Featured Food: Broccoli Rabe

I thought that broccoli would be an obvious choice (because you always here about kids not wanting to eat their broccoli), but I decided to go with something most not know about and which still contains the word broccoli. It’s pronounced like rob (just a side note). Broccoli rabe actually isn’t even related to broccoli, it’s a part of the mustard family, so it is kin to cabbage, kale, cauliflower, and mustard (obviously). It’s popular in southern Italian (especially Sicily), Chinese, and Portuguese cuisines. It has a nutty, bitter, and pungent taste. Broccoli rabe is a good source of:

  • vitamin A and C (great for fighting free radicals)
  • vitamin K and magnesium (bone development and repair) potassium
  • calcium
  • iron
  • folate (protects against birth defects and heart disease).

   It’s biggest health benefit is it’s high concentration of phytochemicals (sulforaphane and indoles). These defend against certain cancers (of special note: stomach, lung, and colon). Indole is important for estrogen metabolism and decrease the risk of hormone dependent cancers; while, sulforaphane neutralizes carcinogenic chemicals and detoxes the body. It’s numbers are even better, so fill up! Just one cup has only 9 calories, 1 g carbs, 1 g fiber (so 0 active carbs) and 1 g of protein. It’s usually served sauteed with garlic, like you see above.

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