Broccoli
A cruciferous vegetable that is low in sodium and high in potassium, making it an excellent choice for DASH diet meals.
Nutritional Information
Calories 31 per 1 cup chopped (91g)
Sodium 30mg per 1 cup chopped (91g)
Potassium 288mg per 1 cup chopped (91g)
Fiber 2.4g per 1 cup chopped (91g)
Introduction
Broccoli is a cruciferous vegetable that is low in sodium and high in potassium, making it
an excellent choice for DASH diet meals. This versatile vegetable can be enjoyed raw, steamed,
roasted, or sautéed, providing a nutrient-dense addition to heart-healthy meals.
Health Benefits
- Naturally low in sodium
- High in potassium as part of a balanced diet
- Provides fiber as part of a balanced diet
- Rich in vitamins C and K
- Contains nutrients that may contribute to overall wellness
Preparation & Cooking
Broccoli can be prepared in several ways to suit different dishes. Steaming preserves nutrients
well and results in a tender texture. Roasting brings out natural sweetness and creates a
slightly crispy texture. Sautéing with a small amount of olive oil and garlic is quick and
flavorful. Broccoli can also be eaten raw in salads or added to soups and stir-fries. The stems
are also edible and nutritious—peel if tough, then slice and cook along with the florets.
Storage
Fresh broccoli should be stored in the refrigerator's crisper drawer, where it will keep for
5-7 days. Keep the broccoli dry and remove any damaged parts before storing. For longer storage,
broccoli can be frozen. To freeze, blanch briefly, then cool and pack into freezer-safe containers.
Frozen broccoli can be stored for up to 12 months. When using frozen broccoli, it can be cooked
directly from frozen.
Cooking Tips
- Look for firm, dark green heads with tightly closed florets
- Avoid yellowing or flowering heads, which indicate over-maturity
- Stems should be firm, not limp or rubbery
- Smaller heads are often more tender than very large ones
- Frozen broccoli can be excellent quality and convenient