Thursday, March 11, 2010

Broccoli; A True Superfood

Thanks for all of your wishes for a Happy National Registered Dietitian Day yesterday! You guys are so sweet and kind, what would I do without you?! I also enjoyed reading your comments about the quotes I posted from "Men are From Mars, Women are From Venus". Some of you disagreed with what the author said, and I find that I disagree with this book sometimes too. But overall the book has really helped me understand men much better, and has helped Nick understand ME!

Today I decided to dedicate my post to one of my favorite vegetables; BROCCOLI!



Broccoli is an amazing vegetable. It's a member of the "cruciferous" family of vegetables, which also includes brussel sprouts, cabbage, cauliflower, mustard greens, kale, and bok choy. Here are some of the reasons why I make sure to eat at least 1/2 cup of broccoli (or the others listed above), everyday:
  • Vitamin C for collagen repair (especially good for the small capillaries that help with circulation, and for gum health). Vitamin C also acts as an antioxidant, and works with other compounds in broccoli to increase it's ability to act as an antioxidant.
  • Fiber for heart health and a healthy GI tract.
  • Folate for heart health and for DNA synthesis (especially important for young women who may become pregnant, or who are currently pregnant.)
  • Phytonutrients that act to bolster antioxidant defenses, and some of which actually act as antioxidants.
  • Phytoestrogens, which are "plant estrogens". They act similar to human estrogen, but instead of binding to estrogen receptors on cancer cells, and helping to replicate the cancer, it binds to the receptor and prevents the binding of human estrogen, thus preventing the growth of hormone sensitive cancers (prostate and breast cancer are two examples).
  • Beta-catoene, lutein, xeaxanthin (all carotenoids), which can help prevent numerous types of cancer (especially colon and bladder) and which help protect the eyes, and the skin from UV rays.
  • It takes GOOD!
Quick, Cheap, and Healthy Recipe #15
Broccoli Soup

Ingredients
(Serves 1)
1.5 cups steamed broccoli
1/2 cup low sodium chicken broth
1/2 cup 1% milk
1 T egg whites
1 t olive oil
1 ounce shredded white cheddar cheese
1/4 tsp. salt
1/4 tsp. garlic powder

Possible Modifications
  • Use more broccoli!
  • Use more or less egg whites
  • Use any kind of milk you have available
  • Use any kind of cheese, and any amount (although keep in mind, cheese is high in saturated fat)
  • Use any seasonings you wish
Instructions
Steam your broccoli!


After steaming your broccoli, throw together each of the above ingredients, minus the cheese, into a Magic Bullet or other food processor. Blend until you reach desired consistency. Put the contents into a medium sized saucepan and cook on medium heat until you reach your desired temperature. Pour into a bowl, and sprinkle the cheese on top!

Nutrition Facts


My Rate: 8 out of 10
(It could have used a bit more seasoning, and maybe a tad bit more cheese!)

Nick's Rate: He hates soup, but he LOVES broccoli! Either way, he didn't try this.


Yes I know, this doesn't look very appetizing, but it does taste better than it looks!



Coming Up
If you didn't notice, there was no Biggest Loser review this week. I thought about watching the it on Tuesday, but then I realized, I really don't enjoy it and I have better things to do with my time. I may or may not pick it back up next week, but that really depends on how much work I have to do. I apologize to those of who who enjoy reading it, but sometimes you just gotta do what you gotta do! Tomorrow I will be posting about label claims (ex: Natural, Organic).
Thanks for reading, and have a great day!

65 comments :

  1. I really dislike broccoli, but I love broccoli + cheese soup. That soup looks pretty darn good!

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  2. Thank goodness my little one loves broccoli! The soup recipe seems so simple and healthy... I'm a sucker for the unhealthy broccoli and cheese soup though :(

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  3. broccoli is one of my fav veggies too, love it! :)

    sorry I missed out RD day, happy belated RD day then!

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  4. This past week I was doing vitamins with my class and I had them listing food sources and for everything I was like and you can add dark greens in there, broccoli all the way. I kept saying get more bang for your buck and eat some broccoli because it really does pack a nutritional punch. Oh, and I am not biased although it is my fave veggie. This soup looks great. What a good use for broccoli and an easy recipe.

    I am looking forward to your post on label claims since I think we are on the same page with our opinions on labeling like organic and all natural.

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  5. That's so funny! I posted broccoli cheese soup today as well! I'll have to try your recipe... :)

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  6. I love broccoli! I swear I eat some every day. I actually got a commentor once telling me I eat it too much LOL

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  7. I love blended soups! Broccoli cheddar is one of my favs that I haven't made in awhile...I didn't watch BL either...I will only watch now if I remember to dvr it so I can fastforward through the annoying stuff:)

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  8. I love broccoli! I need to eat more of it...for some reason I always think that it's more trouble than it is.

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  9. I love broccoli too! I love how easy the pre-chopped bags are and going through a whole stock is not unheard of for this girl.

    I quit recording BL...a big no-no, but I just can't hang with that show anymore!

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  10. I love broccoli! And I love broccoli soup but I shy away from it since it usually has cheese (bleh) or is too creamy and therefore high in fat. So your soup looks amazing.

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  11. Love broccoli and the other vegies you mention but they all contain FODMAPS. So definately out for me ;((

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  12. i LOVE broc :) it is one of top favs, always in my fridge, and if not fresh its always in my freezer ready to steam up! but I prefer the fresh bc roasted is my all time favorite! have you ever tried GRILLING it?! ahh its so good!!!

    that soup=amazingggg love your recipes gina!

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  13. Any tips on how to cook broccoli without smelling up the house for two days? LOL! My son is sooooo sensitive to smells that I can only make broccoli when it's warm enough to keep the windows open while it's cooking.

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  14. Any tips on how to cook broccoli without smelling up the house for two days? LOL! My son is sooooo sensitive to smells that I can only make broccoli when it's warm enough to keep the windows open while it's cooking.

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  15. I LOVE broccoli! Its not my favorite veggie, but its close to the top of my list :)

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  16. Love broccoli..it is one of my favs! I also love broccoli and cheese soup! I don't order it often cause it is usually high in cal and fat at restaurants. This looks great!

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  17. Nick hates soup!??! What a silly goose! This soup looks similar to Andrea's Broccoli Cheddar that she posted today. I'm saving both recipes, they look fantastic and heavier on the broccoli, which I looove!

    Happy RD Day again! I hope it was wonderful!

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  18. I love broccoli, but my tummy does not agree. I gotta try it with some beano one of these days. This post gives me the motivation!

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  19. yay for broccoli -great to know about a loved veggie! :)

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  20. what a great simple recipe! with good nutrition, too! i normally avoid broccoli cheddar soup b/c it usually has too much cream and cheese and not enough broccoli. but this one looks perfect! and now i have another way to use my magic blender :)

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  22. Hi Gina -- I hope you're doing a well! I understand needing a break from stress -- I've been in the same boat lately. I LOVE broc, and the soup looks delish -- great idea!

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  23. Gina, I LOVE broccoli! I eat it every single day, 1 cup at least. But it got expensive, and these days I just buy the broccoli slaw...so it's much cheaper because it's from the stems. Which makes me wonder: are the nutrition stats different for the stems?

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  24. I love hearing about the health benefits of my favorite foods. It's like positive reinforcement that I'm doing something good for my body.

    I eat a ton of broccoli...raw, stir fry, in salads. I love the stuff!

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  25. Why do I love that you dedicated your post to one of your favorite veggies? Love it. Broccoli is great although, for some reason I really can't eat it raw. One of my favorite things is that the frozen versions are almost as good as the fresh ones. I have a hard time eating up my produce before it goes bad.

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  26. I love broccoli! But I have to cook it really well, or puree it like you did. My tummy can't handle it raw or at all crunchy. That soup looks good and I could definitely eat broccoli that way.

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  27. Happy Belated RD Day!! You are SUCH an awesome RD!!

    I am super excited about your soup recipe - I love broccoli! We have it either steamed or roasted nearly every day, and now we can include your soup in the rotation too! I love how you added egg whites - such a great way to boost the protein, and it sounds like egg-drop broccoli soup - YUM! :-)

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  28. so glad you wrote about this! i love broccoli so much so that i don't care when my house stinks when i steam it!
    good stuff and good to know it is so good for you;)

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  29. Thanks for all of the broccoli info! I should start taking notes for my health coaching studies haha. You recipe looks good to me!

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  30. I have been feeling the same way about BL. I dvr it and usually only watch 30 minutes of the 2 hours because I fwd it so much lol

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  31. Hi Gina!!!!!!!!!!!!!!!!!!!!

    How are you beautiful girl?

    I love these new post themes!!!

    Ummmm i LOVE brocolli!!! I eat it everyday!!!! I love nooch sprinkled on it too!!! I love it raw, i just love it!!!!!!!!!!!!!!

    I hope you and Nick have a great weekend beautiful!!! xoxoxo

    I have never really watched biggest loser, I always say I should though, its a great show I heard : )

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  32. I love broccoli! <3 One of my all time favorite veggies!

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  33. What a great recipe - I may try that this weekend - it is supposed to be cold and rainy! Soup always make a cold and rainy day better.

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  34. I made this last night! What a quick, simple and healthy option for homemade soup. My husband wont go near soup most of the time...unless its exactly to his liking, these guys dont know what they are missing!

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  35. Broccoli is one of my fave veggies, too. I didn't know it had phytoestrogens in it, though! I wonder why it isn't targeted as much as soy...does it have less phytoestrogen per serving?

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