RECIPE: Perfect Roasted Broccoli

An iconic piece to a "clean diet" broccoli is superfood meal prep staple. Broccoli provides an abundance of complex carbs, it’s low in calories and contains a wealth of nutrients. There are a ton of different ways you can prepare broccoli, but roasted broccoli, could in fact be the best way. Crisp, tasty, and golden brown, roasted broccoli florets alongside your protein makes the perfect dinner addition.

What Is Broccoli

Broccoli is a cruciferous vegetable, similar to kale, cauliflower, Brussels sprots, bok choy, and cabbage. Broccoli is a rich source of vitamins, minerals, and antioxidants, which can help reduce free radical damage and oxidative stress.

Broccoli Health Benefits

Broccoli naturally contains a range of antioxidants. One being sulforaphane, a compound containing sulfur, which gives broccoli and vegetables their bitter taste. Broccoli and cruciferous vegetables also contain indole-3-carbinol. When indole-3-carbinol mixes with your stomach acid, it creates a chemical reaction that converts it to Diindolylmethane (DIM).

Diindolylmethane helps to metabolize ‘good estrogen’ in the body while subsequently decreasing ‘bad estrogen’. ’Good estrogen’ has the ability to protect the heart and brain with antioxidant activity, promote cell growth, and rid the body of damaged cells.

DIM also works to inhibit aromatase, the enzyme that converts testosterone into estrogen. DIM contributes to a better metabolism naturally through the promotion of hormonal homeostasis and supports more efficient fat metabolism, which helps testosterone circulate more freely throughout the body

RELATED ARTICLE Diindolylmethane Health Benefits

One cup of broccoli contains 3.5% of your daily recommended value of calcium, 50% of your daily vitamin C, and 75% of your Vitamin K. Studies suggest that calcium as well as Vitamin K can aid in healthy bones and improve bone health.

Another amazing benefit of eating broccoli are the anti-inflammatory properties. Sulforaphane, is known to possess anti-inflammatory and anti-cancer properties. Chronic inflammation can lead to weight gain and disease, therefore by adding cruciferous vegetables and anti-inflammatory foods to your diet you can therefore support your weight loss goals and take a proactive approach to your health.  

Broccoli Nutrition 

Broccoli is very nutrient dense, loaded with antioxidants, flavanols, and vitamins. Raw broccoli contains over 90% water, 3% protein, and 7% carbs. Low in calories, broccolis carbohydrates mainly consists of sugars and fiber.  See broccoli nutrition facts below per 1 cup. 

 

ROASTED BROCCOLI

Calories

31

Protein

2.5G

Carbohydrates

 6G

Fat

0.4G

Fiber

2.4G

5-10% DV

Calcium

35mg

Phosphorus

50.9mg

Vitamin C

40.5mg

140% DV

 

Vitamin A

7mcg

 

Vitamin K

80mcg

 

 

Potassium

230mg

 

 

 

 

 

How To Make Roasted Broccoli

If you want to make the perfect roasted broccoli to accompany your steak dinner, or favorite chicken preparation, then following the instructions below

  • Preheat the oven to 400 degrees and line a baking sheet with either parchment paper or foil
  • Break apart your broccoli into even florets and spread them across the baking sheet
  • Toss the broccoli with olive oil, garlic salt, and cracked pepper.
  • Bake for about 15-20 minutes and voilà perfect roasted broccoli

Roasted Broccoli: Takeaway

Broccoli provides sustenance to your diet, in the way of fiber, antioxidants, and powerful phytonutrients. With so many ways to prepare broccoli, roasted broccoli can take your broccoli from good to great. 


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