All About Broccoli: Nature’s Perfect Food

You probably didn’t see what was so great about broccoli as a child, but the truth is that this vegetable is one of nature’s superfoods! From its stalk to its flowering head, broccoli is packed with nutrients and vitamins needed for your overall health and wellbeing - and it goes great in a wide variety of dishes. This vegetable has been around for centuries, and it has always been used and viewed as the perfect go-to food.

It’s healthy, can be eaten in a number of different ways, comes with lots of health benefits, is easy to cook, and offers the body a single boost of minerals in every serving. Here's some interesting information about broccoli for the cook and health enthusiast alike.

Understanding Broccoli from Top to Bottom

Many people aren’t aware just how much there is to know about broccoli. Yes, it’s a vegetable, and yes, it’s incredibly good for you—but that’s not all. This anatomical breakdown of broccoli should teach you everything you need to know about this vegetable and more. So, let’s begin with the basics.

What Exactly is Broccoli?

An edible green plant belonging to the cabbage family, broccoli is a vegetable that originated in Italy as many as 2,000 years ago. While, its flowering head is usually used as a vegetable in a variety of meals, the entire vegetable can be eaten and contains a host of nutritional values.

Arranged like a small tree, broccoli closely resembles cauliflower, which is another vegetable of the same species. Due to its rich green color, broccoli is high in antioxidants and other essential vitamins.

Parts of the Broccoli Plant

A broccoli plant is made up of three main parts:

•    The root system
•    Leaves and stalk
•    The crowning head

When still in the ground, the root system of the broccoli plant needs nutrient-rich soil in order to grow and support the plant. Broccoli plants need to be watered often in order to keep the plant hydrated and well fed as it approaches maturity.

The leaves and stalk are lesser-known parts of the broccoli plant because gardeners and farmers often discard these pieces at harvest. However, they are actually edible and highly nutritious. Broccoli leaves can be long and thin or short and wide and grow along the stalk. They are often blue-green in color and thicken towards the head of the plant.

The crowning head is the part of the broccoli most familiar to people. Sometimes called the curd or the head, the top of the broccoli is most commonly eaten. This head is made of small, dense edible floral shoots. Usually, the head is harvested long before the shoots, or little florets open. Sometimes the heads are purple, but the green shoots are most commonly cultivated by gardeners. The best growth environment for the broccoli plant is in full sun, with plenty of water, and of course, the nutrient rich soil mentioned earlier.

What is Broccoli’s Nutritional Value?

Broccoli is a great food to eat when you are looking to get extra fiber and vitamin C into your diet. When grown in organic, nutrient-rich soil, broccoli contains various nutrients that hold anti-cancer properties and support a strong, healthy immune system.

A great source of natural energy, broccoli is low in carbs, and fat but high in protein.

Nutrients: It contains B vitamins, Thiamine, Niacin, Riboflavin and Folate as well as traces of calcium, iron, potassium, and phosphorous.

High Fiber: Broccoli is also high in fiber that supports heart health, helps lower bad cholesterol and supports healthy weight management because it is filling and very low in calories.

How is Broccoli Prepared?

Broccoli can be steamed, boiled, microwaved, stir-fried, or eaten raw. However, over cooking or boiling broccoli has been proven to reduce levels of anti-carcinogenic compounds present in the food. It is therefore best to eat it raw, or to steam it until it reaches a bright green color, but no longer.

How You Can Add More Broccoli to Your Diet

Adding broccoli to your daily diet can do wonders for your health. A side of broccoli at dinner, a broccoli salad for lunch, chopped broccoli along with eggs or in an omelet for breakfast, or even chopped and eaten raw as a healthy snack is great way to include this superfood in your diet.

All parts of broccoli can also be juiced, including the stems, leaves and heads, and it makes a great addition to green juice, along with kale, spinach, green apples, celery, cucumber, and lemon.

Be sure to check back later this week for some tasty broccoli recipes to try!

The History & Health Benefits of Fermented Foods

We've probably all heard of the great health benefits of "superfoods," but did you know that the simplest, most basic, and inexpensive foods can become super foods through a very simple process that you can easily do yourself, at home?

What is this magical process?

It's called fermentation.

Image Courtesy of Suat Eman at FreeDigitalPhotos.net.

Fermented foods have a rich history of tradition, and methods of fermentation have been passed down through generations. It’s safe to say that fermentation may have saved the human race during times of drastic climatic changes such as droughts and floods.

Every culture has its own history of fermentation and within these various cultures, traditional tastes and methods began to emerge, so we have the Greeks who perfected the fermentation of yogurt and different breads made with cultures such as sourdough.

We know that Egyptians produced sourdough cultures for making bread as early as 4000 B.C.E. and also fermented wine and cheeses. It may have been completely by accident that some fermentation methods were discovered, but these methods have certainly made an impact on the history of food preservation.

As early as 2,000 years ago, the Chinese were building the Great Wall of China and began to ferment cabbage as a way to feed the workers. During an invasion of Genghis Khan in Eastern Europe, he introduced the cabbage and it became a staple among peasants and sailors who took huge kegs on long voyages for its abundance of Vitamin C. Eventually, the fermented cabbage came to the Americas, where it was known as ‘sauerkraut’ from the German words, sauer (sour) and kraut (vegetable). Although sauerkraut wasn’t originated by the Germans, it is now considered a German dish.

Yogurt and cheese are examples of a successful attempt to preserve milk. In the early days, wandering nomads carried milk in special animal stomach canteens. Since animal stomachs have the enzyme, rennin, which coagulates (curdles) milk, the nomad would have curdled milk or cheese to eat.

History tells us that Sumarians and Egyptians had cheese as early as 4,000 B.C. and the Bible mentions that David, future king of Israel, ate cheese and presented it as a gift to the army of Israel.

Salt began to be used for preserving meats in the form of sausages and later, microorganisms helped to ferment meat and preserve them for later use. Fermenting meats was very important before freezing and refrigeration brought a way to keep meats without the fermenting process.

Photo courtesy of  xedos4 at FreeDigitalPhotos.net.

And of course, beverages such as wine and beer have been made and consumed by humans for thousands of years - often as an alternative to tainted water that was unsafe to drink.

The history of fermentation the world over is an interesting journey. Every culture has its own fabulous recipes and methods for creating amazing dishes. Not only are these fermented foods an ancient method of preservation that stands the test of time, they are also have lots of health benefits for humans. For one thing, they contain enzymes that help digest your food, and prevent a number of digestive issues.

Fermentation also makes the foods themselves easier to digest, which puts less stress on the body, and may help prevent the development of allergies and other food sensitivities. For example, many people are lactose-intolerant, but may consume fermented forms of dairy such as yogurt or kefir. Some research has shown that regular consumption of fermented foods may actually decrease the incidence of lactose intolerance.

In the modern world, the decline of consumption of fermented foods is sometimes thought to be the cause of the increase in many modern digestive ailments and diseases. Humans have been consuming fermented foods for thousands of years - long before the advent of modern processing methods, which in some cases may make foods more difficult to digest, and less nutritious - the opposite of what fermentation does to food.

Adding fermented foods back to your diet is an easy way to gain the health benefits of super foods, without spending an arm and a leg on exotic fruit extracts and other such substances.

The Omega 3 Factor – A Super Food Within Your Food

No discussion of the world’s healthiest foods would be complete without talking about Omega 3 fatty acids. Nor would any diet be complete without Omega 3 fatty acids.  These specific types of molecules play a vital role in our health and development throughout our entire life. Let’s take a closer look at these odd sounding nutrients to find out why they are so important.

Wellness Starts at the Top

First, let's try to understand a bit of brain science. The brain is made up of about sixty percent fat (which is why good quality fats are so important to your diet!). This fat is found mainly within the membranes that surround the brain's nerve cells. The composition and chemistry of these membranes has a direct effect on chemical reactions in the brain. These chemical reactions are the brain's signals. The influence that more Omega 3 in the fat has on these signals has been studied extensively. It is believed that Omega 3 fatty acids promote better and faster transfer of signals in the brain. Okay. I guess that means Omega 3 fatty acids are good for you.  Let's see how.

Walnuts - high in Omega 3s. (Photo credit: Wikipedia)

When your brain signals are working well, your whole body benefits. Besides brain health itself, other health benefits related to Omega 3s include inhibiting cancer cell growth, reducing inflammation throughout the body, prohibiting excess clotting in the blood, and reducing the risk of obesity by stimulating a hormone called leptin, which helps regulate metabolism and body weight.

While there is some speculation about the true power of Omega 3s in treating or improving things like mental disorders, heart disease, and cancer, many researchers still claim there are significant benefits to consuming foods that contain these vital fats.

Looking for Omega 3s

If you live in Alaska, Taiwan, or Japan you may already be eating enough foods rich in Omega 3 fatty acids. The reason is that these populations routinely consume fish that is fatty, in a good way. Diets that contain fatty fish have been proven to show better results with respect to less inflammatory ailments and less obesity-related diseases, such as diabetes and heart disease.

omega 3 fatty acids (Photo credit: malloreigh)

But, if you don't live in one of those areas, you can still find plenty of the Omega 3s you need.  These fatty acids are most prevalent in seafoods, with salmon, tuna, scallops, sardines, and trout being particularly rich. Other sources of Omega 3s are algae, krill, shrimp, and tofu, as well as certain nuts and seeds, like walnuts and flaxseeds.

Other vegetables and spices like cloves, mustard seeds, cauliflower, collard greens, and cabbage are good sources for Omega 3s. Even certain berries, like strawberries and raspberries, provide at least some of the same healthy benefits.

Generally speaking, eating a healthy diet rich in green leafy vegetables, lean meats, seafood, as well as nuts and berries, contributes to better health. This general guide just happens to include many foods that are naturally rich in Omega 3 fatty acids. That could be one of the simplest ways to supplement your good health, and it's all right on your dinner plate!

Be sure to check back later this week for some tasty recipes full of Omega 3s...

Pumpkins - More Than A Jack-O-Lantern: A Superfood!

This time of year, pumpkins are everywhere: lining the side walks, piled beside roadside stands, and grinning down from porches. But pumpkins are more than just a decoration - they're actually a superfood! Thinking of pumpkin as a nutritious super food can be a bit puzzling.  After all, isn't the first image that comes to mind sweet and smooth and covered in whipped cream?  But, according to nutritionists, we should be thinking of pumpkin more often than during the annual Charlie Brown cartoon or as a delicious way to top off a scrumptious Thanksgiving dinner.

Pumpkin is a vegetable, regardless of those images. In fact, pumpkin is a nutrient-rich super food that has a great number of health benefits. Let's take a look at why pumpkin should get its just desserts... beyond desserts.

Pumpkins, photographed in Canada. (Photo credit: Wikipedia)

A Well-Rounded Vegetable

The list of nutrients in pumpkins is almost endless. Starting with the basic vitamins and minerals we all know, pumpkin has a healthy amount of vitamins C and E, and is a rich source of  potassium and magnesium. Pumpkin is also right up there with other super foods in the dietary fiber category.

Pumpkin also contains two lesser known elements called carotenoids, which are alpha-carotene and beta-carotene. These carotenoids are fat-soluble compounds that are specifically linked to decreasing the risk of a number of cancers, as well as lowering the risk for heart disease, cataracts, and macular degeneration.

Beta carotene is an important antioxidant. Foods rich in beta carotene, like pumpkin, sweet potatoes, and carrots, have the potential to lower cholesterol and to slow the aging process of our vital organs. Antioxidant rich foods, like pumpkin, are key to fighting the free radicals which attack our healthy cells.

And, it’s not just the flesh, the insides, of the pumpkin that is healthy. The seeds from the pumpkin also earn super food status. These seeds, or pepitas, are also nutrient-rich and beneficial, containing high concentrations of phosphorous, zinc, copper, selenium, and other nutrients. The seeds also have essential Omega 3 fatty acids and even the amino acid typtophan, known for its anti-depressant benefits. So, as you see, the pumpkin has a lot more to offer than you might think.

Thinking Outside the Pie Pan

Of course, pumpkin is associated first with pie. Beyond pie, many folks know about making pumpkin muffins or cake. These are great and delicious, but trying to branch out into more savory pumpkin dishes takes a little more imagination.

A slice of homemade Thanksgiving pumpkin pie. (Photo credit: Wikipedia)

But, first to clarify; no, pumpkin does not taste like pumpkin pie. That flavor comes from the spices used in the pie, like nutmeg, allspice, and cinnamon. Because pumpkin basically has very little flavor of its own, it will taste like whatever you want it to taste like.

Pumpkin is truly versatile enough to go into soup, chowder, stews, casseroles, and other main dishes (I have a Thai Pumpkin Coconut Soup recipe that I love).  You can puree pumpkin and add to soups as a thickener and to add great fiber and nutrition. Try roasting pumpkin and mashing like you would any squash. Flavor with herbs, salt, and pepper for added taste. You can steam it, boil it, or puree it to use in a variety of other recipes, like pumpkin pancakes for breakfast. The seeds, of course, can be roasted in a number of ways, then added to cereal, trail mix, or salads. 

For a real different twist, and a very pretty presentation, scoop out the flesh from several small pumpkins, chop up and add to your choice of meat, vegetables, rice or bread cubes, and seasonings. Then stuff the pumpkin shells with the mixture and bake to make an entrée that your guests won’t soon forget.

Pumpkin has definitely earned its place among the top super foods for a healthy diet. Colorful, nutritious, delicious, and oh so versatile – all the things a super food should be!

Still stumped for ideas for cooking pumpkin? Be sure to check back later this week for some tasty new recipes!

Video - The Real Truth About Eggs

This week instead of an additional recipe, I thought it was important to continue debunking the health myths surrounding eggs - eggs could almost be called a superfood, they are so filled with nutrients and beneficial vitamins - and at less than 100 calories, they make a great snack or breakfast, and can help reduce hunger and snacking on unhealthy foods. (See Monday's post for more on the health benefits of eggs.)

This short newscast discusses why eggs can be a lot better for you than you might think!

Egg-Citing Health News
Chris Wragge speaks with Dietitian Cynthia Sass about why eggs are healthier than ever.