Broccoli and fresh-squeezed lemon juice are staples in the Methodology kitchen because they're delicious and offer many health benefits. Read about broccoli's health benefits, then learn how to perfectly steam broccoli and make it tasty.
PRIMARY MICRONUTRIENTS
Eat 1 cup (156 grams) of broccoli and get over 15% of your daily recommended
Health Benefits
According to The World's Healthiest Foods:
Broccoli can provide you with some special cholesterol-lowering benefits if you cook it by steaming. The fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw broccoli still has cholesterol-lowering ability—just not as much.
Broccoli has a strong, positive impact on our body's detoxification system, and researchers have recently identified one of the key reasons for this detox benefit. Glucoraphanin, gluconasturtiian, and glucobrassicin are 3 glucosinolate phytonutrients found in a special combination in broccoli. This dynamic trio is able to support all steps in body's detox process, including activation, neutralization, and elimination of unwanted contaminants. Isothiocyanates (ITCs) are the detox-regulating molecules made from broccoli's glucosinolates, and they help control the detox process at a genetic level.
Broccoli may help us solve our vitamin D deficiency epidemic. When large supplemental doses of vitamin D are needed to offset deficiency, ample supplies of vitamin K and vitamin A help keep our vitamin D metabolism in balance. Broccoli has an unusually strong combination of both vitamin A (in the form of beta-carotene) and vitamin K. For people faced with the need to rebuild vitamin D stores through vitamin D supplements, broccoli may be an ideal food to include in the diet.
Broccoli is a particularly rich source of a flavonoid called kaempferol. Recent research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. This kaempferol connection helps to explain the unique anti-inflammatory benefits of broccoli, and it should also open the door to future research on the benefits of broccoli for a hypoallergenic diet.
Ingredients
1 pound of broccoli
4 cloves of garlic, chopped
2 lemons
seasoning salt (we love Jane's Krazy Mixed Up Salt)
Instructions
Chop your broccoli into individual florets.
Fill a pot with 1-2 inches of water and place your steamer basket inside. Place your broccoli inside the steamer basket and turn the stove on high. Cover your pot.
While you're waiting for the water to boil, place the juice of two lemons into a bowl. Add chopped garlic and salt to taste. Set this bowl aside.
After your water starts boiling, let your broccoli steam for 4-5 minutes. You'll see it turn a bright green color. Watch your broccoli closely after the first 3 minutes of steaming to make sure you don't overcook it.
When your broccoli is soft but not mushy, remove it from the steamer basket and place it in a bowl. Pour your lemon juice marinade on top and mix the broccoli with the marinade thoroughly. Add additional salt to taste, if needed.
NUTRITION INFO
1 pound of broccoli contains
1.7 grams of fat
18.3 grams of carbohydrates
12.8 grams of protein
11.8 grams of fiber
A 100-gram serving of broccoli contains
0.4 grams of fat
4.0 grams of carbohydrates
2.8 grams of protein
2.6 grams of fiber