Superfood - The humble Broccoli

Broccoli – it may not be exotic but it is super!

The humble Broccoli is a common veg that is not often marketed alongside the other “superfoods” but it is super in its own right.

What makes it so special?

·         Good source of soluble fibre – soluble fibre is important for good digestive health, and has been show to aid in lowering cholesterol and helping to balance blood sugars. Fibre also helps you feel fuller for longer!

·         Antioxidant – broccoli is a good source of Beta-carotene and Vitamin C - Everyone produces free radicals in the process of creating energy and this is quite normal. However, excess may be produced by various factors, such as stress, smoking, pollution, sunlight, radiation, illness and so on. These surplus free radicals may cause cell damage and this may predispose to cancer and other illness’s, and is thought to be how the ageing process takes place! So it is important that we have antioxidants in our diet help to neutralise the free radicals in our bodies.

·         Rich in Folate – folate is a natural form of Folic acid and is thought to be of major benefit in preventing heart disease and protecting against cancer. If is also essential for good reproductive reproductive health.

·         Phytochemicals indoles & isothiocyanates - may increase the activity of enzymes that play an important role in the detoxification and elimination of carcinogens. (cancer promoting chemicals

·         Broccoli also contains an antioxidant called lutein that can delay the progression of age-related macular degeneration (AMD). This affects 10 per cent of people over 60 and is a major cause of impaired vision and blindness.

As you can see the benefits of broccoli make it a must include in your family’s diet. Just 2 florets of Broccoli count as one “portion” of veg, so as a side order for dinner or in salad for lunch the average serving is going to give you two of those all important portions per day.

* People with hypothyroidism should eat broccoli cooked as raw broccoli contains goitrogens – which may suppress the thyroid.

Delicious comforting nutrient filled Broccoli Soup

INGREDIENTS
1 bunch broccoli
2 leeks, white parts only, coarsely chopped
1 medium onion, coarsely chopped
1 shallot, chopped
2 potatoes, peeled and diced
Salt and freshly-ground black pepper, to taste
4 cups water
2 tablespoons snipped chives for garnish 

1. Chop the broccoli florets, including the thinner stems just below the florets. Reserve the lower stems for another use.

2. Place the broccoli in a large saucepan or a small Dutch oven. Add the leeks, onion, shallot, potatoes, salt, and a few grinds of pepper. Pour in 4 cups water and bring the liquid to a boil over medium-high heat. Reduce the heat, cover, and simmer until the vegetables are very tender, 30 to 35 minutes. Let the soup sit for 10 minutes to cool slightly.

3. Puree the soup in a blender until it is smooth or use an immersion blender in the pot. Chill thoroughly, 3 hours to overnight. Adjust the seasoning. Divide the chilled soup among 4 bowls and garnish each serving with one-quarter of the chives