broccoli florets

It is no wonder why broccoli is a superfood. Florets provide nutrients that help your immune system, Clear the toxins of your bowl, and make a healthy digestive stomach. You not only serving a vegetable or a side dish, you actually providing your family a medicine packed with high food value.

What are Broccoli Florets? Broccoli floret is a large flowering head of broccoli, which is an edible green vegetable, related to cabbage family. It is a flower head usually green in color and looked like a tree branch.

Is it Just another Vegetable Item or More than that?

Broccoli is buffed with nutrition. It has calcium and minerals that produce stronger bones and sharper brain, though most of the people don’t like it due to its bitter taste. However, if you make broccoli florets in a proper manner, everyone will love it and eat them like a meatball. Broccoli is often boiled or steamed but it can be eaten raw, roasted, grilled and in many ways. This veg will put delight and nutrition on the table together.

Broccoli Producers around the World

Broccoli Producers around the World1History of broccoli is an age-old one. Broccoli floret was first invented at1500s in an ancient Italian civilization who lived in what is now Tuscany. Italians serve this vegetable as valuable food since the Roman Empire. Americans called it “Italian Asparagus”; however, it was not so popular in United Stated before 1920s.

Now all over the world, people put this veg on the top of their vegetable food course. To meet this humongous need of broccoli florets, biggest countries like China, India, USA and Italy cultivating broccoli alongside other vegetables in full horse. The ratio says

Country Tons (Million)
Mainland China 7.5
India 6.5
USA 3
Spain 2
Italy 2
France 2
Mexico 2
Poland 1
Pakistan 1
United Kingdom 1

Nutrition Facts of Broccoli Florets

Nutrition Facts of Broccoli FloretsAs a vegetable, broccoli floret is rich with minerals and calcium with other nutritious ingredients. Comparatively, broccoli contains more vitamins than any other vegetables of its range. Doctors and nutritionist often suggest parents to add broccoli florets into their food item. It helps children to develop their brain and olds to strengthen their bones. To get a better view of broccoli floret’s food value the nutrition data is given below

Nutritional value Per 100g

%DV

energy 34Kcal
carbs 6.64g
fat 0.37g
protein 2.82g
vitamin a 4 %
vitamin b1 6%
vitamin b2 10%
vitamin c 104%
vitamin e 5%
vitamin k 97%
calcium 5%
iron 6%
magnesium 6%
manganese 10%
phosphorus 9%
potassium 7%
sodium 2%
zinc 4%
water 89.3g

Maximizing Your Benefits from Eating Broccoli Florets

Maximizing Your Benefits from Eating Broccoli FloretsIf you like to eat healthy food which is full of vitamins and minerals, then broccoli florets are a ruling veg you can trust. Steaming, roasting, stir-frying, and microwaving tends to preserve the nutrients, so it is better to cook that way, however you can follow your own favorite recipe. Yet, we gathered five tasty and healthy recipes for you that include broccoli florets. The recipes are,

  • Broccoli Soup
  • Cheesy Green Garden Pizza
  • Broccoli Bacon Quiche (Crustless)
  • Chicken and Pasta Salad
  • Broccoli, Caramelized Onion, and Cheddar Cornbread

Broccoli Soup

Broccoli SoupEverybody like sipping in a good hot soup bowl, don’t you? People, who eat soup more often, tend to live more years than average. This soup recipe is load with vegies and crunches; you will love it so do your family.

  • Preparation Time: 40 minutes
  • Cooking Time: 45 minutes
  • Serving 8 Persons

Ingredients

water Cups 2
broccoli florets Cups 4
celery Cup 1
carrots Cup 1
onions Cup ½
butter Tablespoons 6
flour Tablespoons 6
stock Cup 3
milk Cup 2
parsley leaves Tablespoons 1
onion salt Tablespoons 1
garlic powder Tablespoons ½
salt Tablespoons ½

Note

You can use all the ingredients according to your habit of eating.

How to Cook

This dish is very simple to cook because all the ingredients that are needed for this recipe you can find it in your local store. Bring those into your kitchen and start cooking.

  • Boil the water in soup cattle or in a Dutch oven
  • Add broccoli florets, celery and carrots
  • After softening the veggies dry them and put in another tray
  • In the same pot, sauté onion with butter till it gets tender
  • Make a smooth flour paste and pour the broth and milk into the paste
  • Keep stirring for 2 to 3 minutes
  • Start boiling the mix and stir them for another 1 minute
  • Add the remaining veggies and keep that way for 30 to 40 minutes

Nutrition Facts

This broccoli soup is full of nutrition. One bowl can give the energy to sustain multiple hours without a sweat. (Serving Size 121g, 4.3oz)

Calories  fat Cholesterol Carbs Protein Vitamin A Vitamin C Calcium Iron
    58%  16%         9%     8%    12g       84%       60%     11%  5%

You can easily serve 8 people with these ingredients. Soups always taste better while it is hot, so Serve hot with some bread or wonton and enjoy.

Broccoli Bacon Quiche (Crustless)

Broccoli Bacon Quiche (Crust less)Broccoli, Swiss cheese and bacon are a great combination, because of its rich yet light texture. This dish contains meat and vegies in one dish, which is comfortable for those who don’t like vegetables that much. Bacon lovers also got the chance to discover new ways of getting bacon.

  • Preparation Time: 15 minutes
  • Cooking Time: 35 minutes
  • Serving: 6 persons

Ingredients

bacon slices 4
eggs large 4
light cream cup 1
Swiss cheese cup 1
broccoli florets cups 2
salt teaspoon 1/4
garlic powder teaspoon 1/8
lemon pepper teaspoon 1/8

How to Cook

Broccoli bacon is very easy to cook and serve. You can prepare the item swiftly and cook them with ease. It only takes fifteen to twenty minutes to prepare the dish and another thirty-five to forty minutes to cook it. The cooking process demonstrated in the below section

  • Ready your oven and heat it to 350f(180c)
  • Cook the bacon till it gets it crisp
  • Mix eggs with cream and cheese
  • Stir in broccoli, salt, garlic powder, and lemon pepper.
  • Crumble bacon into the veggies
  • Stir half of the bacon into the egg mixtures
  • Take a big pie plate and pour the mix
  • Bake the food in the above-described temperature for 35 to 40 minutes
  • After baking brings out the dish from the oven and inserts a knife into the broccoli bacon then insert a knife in the middle section if it comes out clean without breaking the structure serve it hot.

Nutrition Facts

You don’t have to worry about fat and unhealthy elements in this dish, because it is full of food value with a great number of calories to boost your day. (Serving Size 121g, 4.3oz)

Calories  fat Cholesterol Carbs Protein Vitamin A Vitamin C Calcium Iron
    68%  23%        59%    1%    26g       23%      37%     21%  5%

This dish is enough for 6 persons. Small family gathering or friend’s union can easily serve with this dish.

Broccoli, Caramelized Onion, and Cheddar Cornbread

Broccoli, Caramelized Onion, and Cheddar CornbreadWhole-wheat flour, cornmeal, cheddar cheese, caramelized onions and broccoli what else you want to have a delightful meal for your folks. This cornbread is super flavorful and moist.

  • Preparation Time: 15 minutes
  • Cooking Time: 40 minutes
  • Serving 8 persons

Ingredients

whole-wheat flour cup 3/4
all-purpose flour cup 1/4
cornmeal cup 1
baking powder teaspoons 2
baking soda teaspoon 1
salt teaspoon 1/2
butter tablespoon 1
garlic cloves 3
onions medium 1
broccoli florets ounces 8
eggs large 3
milk (low-fat) cup 1/3
vegetable oil cup 1/3
yogurt cup 3/4
cheddar cheese cup 2/3
pickled jalapenos tablespoon 1
red hot pepper sauce bottle 1

How to Cook

If you can cook with right temperature measurements, spice, salt and other important ingredients, you can surely impress anyone with your food. In order to make that possible, we will show you the steps of this dish accordingly.

  • Take a nonstick skillet and put it over a high heat oven
  • Put the butter on the pan and wait until it melts fully
  • Add the garlic and onions and cook the mix till it becomes soft and caramelized
  • Add the broccoli and cook for few minutes, so that it can be tender yet crispy then remove from oven and put aside
  • In a large mixing bowl, add flours, cornmeal, baking powder, baking soda, salt, and whisk it for creating a well mixture
  • In another medium bowl, whisk the eggs, red hot pepper, sauce, milk, vegetable oil, and yogurt until well mixed.
  • Now combine the dry mix with wet mix and stir until achieving a moist doe
  • Add the onions and broccoli florets
  • Spray or brush the vegetable oil on the skillet and place the broccoli and cornbread batter on it.
  • Bake it about 30 minutes until the top get browned and firm while touched.

Remove from the oven, and cool off for 5 minutes. Cut into the wedges and serve warm with some hot sauce on top if needed.

Nutrition Facts

These types of dishes are full calories and vitamin c, which is good for muscle and skin. People often think only meat contains calorie, but this conception is wrong. Try this and you sense energy by yourself. (Serving Size 121g, 4.3oz)

Calories  fat Cholesterol Carbs Protein Vitamin A Vitamin C Calcium Iron
    48%  21%        28%    9%    15g       9%      16%     11%  10%

Cheesy Green Garden Pizza

Cheesy Green Garden PizzaTell me one thing, who doesn’t love pizza? From young to old everyone’s mouth waters when getting the glimpse of a pizza slice. What if you make this fast food healthier than before, just adding a superior veg named broccoli florets? It will help you to feed some fresh vegies to the kids with the cover-up of a pizza.

  • Preparation Time: 10 minutes
  • Cooking Time:20 minutes
  • Serving 6 persons

Ingredients

pizza dough pound 1
broccoli florets cups 3
water cup 1/3
Swiss chard cups 10
salt teaspoon 1/4
black pepper x 1
basil pesto cup 3/4
cheddar cheese cup 1

How to Cook

Imagine you make a pizza after spending hours, then serve it but you couldn’t get any appreciation from the guests, because the food was uncooked or overcooked. To avoid such incidents and save you from disaster, will provide a cooking recipe for a nice large home cooked pizza.

  • Lower the oven rack at the bottom and preheat to 450F
  • Spray with vegetable oil or another cooking spray on the pan
  • Sprinkle some flour on the pizza rolling surface and roll the dough about the size of a pizza pan
  • After creating the dough base put it on the pizza pan
  • Bake the base for 10 minutes until it gets puffed and crispy surface
  • Cook the broccoli florets in large skillet with medium heat and cover the surface until it gets crispy
  • Season with salt and pepper and spread the paste over the dough base
  • Sprinkle some nice thick sliced cheese over it
  • Now, bake the pizza 10 to 12 minutes
  • When it takes the golden color with melted cheese, bring it to the table and let it cool a bit then serve warm.

Nutrition Facts

Pizza is highly addictive food for both children and adults. Instead of calling it a junk food, we transform this delicacy into a healthy diet. No extra fat or cholesterol but buffed with vitamin A and C, this meal is rich with nutrition. (Serving Size 121g, 4.3oz)

Calories  fat Cholesterol Carbs Protein Vitamin A Vitamin C Calcium Iron
    11%  0%        0%    1%    4g       95%      85%     5%  8%

Broccoli Chicken and Pasta Salad

Broccoli Chicken and Pasta SaladA quick dinner recipe for you to maintain a busy work schedule. Pasta and chicken, these two names are quite popular in the food industry. People from all over the world love both pasta and chicken food items. If you combine them both and serve as a salad, can you imagine the reaction? A quick yet tasty dinner recipe for maintaining a busy work schedule.

  • Preparation Time: 20 minutes
  • Cooking Time: 20 minutes
  • Serving 4 persons

Ingredients

Pasta Rotini ounces 1
Chicken Breast x 4
Soy Sauce Tablespoons 1/3
Vegetable Oil x x
Onions medium 1
Green Bell Peppers medium 1
Sweet Red Bell Peppers medium 1
Broccoli Florets bunch 1/2
Salt Free Seasoning teaspoon 1
Salad Dressing ounces 8

How to Cook

To make your effort easier and more successful while making this salad, we will show you how to prepare this tasty salad in the lowest possible time.

  • Prepare the pasta as you always do and then chill in the icy water for a couple of minutes
  • Same procedure for broccoli florets, boil it and chill it
  • Season the chickens with soy sauce
  • Take a non-stick pan and heat the oil
  • Cut the sliced chicken into 4 pieces and place them into bowel full of spices
  • Fry the chickens but don’t overcook it or it will run out of moisture
  • Mix remainder of soy sauce into the dressing and gently pour the mix on the pasta and chicken

Now your salad is ready to serve. Delicious chicken pasta salad at your table

Note

If you want to have salad, little warm can leave the broccoli floret and pasta without chilling them in ice water.

Nutrition Facts

Sometimes it’s better to have tasty food without worrying too much, though when it comes to the salad you eat as much as you want without a burp. (Serving Size 121g, 4.3oz)

Calories 23%
Fat 11%
Cholesterol 26%
Sodium 56%
Carbs 9%
Protein 62g
Vitamin a 21%
Vitamin c 107%
Calcium 4%
Iron 14%

Attention: Don’t confuse florets with stems!!!

Everything in a broccoli is good for you. You can even eat the leaves. Broccoli is one of the most nutritious vegetables in the world. According to the United States Department of Agriculture (USDA) broccoli contains some unique ingredients that may help to cure certain types of cancers. However, broccoli florets have more concentrated protective phytochemicals, notably beta-carotene and other carotenoids as well as sulforaphane. The stalks, on the other hand, have more fiber. Florets are more often used in the main dish, because of its taste and attractive appearance; however, stems for soup stock, stews, and casseroles. Every single bite of it delivers equal amounts of nutrients, no matter if its stems or florets.

Some Quick Broccoli Florets Side Dish recipes

At this moment, you already know too many well-decorated recipes of broccoli florets hence we collect some healthy special recipes around the world for your broccoli recipe book. Try these out

15 Minute Broccoli Italian Style

You can make this exclusive Italian style side dish within 15 minutes. Serve well-cooked broccoli with a little seasoning of olive oil, garlic, and parmesan. Broccoli florets, water, salt, olive oil, garlic, black pepper, red pepper flakes, and parmesan cheese will be needed for this recipe. The cooking process is easy and simple.

Beef Broccoli Strudel

Beef Broccoli StrudelThis is not a main dish rather it’s a snack but it has the same craving as any other main dishes of broccoli florets. The ingredients that used for this recipe are ground beef, medium sized onions, broccoli florets, mozzarella cheese, sour cream, salt, black pepper, filo pastry sheets, melted margarine and breadcrumbs.

Roasted Broccoli

Roasted BroccoliDelicious, tender and nice twist to steaming vegetables within 20 to 25 minutes. Want some variations in your family diet? Try this new way to prepare broccoli in your house. Combine all the seasoning and spices with the florets and bake it until it gets brown on the top. Serve with some mayonnaise or hot sauce.

Broccoli Cheese Bake

Broccoli Cheese BakeIf you want a quick yet delicious broccoli for any occasion from small birthday dinner party to large weeding party, this dish can fit in all. The eggs, skim milk and fat free cheese work well with broccoli in this recipe. A great recipe that can be altered in many ways and serve to the guest according taste.

Broccoli and Tomato Bake

Broccoli and Tomato BakeThis dish will help you to warm up in the winter season without making you full. It will take maximum 45 minutes to cook this side dish. You can add verity of other vegetables like carrots, celery, beans etc. to blend with this dish. First stir them with sea salt and other seasoning then bake it for 180C in the oven.  You can eat it with rice and chicken for dinner or a piece of brown bread for lunch.”

To preserve nutrients, do not overcook. Try to preserve the florets in the crisp drawer of a fridge and eat as early as possible for maximum nutrition gain.

Conclusion

ConclusionBroccoli florets are very safe to eat; however, those who already suffering from bowel irritation or digestive problems should avoid broccoli. Broccoli has a high amount of fiber that causes gas or bowel irritation. All kind of cruciferous vegetables will make you gassy. Avoid eating them after lunchtime and you will be safe from these discomforts. Look for broccoli with dark green or purplish (not yellowing) florets.

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