Broccoli is one of the healthiest vegetables around. It's rich in vitamins, protects your cells, aids digestion, and is incredibly versatile. Whether boiled, fried, steamed, or in a smoothie – broccoli fits into any healthy kitchen.
What is broccoli?
Broccoli belongs to the cruciferous family and consists of green florets, stems and leaves – all edible.
It is considered a true superfood because it provides many vitamins, antioxidants and secondary plant compounds.
THIS IS WHAT YOU SHOULD KNOW ABOUT broccoli
- Extremely nutrient-rich
- Anti-inflammatory & antioxidant
- Very low in calories
- Good for juice & smoothies
- Easily digestible – cooked
- Can cause bloating when raw
- Season: June–November
- Perfect for meal prep
Nutrients & health effects
Broccoli is a true nutritional powerhouse.
- Vitamin C: strengthens the immune system & skin
- Vitamin K: important for bones
- Folic acid: good for cell division & energy
- Potassium: supports heart & blood pressure
- Sulforaphane: a powerful antioxidant that protects your cells
- Dietary fiber: good for digestion and satiety
Health benefits:
- strengthens the immune system
- It has antioxidant and anti-inflammatory properties.
- supports digestion
- helps with weight loss by reducing calories
- stabilizes blood sugar
- protects cells & liver
Taste & Texture
Broccoli tastes good:
- mild
- slightly nutty
- fresh & green
Consistency:
- soft and juicy when cooked
- crispy & aromatic in the oven
- fine and creamy in a blender for soups or pestos
- Easily chopped in a food processor for broccoli rice
Purchasing & Storage
Here's what you should pay attention to:
- vibrant green, closed rosettes
- no yellow spots
- firm stem
- fresh, neutral scent
Storage:
- 3–5 days in the refrigerator
- Place unwashed in a well-ventilated vegetable drawer.
- When blanched and frozen, it can be stored for up to 12 months.
Nutritional values per 100 grams
- Energy value: approx. 34 kcal
- Protein: 2.8 g
- Carbohydrates: 5.0 g (of which approx. 1.7 g sugar)
- Fat: 0.4 g
- Dietary fiber: 3.3 g
Use in the kitchen
Broccoli is super versatile:
Classic preparations
- steamed or boiled
- Broccoli casserole
- Asian vegetable stir-fries
- Cream soups (made with a blender)
Creative ideas
- Broccoli from the air fryer – crispy & quick
- Oven-baked broccoli fries
- Broccoli pesto (blender)
- Broccoli rice (multi-chopper)
- Broccoli smoothie with apple or banana
- Broccoli shot in a slow juicer (very nutrient-rich, strong effect)
With your kitchen helpers
- Blender: creamy soups, pestos, smoothies
- Multi-chopper: broccoli rice, vegan patties
- Slow Juicer: concentrated vegetable shots
- Baking equipment: Oven dishes, broccoli and cheese bites
Fun Facts
- Broccoli contains more vitamin C than oranges (per weight).
- The stems and leaves are just as edible as the florets – simply process them along with the rest.
- Sulforaphane is only produced when the broccoli is cut and chewed – so don't puree it too finely before letting it rest briefly.
Conclusion – Why broccoli should be on your plate more often
Broccoli is healthy, versatile, and goes well in practically any dish. It provides many important vitamins, protects your cells, and supports your metabolism.
Its simple preparation and the many possibilities in combination with stand mixers, multi-choppers, etc. make it perfect for a modern, healthy kitchen.
