For some athletes, broccoli may cause G.I distress, so you may want to save it for non-competition days. Or…at least “test” it before a competetion! 🙂
Speaking of “testing” foods, may I remind you that you do NOT want to try ANYTHING new on competition days!!! No new foods, no new beverages, no new clothes; someone asked me about a new husband (or wife)? You are on your own with that one…:)
Back to broccoli:
Let’s see what “Super Foods” has to say about the broccoli and its side-kicks: brussel sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, Swiss chard.
These amazing veggies contain: Sulforaphane, indoles, folate, fiber, calcium, vitamin C, Beta-carotene, lutein/zeaxanthin, vitamin K.
Servings: ½ – 1 cup daily
Benefits: reduce risk of cancer, cataracts, build bones, heart health
Need a recipe for broccoli? Try this one.
Makes 4-5 servings
1 cup water
1/2 cup quinoa
4 cups vegetable broth or 2 (14.5 oz) cans vegetable broth
1/2 cup chopped onion
1/2 cup diced carrot
1 teaspoon minced garlic
2 cups broccoli, broccolini, rabe or broccoflower, (or try a mix) washed and chopped coarsely
salt and pepper to taste.
Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
Bring water to a boil.
Stir in quinoa, cover, reduce heat and simmer for 10 minutes.
Add broth, onion and carrot
Simmer for 10 minutes.
Add broccoli and simmer 5 more minutes.
Salt and pepper to taste
NOTE: Reduce cooking times for a crunchier vegetable.
Nutrition facts: 110 calories; 20 gm carbohydrates; 4 gm protein; 1 gm fat
Add any additional vegetables you desire. Try other flavored broths. I love mushroom broth with broccoli and quinoa!