s it: in two steps, you have a delicious side dish to any healthy meal.
Is Broccoli Better Than Cauliflower?
And the winner is…
The statistics don’t lie: broccoli is more nutritious than cauliflower. Broccoli outperforms cauliflower in every major nutritional category, especially for protein, fiber, calcium, iron, magnesium, and vitamins A, C, and K.
Where does cauliflower have the advantage? Cauliflower contains fewer calories.
Overall, you can’t go wrong with either cruciferous vegetable. After all, they are both loaded with nutrients, even if one is a seeming superfood and the other is just a healthy food choice.
Is There Any Downside to Their Health Benefits?
Both vegetables pose a common side effect: gas or bowel irritation. Like most vegetables, however, the health benefits of broccoli and cauliflower far outweigh the adverse effects.
One important note: broccoli is a higher source of vitamin K, which may interfere with blood-thinning drugs.
It is also important to remember that broccoli and cauliflower contain the lowest amounts of pesticide levels, according to the Environmental Working Group. This indicates that it is safer to buy conventional broccoli and cauliflower, though it is still wise to purchase organic whenever possible.
5 Best Ways to Eat Broccoli in Your Daily Diet
We know broccoli is more nutritious, but how can you make it more delicious? What are some healthy broccoli recipes that aren’t bland? How about the perfect broccoli soup or broccoli side dish recipes? Here are a few suggestions to help you incorporate broccoli into your daily diet.
1. Chopped Broccoli Salad
Mince a cup of broccoli and a medium carrot with a knife or food processor and place the minced mixture in a large salad bowl.
Add a half of a diced avocado, some diced tomatoes, and 12 chopped kalamata olives. Add olive oil and lemon for a dressing. Mix and enjoy!
2. Cream of Broccoli Soup
In a large pot, heat two tablespoons of organic ghee or organic butter. Add a cup of chopped onion. When browned, add a half-cup of chopped celery and some pepper, and cook for about five minutes. Add two diced medium potatoes, four cups of water, and salt, then bring to a boil. Return heat to medium, cover, and cook until potatoes are tender.
Add broccoli, and cook for another five minutes. Place soup in a blender, add a half-cup of almond or coconut milk, and puree until smooth. Return soup to the pot, and add a quarter-cup of nutritional yeast and a quarter-teaspoon of nutmeg. Bring to a simmer, then serve.
3. Tamari Broccoli with Sunflower Seeds
Over medium-heat, melt coconut oil in a saucepan, then add broccoli for about seven minutes.
Next, drizzle with wheat-free tamari sauce and continue to cook for another minute.
Remove from heat and add sunflower seeds.
4. Vegan Macaroni and Cheese with Broccoli
This is a two-part recipe for a delicious vegan macaroni and cheese with broccoli main course dish.
In a large pot, boil water on high heat, then stir in rice and quinoa macaroni pasta. Decrease heat to medium-low and cook for about 12 minutes, or until al dente. Next, add an inch of water in a medium pot, add the broccoli, and bring to a boil over high heat. Reduce heat and cover; cook for about five minutes. Combine drained macaroni and broccoli in the large pot.
For “cheese” sauce, soak one-and-a-half cups of cashews in water for four hours. Transfer to a blender, and add two cups of water, three tablespoons of nutritional yeast, two tablespoons of fresh lemon juice, one tablespoon of chopped onion, one chopped garlic clove, and three-quarters of grey Celtic sea salt, then process in a high-powered blender until smooth.
Add the “cheesy” sauce into the pot with the broccoli and pasta, and cook over medium heat for about five minutes. Serve hot.
5. Oven-Roasted Broccoli Recipe
Preheat your oven to 400 degrees Fahrenheit. In a large bowl, mix one bunch of broccoli florets with extra virgin olive oil and Celtic grey sea salt.
Next, spread the broccoli out on a baking sheet, lined with parchment paper. Bake in the oven until slightly browned for about 15 minutes.
Remove from the oven, and serve hot.
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What about vitamin K? Broccoli also outperforms cauliflower in this category. Broccoli contains 155.2 mcg (micrograms) of vitamin K compared to 11.2 mcg in cauliflower. The green cruciferous veggie also contains greater amounts of vitamin E and the B vitamins folate (B9), pyridoxine (B6), pantothenic acid (B5), niacin (B3), and riboflavin (B2).
