Updated: Jan 26
When it comes to great-tasting nutrition, broccoli is an all-star food with many health benefits. While low in calories, broccoli is rich in essential vitamins and minerals, in addition to fiber.
Broccoli belongs to a family of vegetables called cruciferous vegetables and its close relatives include brussel sprouts, cauliflower, and cabbage. Broccoli contains sulforophane, a sulfur-containing compound present in cruciferous vegetables. Researchers are studying the anti-cancer properties of sulforophane and have come to some interesting conclusions, although more research is needed.
As if that's not enough, a cup of cooked broccoli offers as much vitamin C as an orange, and is a good source of beta-carotene. Broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc too. It also provides fiber and is low in calories.
Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fibre.
Vitamin K – essential for the functioning of many proteins involved in blood clotting
Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.
Fiber – diets high in fiber promote digestive health. A high fiber intake can also help lower cholesterol.
Potassium – a mineral and electrolyte that is essential for the function of nerves and heart contraction.
Folate – is necessary for the production and maintenance of new cells in the body.
While the ancient root has long been touted a sick-day panacea in traditional Chinese and Ayurvedic medicine, the overall health benefits of ginger are wide-ranging.
Ginger may have anti-inflammatory, antibacterial, antiviral, and other healthful properties. Below are some of the possible medicinal uses of ginger.
Reducing gas and improving digestion
Easing a cold or the flu
Relieivng pain and reducing inflammation.
For more details on the research check out this article:
WHAT YOU NEED:
1 tbsp. coconut oil
7 oz. (200g) leeks chopped
2 tbsp. ginger, chopped
2 broccoli heads, florets
1 large potato, peeled, chopped
1 tsp. turmeric
1 tsp. salt
1 tbsp. sesame oil
6 cups (3 litres) stock
6 tbsp. natural yogurt (or dairy free option)
6 tsp. sunflower seeds
WHAT YOU NEED TO DO:
Heat the oil in a large pot over medium heat. Add the leeks and cook for around 5-6 minutes, until leeks are softened.
Add in the ginger, broccoli florets, chopped potato, turmeric, salt, sesame oil and stock.
Bring to a boil, reduce the heat and simmer for 10 mins until the vegetables are soft.
Blend until creamy and smooth with a hand blender, then season to taste with salt and freshly ground black pepper.
Serve topped with yogurt and sunflower seeds.
The soup can be stored in the fridge for up to 5 days, or in the freezer for up to 3 months.