131 Method
  • Home
  • Blog
  • About
  • Contact Us
  • Testimonials
  • Sign In
Start Now
  • Health
    gain weight and muscle

    Healthy Tips for Gaining Weight

    postpartum

    Is Cannabis Safe for Postpartum Depression?

    coffee DIY mask

    5 Ways to Use Coffee for Beauty

    colorful lunch

    Nutrition Rules that Improve Productivity & Health

    great-body

    Tips for a Great Body when You’re Busy

    yoga

    5 Reasons to Take Cannabis and Kratom After Yoga

  • Fitness
    gain weight and muscle

    Healthy Tips for Gaining Weight

    coffee-athletics

    Does Coffee Boost Athletic Performance?

    home-workout-during-coronavirus

    Coronavirus: At Home Exercise Tips

    home gym equipment

    7 Pieces of Equipment your Home Gym Needs Now!

    131 Method Deals

    131 Method Deals

    healing post injury

    Natural Healing Remedies After Injury

  • Weightloss
    weight loss

    Tips for Weekend Weight Loss

    gut intelligence and longevity

    How Our Food Is Destroying Our Gut Intelligence

    weight loss for women

    10 Reasons Women Struggle with Weight Loss

    why diets don't work

    Why Most Diets Don’t Work

    sliced-white-bread

    Which Foods Cause Inflammation?

    Hormones and weight loss

    Hormonal Balance and Weight Loss

  • Motivation
    phase it up

    Phase it Up 20-Pound Weight Loss in 12 Weeks

    131 success story

    No More Punishing Behaviors: 131 Method Success Story

    self-care-at-home

    Quarantine Self-Care Tips that Ease Stress

    131 success story

    How Becky Lost 41 Pounds with the 131 Method

    weight loss story

    Off the Weight Loss Rollercoaster

    healthy-and-happy

    How Getting Healthier Impacts your Life

    weight loss with 131 method

    Husband and Wife Weight Loss with the 131 Method

    weight loss with 131 method

    45-Pound Weight Loss in 12-Weeks with 131 Method

    weight loss with 131 method

    Dramatic 55-Pound Weight Loss with the 131 Method

  • Recipes
No Result
View All Result
  • Health
    gain weight and muscle

    Healthy Tips for Gaining Weight

    postpartum

    Is Cannabis Safe for Postpartum Depression?

    coffee DIY mask

    5 Ways to Use Coffee for Beauty

    colorful lunch

    Nutrition Rules that Improve Productivity & Health

    great-body

    Tips for a Great Body when You’re Busy

    yoga

    5 Reasons to Take Cannabis and Kratom After Yoga

  • Fitness
    gain weight and muscle

    Healthy Tips for Gaining Weight

    coffee-athletics

    Does Coffee Boost Athletic Performance?

    home-workout-during-coronavirus

    Coronavirus: At Home Exercise Tips

    home gym equipment

    7 Pieces of Equipment your Home Gym Needs Now!

    131 Method Deals

    131 Method Deals

    healing post injury

    Natural Healing Remedies After Injury

  • Weightloss
    weight loss

    Tips for Weekend Weight Loss

    gut intelligence and longevity

    How Our Food Is Destroying Our Gut Intelligence

    weight loss for women

    10 Reasons Women Struggle with Weight Loss

    why diets don't work

    Why Most Diets Don’t Work

    sliced-white-bread

    Which Foods Cause Inflammation?

    Hormones and weight loss

    Hormonal Balance and Weight Loss

  • Motivation
    phase it up

    Phase it Up 20-Pound Weight Loss in 12 Weeks

    131 success story

    No More Punishing Behaviors: 131 Method Success Story

    self-care-at-home

    Quarantine Self-Care Tips that Ease Stress

    131 success story

    How Becky Lost 41 Pounds with the 131 Method

    weight loss story

    Off the Weight Loss Rollercoaster

    healthy-and-happy

    How Getting Healthier Impacts your Life

    weight loss with 131 method

    Husband and Wife Weight Loss with the 131 Method

    weight loss with 131 method

    45-Pound Weight Loss in 12-Weeks with 131 Method

    weight loss with 131 method

    Dramatic 55-Pound Weight Loss with the 131 Method

  • Recipes
No Result
View All Result
131 Method
No Result
View All Result
Home Health

Healthy Broccoli Recipes to get you Eating this Superfood

by Team 131 Method
May 20, 2019
0
1
healthy broccoli recipes
734
VIEWS
Share on FacebookShare on Twitter

We will admit that broccoli seems a little boring, and because of that, it doesn’t get a whole lot of attention. It’s not trendy like kale or other veggies touted as “super foods.” Maybe broccoli was a vegetable you were forced to eat as a kid, so you wrote it off? We urge you to reconsider. Touted for its anti-cancer and alkaline benefits, healthy broccoli recipes are an absolute MUST!

Nutrition Benefits of Broccoli

The nutritional breakdown for one cup of raw broccoli:

Calories: 34

Protein: 3 grams

Fat: 0 grams

Carbohydrates: 6.5 grams

Fiber: 2.5 grams

Broccoli is low in calories but does contain more protein than the average vegetable. It shouldn’t be used as a primary protein source, but it’s extra satiating for this reason.

A great source of fiber, it helps you stay full longer and improves digestive health. Broccoli is high in several micronutrients, particularly vitamin K, vitamin C, folate, iron, and potassium. It provides almost 70% of your daily vitamin C needs (1).

The Compounds

In addition to these vitamins and minerals, broccoli is loaded with antioxidants and other beneficial plant compounds. These include compounds, called glucosinolates, isothiocyanate, carotenoids, sulforaphane, and quercetin, just to name a few. Several of these antioxidants and plant compounds have been shown to reduce the risk of cancer, protect against chronic disease, and be incredibly beneficial for your health (2,3 ).

To benefit the most from the nutrients found in broccoli, research shows that it should be eaten lightly steamed (4). We know this isn’t the tastiest way to eat it, so we offer ways to jazz it up below. But, it’s important to know that overcooking, particularly boiling in a pot of water, can cause the delicate vitamins and minerals to be leached out into the water, removing a lot of the benefit.

Broccoli it can be eaten raw as well, but some of the nutrients need to be cooked lightly for proper absorption. But, be aware if you want to eat it raw some people do have issues with digesting raw broccoli, it can lead to a lot of gas, so go slow. We will give you a few recipes below to eat it in a variety of ways, but first, let’s dive into the benefits.

Health Benefits of Broccoli

Due to its nutrient content, broccoli has some amazing health benefits. Here are a few highlights of what has been discovered about broccoli:

Helps Prevent Cancer

Broccoli is loaded with antioxidants and plant compounds, many of which protect against developing cancer. Research links the glucosinolates found in many cruciferous vegetables, including broccoli, to a lower risk of lung and colon cancer. They are also able to change the action of certain sex-hormones, such as estrogen, which may reduce the risk of hormone-sensitive cancers like breast or prostate (5).

Protects Eye Health

Broccoli is high in lutein and zeaxanthin, two carotenoids that have been shown to decrease the risk of age-related vision loss (6). It is also high in beta-carotene, the plant version of vitamin A that works as a powerful antioxidant and is necessary for healthy vision.

Helps Lower Cholesterol

Cholesterol-lowering medications are one of the most commonly prescribed in the United States. But, what if cholesterol could be lowered naturally? Broccoli contains substances that binds to bile acids in the digestive tract, which are made from cholesterol. When the bile acids are bound to these substances from broccoli, they are excreted, and more bile acids need to be made. Making more uses up blood cholesterol, lowering overall levels (7).

Exactly how much cholesterol will go down by eating broccoli is unknown. But, we do know that the most benefit comes from steamed broccoli. This cooking method seems to bind bile acids more effectively, lowering cholesterol, and in turn helping reduce the risk of heart disease (8).

Promotes Weight Loss

Broccoli is low in calories but high in fiber making it a great food for weight loss (and why we use it in weight loss meal plans).  A high fiber diet helps lower overall calorie intake due to an increased feeling of fullness. Eating fewer calories eventually leads to weight loss in some cases (9).

Lowers Inflammation

Managing inflammation is the key to decreasing your risk of chronic disease and even helping you lose weight. Broccoli (and other cruciferous vegetables) lower markers of inflammation due to the powerful plant-compounds and antioxidants (10).

Helps Manage Blood Sugar

The fiber content in broccoli may help control blood sugar. Fiber helps slow the absorption of carbohydrates from food, preventing blood sugar spikes after meals. This may help improve your energy levels and also lower risk of type 2 diabetes.

Improves Symptoms of Depression

Depression symptoms strongly correlate to high levels of inflammation. One of the compounds in broccoli, called sulforaphane, may help improve symptoms due to its anti-inflammatory abilities (11).

These are just a few of the research highlights of what broccoli can do for your health and well-being. See why it isn’t so boring after all?

Easy, Healthy Broccoli Recipes

anti-cancer healthy broccoli

Now that you have heard about all the benefits of broccoli, you probably want to eat some broccoli, right? Well, first you have to go get some at the store. When you choose your stem, look for closed, tightly packed florets  deeply green or purple tinted in color. Once you bring it home, store it in the fridge in a plastic bag. To get the most benefit, try to eat it within 4-5 days before nutrients fade.

Although the most nutritional benefit comes from eating steamed broccoli, don’t limit yourself to just eating it steamed; that gets boring fast. Our fave broccoli recipes are in the 131 online program! To see them, you’ve gotta be a member. Here are few others we recommend…

Keto-Friendly Broccoli Salad

Just like mom used to make, but with CLEAN ingredients!

Easy Steamed Broccoli

As we mentioned, the healthiest way to eat broccoli is to steam it lightly. This gives three different methods to steam broccoli to get the best results, even if you don’t have a vegetable steamer on hand.

Roasted Garlic Lemon Broccoli

Broccoli really tastes great roasted. The lemon and garlic help counterbalance some of the natural bitterness of this healthy vegetable.

Caramelized Broccoli with Garlic

If you don’t have time to roast your broccoli, you can have a similarly flavored dish by making it in a pan in about 10 minutes. This method brings out the natural sweetness, cutting out some of the bitter flavors.

Black Rice and Broccoli with Almonds

Check out this hearty salad made with broccoli and rice.

References

  1. https://www.ncbi.nlm.nih.gov/pubmed/10357726
  2. https://www.ncbi.nlm.nih.gov/pubmed/17723168
  3. https://www.ncbi.nlm.nih.gov/pubmed/11887749
  4. https://www.ncbi.nlm.nih.gov/pubmed/19650196/
  5. https://www.ncbi.nlm.nih.gov/pubmed/17317210
  6. https://www.ncbi.nlm.nih.gov/pubmed/16723441
  7. http://www.scirp.org/journal/PaperInformation.aspx?PaperID=20482#.VOMjkPmsV8E
  8. https://www.ncbi.nlm.nih.gov/pubmed/19083431
  9. https://www.ncbi.nlm.nih.gov/pubmed/19158230
  10. http://www.pnas.org/content/101/18/7094.short
  11. https://www.sciencedirect.com/science/article/pii/S0955286316301152

ShareTweetShare
Previous Post

Matcha Green Tea Benefits & Uses

Next Post

Yerba Mate Health Benefits

Next Post
yerba mate tea

Yerba Mate Health Benefits

Comments 1

  1. Pingback: Foods That Detox or Cleanse Your Liver - 131 Method

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

131 Method Topics

  • Health
  • Fitness
  • Weightloss
  • Motivation
  • Recipes

Popular

  • soup

    10 Reasons Gelatin Helps When You’re Sick

    0 shares
    Share 0 Tweet 0
  • The Health Benefits of King Oyster Mushrooms

    0 shares
    Share 0 Tweet 0
  • Poor Protein Digestion: Causes, Symptoms & Support

    0 shares
    Share 0 Tweet 0
  • The Worst Advice About Candida

    0 shares
    Share 0 Tweet 0
  • Dairy-Free Cloud Bread: Easy & Keto Friendly

    0 shares
    Share 0 Tweet 0
  • Agar Agar Health Benefits and Uses

    0 shares
    Share 0 Tweet 0
131 Method

© 2020 131 Method

Research Categories

  • Home
  • Health
  • Fitness
  • Weightloss
  • Motivation
  • Recipes
  • About
  • Contact
  • Privacy Policy

Follow Us

No Result
View All Result
  • Home
  • About
  • Blog
    • Health
    • Fitness
    • Weightloss
    • Motivation
    • Recipes
  • Join
  • Login

© 2020 131 Method

Login to your account below

Forgotten Password?

Fill the forms bellow to register

All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In