Broccoli

Broccoli is a cruciferous vegetable best known for its cancer-fighting properties and status as a bodybuilding staple. It has earned its reputation because, despite being low in calories, it is nutritionally dense. It should be a regular part of everyone’s diet.

Nutrition

One cup of cooked broccoli (~100 g / 3 oz) contains just 35 calories but provides:

✓ 100% of the RDA for Vitamins C & K
✓ Over 20% of the RDA for Vitamin B6 and Folate
✓ Small amounts of all essential minerals
✓ 10% of the RDA for Omega-3 fatty acids

It’s a true powerhouse when it comes to micronutrients. On top of that, it delivers 2 g of protein per cup while remaining low in carbs and fat.

Health Benefits

Broccoli contains glucoraphanin, a precursor to sulforaphane - a powerful compound linked to numerous health benefits. When glucoraphanin comes into contact with myrosinase, an enzyme plants release in response to damage, sulforaphane is produced. In other words, every time you chop, chew, or otherwise break down fresh broccoli, you activate sulforaphane production.

However, myrosinase is destroyed by heat, which means cooking broccoli significantly reduces sulforaphane levels. Fortunately, there’s a simple workaround: mustard seeds contain an alternative enzyme that can activate sulforaphane even after cooking. To maximize the benefits of your broccoli, always pair it with mustard or mustard powder when serving.

How to Prepare

Broccoli is typically sold as a whole head, consisting of a thick stem and florets. To prepare it:

• Use a knife to separate the florets from the stem.
• Cut the stem into bite-sized pieces.
• From there, you can boil, steam, roast, or even eat it raw.
  
  

Storage

Store broccoli in its original packaging or in a paper bag in the fridge’s crisper drawer. Use it as soon as possible - it tends to wilt within 2–3 days.

At DAREBEETS, we almost always buy frozen broccoli and keep two packs in the freezer at all times. Frozen broccoli lasts up to six months, is already cut and blanched, and is easier to cook with. Unless a recipe specifically calls for fresh broccoli (like for a salad), we use frozen.

Can You Freeze It?

Yes, but it requires blanching first, making it more work than it’s worth. Instead, buying pre-frozen broccoli is the easiest option. It eliminates concerns about spoilage and skips the hassle of washing and chopping - it’s ready to use straight from the freezer.

What Do We Use?

At DAREBEETS, we use frozen organic broccoli. We always keep two packs on hand in the freezer, ensuring we never run out.