Broccoli crops face fewer pest threats, which means less pesticide spraying leading to a low level of residue.
Broccoli is a wonderful vegetable to include regularly in meals for a number of reasons. The fibre-related components in lightly steamed broccoli bind together with bile acids in the digestive tract, making it easier for bile acids to be excreted, with a result of lowering cholesterol levels. Raw broccoli has slightly less cholesterol-lowering ability. Broccoli also contains three phytonutrients which support the body’s detoxification system, including activation, neutralization, and elimination of unwanted contaminants. Broccoli has a combination of both vitamin A (in the form of beta-carotene) and vitamin K which may help to keep vitamin D metabolism in balance. Broccoli is also a source of a flavonoid called kaempferol, which may lessen the impact of allergy-related substances on our body. Broccoli may therefore be helpful in a hypoallergenic diet. If you are on a Nutritionhelp programme you can use broccoli frequently as both a side dish and in recipes.
Broccoli and Chickpea salad adapted from broccolirecipes.com
300g broccoli, cut into florets and lightly steamed
2 mugs cooked chickpeas
25g basil leaves, roughly chopped
4 red peppers, roasted, peeled and torn
10g mint, roughly chopped
25g rocket, roughly chopped
1 garlic clove, peeled and crushed
10g dill, roughly chopped
200g Greek yogurt (omit if you have a dairy intolerance)
105ml olive oil
Grated zest of 1 lemon + 3tbsp juice
Lo-Salt and black pepper
Mix the broccoli, chic peas, peppers and herbs in a bowl and add 2 tablespoons of oil, garlic, lemon zest, ½ the lemon juice, salt and pepper. Toss together and taste to correct the seasoning.
Whisk together the yogurt, 2 more tablespoons of oil and the rest of the lemon juice. Add salt and pepper to taste. Pour into a jug and serve with the salad.