Broccoli: Something a Former President Doesn't Like, but There are Reasons You Should



Dana Carvey as President H.W. Bush

Approximately 24 years ago, President George H.W. Bush proclaimed in a press conference that he did not like broccoli even though his mother made him eat it.  This became the subject of a Saturday Night Live skit featuring Dana Carvey (aka President Bush) stating: "Not going to do it, not going to eat that broccoli."  This recurring theme drew audience laughs for several years.  While the former President may not like broccoli, there are reasons that will unfold to counter his disdain, as we explore the world of this nutritious cruciferous vegetable found in this week's CSA box.

 

 



Broccoli

     Broccoli Brassica oleracea var. italica, is a member of the cabbage family and was first cultivated in Italy.  According to the website World's Healthiest Foods (WHF), this vegetable was developed from a wild cabbage during ancient Roman Times.  In fact, the Italian name Broccolo is translated as "cabbage sprout".  WHF notes that the Italian Green version is commonly sold throughout the United States and Canada.  So why is this vegetable worthy of our dinner table even though President Bush felt otherwise?  Here are a couple of reasons:

Fiber Content

     The WHF tells us that broccoli provides 1 gram of fiber for every 10 calories consumed.  If you were to eat approximately 250 calories worth you would receive the required daily amount of your dietary fiber intake.  That would amount to just a little under 5 cups per day.  Keep in mind this would be a lofty goal to achieve, but add just a 1/2  cup to a freshly prepared meal and you will receive the benefits of fiber, which helps to move digested food through our intestines as well as support the healthy bacterial colonies that dwell there.

Excellent Antioxidant

     Another reason to like broccoli is that it is an excellent antioxidant.  The WHF notes that broccoli is an excellent source of Vitamin C.  Just one cup of cooked broccoli contains 135% of the recommended daily value of this important nutrient. 

     The best way to cook raw vegetables (such as broccoli) is by steaming them for about five minutes.  Steaming allows more retention of the vitamins and minerals versus boiling them outright.  However, if you don't have a steamer,  consumption of broccoli no matter which way it is prepared is better than eating none at all.  This week's recipe comes courtesy of The Healthy Firehouse Cookbook written by former New York City firefighter Joe Bonnano.  It is a favorite in my home as well as at the firehouse.  Enjoy.

DiGiovanni's Bronx Broccoli and Pasta

 

 

Ingredients

·         1 1/2 pounds skinless, boneless chicken breasts, rinsed

·         1 head of fresh broccoli

·         1 TBS of olive oil

·         6 cloves garlic, finely chopped

·         1 1/2 cups of low-sodium chicken broth

·         1 1/2 tsp dried oregano

·         1 1/2 tsp dried basil

·         1/2 tsp black pepper

·         1 pound of tubular pasta, such as ziti (multigrain version if possible)

Directions

·         Bring a large pot of lightly salted water to a boil.

·         Cut the chicken into 1-inch pieces, trimming off any visible fat.

·         Cut the broccoli into florets.  Slice the stems crosswise 1/2 inch thick and set aside.

·         In a large nonstick skillet, heat the olive oil over medium heat.  Add the garlic and stir for 30 seconds.  Add the chicken pieces and cook for about 5 minutes, until chicken is lightly browned on all sides.  Add the broccoli, broth, oregano, basil, and pepper and bring to a simmer.

·         Cover and cook for about 7 minutes, until the broccoli is just tender.

·         Meanwhile, add the pasta to the boiling water and cook for about 10 minutes, until al dente.  Drain well.

·         Transfer the pasta to a large serving bowl, add the broccoli mixture, and toss.  Serve immediately.

Serves 4