Description

1. PLU Code

• Broccoli has the PLU Code: 4060

2. Nutritional Data

Broccoli is known for being nutrient-dense and low in calories, offering several health benefits:

• Calories: 55 kcal per 100 grams
• Protein: 3.7 grams
• Carbohydrates: 11.2 grams
• Fiber: 3.3 grams
• Vitamin C: 89.2 mg (about 99% of the Daily Value)
• Vitamin K: 101.6 mcg (85% of the Daily Value)
• Folate: 63 mcg
• Potassium: 316 mg
• Antioxidants: Contains sulforaphane, a compound linked to reduced cancer risk and improved heart health

Broccoli also contains vitamins and minerals like vitamin A, magnesium, and iron.

3. Ayurvedic Data

In Ayurveda, broccoli is viewed as a slightly bitter, astringent, and cooling vegetable with balancing effects for specific doshas:

• Dosha: It primarily balances Pitta and Kapha doshas but may aggravate Vata if consumed in large amounts, which is incredibly raw.
• Taste: Slightly bitter and astringent
• Effect on Body: Helps with detoxification, enhances digestion (if cooked and spiced correctly), and supports liver health. It is often lightly steamed or sautéed with spices like turmeric and cumin to aid digestion and balance Vata.
• Use: Broccoli is often cooked lightly or combined with spices to reduce potential gas-forming effects, especially for Vata types.

4. Ten Healthy Recipes with Broccoli

1. Broccoli & Garlic Stir-Fry
   • Sauté broccoli in olive oil with garlic, a dash of soy sauce, and a sprinkle of sesame seeds. Serve over quinoa or brown rice.
2. Broccoli and Lentil Soup
   • Blend broccoli with cooked lentils, vegetable broth, garlic, and herbs for a hearty, protein-packed soup.
3. Broccoli Pesto Pasta
   • Blanch broccoli with basil, olive oil, garlic, and nuts for a nutritious pesto sauce. Toss with whole-grain pasta.
4. Broccoli and Chickpea Salad
   • For a fiber-rich salad, combine steamed broccoli with chickpeas, cherry tomatoes, red onion, and a tahini dressing.
5. Broccoli Frittata
   • Sauté chopped broccoli, add to beaten eggs, and bake with cheese for a veggie-packed frittata.
6. Roasted Broccoli with Parmesan
   • Toss broccoli with olive oil, garlic powder, and Parmesan, then roast until crispy.
7. Broccoli Stir-Fried with Tofu
   • Sauté broccoli and tofu in a light ginger-soy sauce for a high-protein, low-carb meal.
8. Broccoli Cauliflower Rice
   • Pulse broccoli and cauliflower in a food processor, then stir-fry with garlic, green onions, and spices for a healthy rice alternative.
9. Broccoli Soup with Coconut Milk
   • Blend steamed broccoli with coconut milk, ginger, and vegetable broth for a creamy, dairy-free soup.
10. Broccoli and Sweet Potato Curry
    • Cook broccoli with sweet potato, chickpeas, coconut milk, and curry spices for a satisfying one-pot meal.

These recipes incorporate broccoli’s high nutrient content and are great for various dietary preferences. Let me know if you’d like more details on these recipes!